A panic attack is a sudden sensation of fear and anxiety that completely covers the human mind. It can last from several minutes to half an hour, however, as a rule, it passes after about 10 minutes. This anxiety syndrome is accompanied by such manifestations as rapid breathing, headache, tension. Having experienced this state once, a person begins to fear it in the future.
Reasons
There are many factors that can trigger a panic attack. As a rule, these are events that cause a strong emotional impression. The person is literally shocked. In rare cases, a panic attack may even occur due to the loss of a large amount of money. But usually PAs have the following reasons:
- Accident, life-threatening situation.
- Psychotrauma of childhood. The child got lost or lost, and as an adult he again found himself in a similar situation, which provoked the onset of PA symptoms.
- Unfavorable family atmosphere.
- Parting with a loved one (death, divorce, sometimes evenmoving from parents).
- Sometimes PA can be caused by an event that hasn't happened yet, but the mere thought of it is terrifying.
- Neurotic situation - for example, a person understands that it is time to change jobs, but for some reason he has to stay in the same place. The psyche has accumulated enough energy to transform the situation, but it does not find a way out and manifests itself in the form of PA.
The process of emergence
The symptoms and treatment of panic attacks have been the subject of research since the late 19th century. Then Freud described a state of sudden anxiety, called "anxious attack." In domestic literature, the term "vegetative crisis" has been used for a long time. At the moment, this is a fairly well-studied state. What is the mechanism of a panic attack? It includes several steps.
A zone of high excitation appears in the brain, which was called the dominant by the domestic scientist Ukhtomsky. Its causes may be different - for example, traumatic fixation, unmet children's needs. Often, the activation of such a dominant occurs quite suddenly, when a person finds himself in environmental conditions that are as similar as possible to a traumatic situation in the past. At the same time, in the overwhelming majority of cases, they are not aware of the similarity.
- Activation of the brain contributes to the fact that the absorption of oxygen increases, and the phenomenon of stress hypoxia occurs.
- To saturate the brain againthe oxygen he needs, there is an increase in blood pressure, the heartbeat quickens.
- The sympathetic division of the nervous system is activated. There may be malfunctions in the cardiovascular system, trembling, convulsions.
- When such sensations arise for the first time - and, as it seems, for no reason - a very strong experience of fear can appear, sometimes turning into real horror. With the development and consolidation of the attack, such thoughts and experiences come to the fore, begin to feed the horror even more.
- The dominant is fixed by the reaction of fear. A conditioned reflex mechanism emerges.
- The circle closes and the next time you have a panic attack, the symptoms get even worse.
Consequences
PA have an impact primarily on the human psyche. The consequences are primarily associated with the anxious expectation of the next attack. Often, this violation provokes the onset of depression - it is believed that it takes place in 70% of patients. Severe forms of the disease can contribute to disability. In half of the cases, PA is accompanied by a fear of open spaces. This disorder does not cause changes in the functioning of internal organs.
Main signs
The main symptoms of a panic attack are nausea, sweating, chills, hot flashes and cold flashes. The pulse becomes quickened. You may feel dizzy, breathing becomes difficult. Thoughts of death begin to predominate, loss of control over one's behavior andmind. The symptoms of a panic attack are so frightening that many prefer to call an ambulance. It looks like they're having a heart attack. A real PA has at least four of the features described. After a panic attack, a person may feel confused, anxious.
Scientists emphasize that most people experience 1-2 episodes of PA. However, in some cases, "waiting anxiety" develops - fear of the next PA. If such thoughts haunt more than a month, then this is enough to make an appropriate diagnosis. If panic attacks are not treated, agoraphobia develops - the fear of a situation from which there is no way out. A third of these patients prefer not to leave the house.
Forecast
The prognosis for this disorder is generally considered to be good. Seizures respond well to therapy. Therefore, after treatment, patients mostly leave positive feedback. Panic attacks are a way in which the nervous system protects itself from overexcitation. Seizures are not life-threatening. However, the progression of the disease is a danger to the mental state. After all, a person can stop using transport, be afraid to go out. Depression may develop. Drug therapy, as a rule, lasts about 6 months. In 99% of cases, it guarantees a successful cure.
A simple algorithm for working with PA
Many psychologists recommend following the following algorithm of actions during the onset of PA. Of course, this does not remove the main cause of the attack, but it allows you to survive the attack. How to deal with a panic attack on your own? Consider the algorithm of actions:
- Pay close attention to your breathing, start to follow it. Consciousness should be directed only to the alternation of inhalation and exhalation. This focus allows you to switch from the development of an attack to physical sensations. And the most important point is that time goes by, and the attack itself does not develop. Life goes on. 3-4 minutes should be given only to the regulation of breathing.
- Pay attention to physical sensations. Once you have the ability to control your breathing, you should switch the focus of attention to the whole body. You can overcome a panic attack on your own if you learn how to manage the focus of attention. Continuing to breathe consciously, it is necessary to begin to "scan" the attention of the whole body from head to toe. Pay attention to how the hands "feel" themselves, warm or cold to the fingers. Try contracting and relaxing different parts of your body.
- Concentrate on the look. Often people look only at one point during the onset of symptoms of a panic attack, and their consciousness is concentrated only on experiencing their own anxiety. Thus, one sign of PA generates another. Surely there is something nearby for which the eye can catch, which may be of interest. It also confirms that life goes on.
Howovercome
Those who have experienced a panic attack at least once in their lives are unlikely to be able to forget it. And most likely, they will experience the fear of repeating the situation when the PA first appeared for a long time.
But what can be done if the attack is not a one-time occurrence, but has become a reality that haunts every day? What can be done if the symptoms of a panic attack can be triggered by taking the subway or using the elevator, or by large crowds?
The easiest method of deliverance is a consultation with a psychotherapist who has both information in the field of psychology and medical knowledge. Often the situation can be so deplorable that a person is afraid to leave the house. In severe cases, one cannot do without medical support so that a person can have an internal resource to overcome this unpleasant illness.
Algorithm of actions for PA
It happens that an attack has begun, and you are somewhere on the road. Psychologists recommend using the following tips:
- Remember that PA is a very strong bodily reaction during which there are: fear, heart palpitations, lack of oxygen. However, no one dies from it. PA is a reaction of the psyche, which is reflected in the body.
- It is also recommended to take the most comfortable position possible at the first symptoms of a panic attack. If you are traveling by subway, it is better to get off the car at the nearest station and sit on a bench. If this is not possible,find any support - a handrail, the wall of the car, in the end, the floor. If the attack caught while driving a car - you need to park, relax. It is extremely important to find the most "calm place".
- Then you should start doing breathing and relaxation techniques.
- Also, a breath of fresh air helps a lot with the onset of PA. Some people turn on the air conditioner in the car, which brings relief.
- It's also good to have mints or something very sour on hand. The sense of taste will help you get a little distracted.
- Don't focus on your feelings. It is better to come up with a special ritual in advance that will distract. It can be music, movies, any game.
- Besides this, it is useful to carry a bottle of cool water with you. You will need it to take a couple of sips, rinse your hands, the back of your head. In the cold season, a lump of snow helps to cope with the symptoms of a panic attack. You can hold it in your hands, rub your temples, the back of your head, your neck with cold hands.
PA Episode One
Since the symptoms of the disorder are in many ways really similar to a heart attack, it is best to see a doctor as soon as possible. Having removed suspicions of problems with the cardiovascular system, the doctor may ask what medications you are currently taking. After all, some drugs, for example, prescribed for ADHD or thyroid diseases, can provoke the occurrence of PA. Often, too much caffeine or alcohol withdrawal can be the cause.
If the specialist decides that you really had a panic attack, you will need to undergo therapy. There is evidence that those suffering from anticipatory anxiety have a 30% higher risk of committing suicide than others. Therapy is carried out with the help of antidepressants. Therapy sessions are also scheduled. It is necessary to maintain the proper level of physical activity. In some cases, a deliberate provocation of an attack is carried out in the presence of a doctor. This allows you to get rid of the fear of a panic attack, to feel control over it.
Treatment
It is necessary to start treatment as early as possible - the disease tends to progress. The frequency of seizures may increase, while the fear of real life will also increase. Treating panic attacks involves several steps:
- Counseling doctors. It will be necessary to visit a therapist, a psychiatrist, a cardiologist, as well as a neuropathologist. Each of the specialists makes their own verdict, to confirm the presence of the disease. At the same time, each doctor will have his own method of research. For example, a psychiatrist uses psychological tests, each of which helps paint a picture. The Beck Depression Diagnostic Test, the Anxiety Scale, and the Sheehan Panic Attack Test are used.
- The next step is to stop the seizures.
- Next, therapy is needed to work out secondary symptoms (depression, hypochondria, etc.).
- The relief of PA attacks, as a rule, is carried out in two ways - standard and folk.
Standard treatment
Implies the simultaneous use of medications and psychotherapy. Of the drugs, as a rule, antidepressants are used, which soften the manifestation of physical signs. Working with a psychotherapist is aimed at alleviating disorders of consciousness. Often used areas such as phototherapy, as well as color therapy.
Drug therapy
With the right selection of drugs, individual dosage and scheme, the patient's condition can be significantly alleviated, and his quality of life can be improved. Therapy must be started immediately. In general, the following drugs are prescribed:
- Sedatives - "Validol", "Corvalol", as well as "Glicised". They have a calming effect on the central nervous system, reduce a panic attack.
- Antidepressants. It can be, for example, Zoloft or Anafranil. Helps to eliminate emotional depression, improve mood. Their main effect is to reduce depressive symptoms. It is important to take the tablets strictly according to the scheme prescribed by the attending physician. Reception is stopped gradually, the dose should not be reduced immediately or stop taking drugs suddenly. Medicines in this category can be addictive. They are prescribed when the result obtained exceeds the risk of addiction.
- Tranquilizers - Phenazepam, Clonazepam. They allow you to stop an attack in a short time, get rid of PA. These drugs have someside effects. Addiction develops rapidly.
All drugs are used strictly according to the doctor's prescription, you should consult a specialist before using them.
Folk remedies
Often used as an addition to the main course. Melissa is a recognized and effective home remedy for treating panic attacks. To prepare a decoction, you need 10 g of grass and 0.5 liters of boiling water. Tea must be brewed for at least 2 hours. Take two-thirds of a glass 3 times a day.
Mint is also used to treat panic attacks at home. A decoction is made from 2 tbsp. l. herbs, which is poured with one glass of boiling water. Tea should also stand for 2-3 hours. After that, the decoction is taken three times a day.
Psychoanalytic approach
To improve the quality of life, two types of therapy are usually offered - psychoanalysis and cognitive behavioral approach. Psychoanalysis allows you to remove or mitigate the impact of irritating factors. The doctor helps to find the cause of the attack and work it out. Then the patient learns to independently find the cause of his stress, work it out.
Psychoanalysis considers the main causes of PA in the conflicts of the unconscious. As a rule, this is a feeling of guilt, difficulties in relations with parents, suppressed aggressiveness. The psychoanalyst has been working with these conflicts for several years. The duration of therapy is the main disadvantage of this method.
Behavior altherapy
Considered a more highly specialized method. For many, cognitive behavioral therapy has become the answer to the question: “How to get rid of panic attacks?”. During the sessions, the main emphasis is on those disturbances in the work of the psyche that provoke the onset of an attack. The main cause of PA, as a rule, lies in the peculiarities of thinking. It is in it that unpleasant thoughts are born that provoke the onset of an attack. That is why in the process of psychotherapy the patient learns a positive attitude, controlling his thoughts and emotions.
The main advantage of the psychological treatment of panic attack neurosis is the absence of addiction, as well as the side effects that accompany medication. Often, cognitive behavioral therapy is called the "gold standard" in the treatment of PA. With its help, the patient goes through several stages:
- Changes negative settings to more positive ones.
- Learning to deal with anxiety.
- Gradually masters techniques to overcome agoraphobia.
This type of therapy allows you to form a new type of thinking. For example, the patient plays the following situation: while he is driving, an PA occurs. If he pulls over to the side of the road, what's the worst that can happen? Will he crash the car or die? Very unlikely. This kind of belief is developed in the patient. Over time, he ceases to be afraid of an attack - and this, in turn, reduces the frequency of occurrence of PA.
Other methods of psychotherapy
Besidesdescribed methods, to eliminate the symptoms of a panic attack, hypnosis is used - classical or Ericksonian. The first type involves introducing the patient into a trance state. It is suggested to him that he gets rid of this violation. This approach often shows good results, but is not suitable for everyone - there are people who are not suggestible.
With the help of Ericksonian hypnosis, internal conflicts are resolved. It is considered to be milder, as the person himself enters the trance state with the help of a therapist. Supporters of this approach believe that there are no people who are not subject to suggestion. In addition, the patient learns the techniques of self-hypnosis. This helps him prevent flare-ups of his PA symptoms and reduces his anxiety levels.
Sometimes body-oriented therapy is also used. This method involves working directly with the body and physical sensations. The body-oriented approach uses breathing techniques as well as the Jacobson relaxation method.
Some professionals have successfully applied methods of systemic family therapy. The causes of panic attacks in this case are seen in the structure of the family, existing relationships and disharmony. In other words, the human condition is always directly dependent on the home environment. Therefore, work should be done with all family members.
Physiotherapy activities
In addition to the above, the following physiotherapy procedures are indicated for those suffering from PA:
- Different types of exercise therapy.
- Massage (usefultake the whole course).
- Aromatherapy. You can use candles with various aromatic oils or purchase a special burner. It is also good to do a massage with the addition of aromatic substances you like.
- Active lifestyle. Experts advise to use as little caffeinated drinks as possible, to sit less in front of the computer. You need to walk, move, engage in physical activity. It is good to take vitamins.
Other helpful rules for PA sufferers
To make life without panic attacks as soon as possible a reality, psychologists recommend adhering to some recommendations in everyday life. First of all, you should not be alone, close in your problems. Communication with family and friends also helps to cope with the disorder. It is also useful to keep a diary, share your ideas with it, tune in to the positive.
Also, psychologists advise to relax as often as possible - read, spend time in nature. It is useful to watch a funny movie, listen to good music or take a bath. Some are given the calming effect of meditation.
