More commonly known as panic attacks, anxiety attacks are episodes of debilitating fear or panic that can immobilize a person. Technically, panic attacks and anxiety attacks aren’t the same, but they have the same symptoms. They are also both started by triggers that differ from person to person.
Often, these triggers can be mundane things like being stuck in an elevator, giving a speech in front of a crowd, or mingling with new people. For folk who don’t have anxiety disorders, these situations can still be nerve-wracking. Still, for people who suffer from it, these situations can be a matter of life and death.
Anxiety attacks typically peak within 10 minutes and can last up to 30 minutes, but it can be different for every person.
During this short time, people experiencing anxiety attacks will feel like they are about to die or lose control. Anxiety attacks aren’t also limited by psychological symptoms as physical ones can accompany them. Physical symptoms include shortness of breath, tightening of chests, and a sudden rise in blood pressure. People who experience anxiety attacks often mistake them for a heart attack.
Symptoms Before the Onset
Unlike the symptoms you see in a person during an anxiety attack, the symptoms before the onset can be very subtle and hard to spot. Not only that, but these symptoms can occur very early as an hour before the actual attack happens. However, one can assume that the apparent symptoms can be found early before the onse. These are small changes that gradually build up.
The Southern Methodist University conducted a study that involved anxiety sufferers being monitored 24 hours while they go about their daily lives. While it may seem for many people that anxiety attacks can be very sudden and without warning, the study states that there are symptoms that you can spot very early on before the attack happens.
Psychologist Alicia E. Meuret stated that in a controlled environment where patients are monitored round the clock, significant changes happen before an attack, like respiration, heart rate, and other changes in bodily functions.
The study discovered that panic sufferers could be highly sensitive to certain physiological factors before the attack. However, it also seems that patients, even though their bodies are highly sensitive to these patterns of changes, are unaware of what’s happening in their bodies.
Overall, the study states that at least an hour before a anxiety attack happens, sufferers can experience significant physiological instability that gradually builds up and results in a panic attack. By definition, these symptoms include shortness of breath and an increased heart rate.
These symptoms would gradually add up after the 60-minute mark that includes an anxiety attack’s regulator symptoms. These symptoms include but not limited to:
- Increased Heart Rate
- Sudden Dizziness
- Sweating
- Chest Pain
- Chills
Take note that when the actual attack happens, these symptoms will intensify more and more, accompanied by other symptoms. Also, we have what we call triggers. Mostly, the most common trigger among patients is stress. Stress can occur because of stressful situations like boarding a plane or giving a presentation.
However, these are only short-term stress. We should be more concerned about long-term stressors like financial instability, emotionally unhealthy relationships, job instability, etc. However, it’s also common to be unable to spot one’s stressor. Some patients remember not being stressed or not experiencing long-term stressors before an anxiety attack, which can be hard to find stressors in.
What to Do During an Anxiety Attack
When one is experiencing an anxiety attack, it’s important to do the following:
Stay Still and Control Your Breathing
It’s important to stay still during a panic attack so people will find you a lot quicker when you ask for help. Also, symptoms of a panic attack include hyperventilating, nausea, and dizziness, which is why you need to stay put to avoid any further dangers. The first thing you should focus on more in this situation is to control your breathing. Inhale for three seconds and exhale for another three seconds repeatedly.
Distract Yourself
Negative thoughts can be a dangerous enemy in this situation. That’s why it’s important to distract yourself from these thoughts, as they can intensify your symptoms more. You may find things about how you’re going to die, or you can’t breathe. While these are normal occurrences, there are some things you can do to avoid these thoughts.
You can distract yourself to focus your attention on an object and describe its color, texture, or smell. Or you can also think of a vivid memory of yours and try to remember it as clearly as you can. If someone is with you, they can also pinch you’re a part of your body very hard. The pain will distract you from your negative thoughts and will also help you be grounded.
Use Positive Mantras
One thing that can also help you distract yourself from the symptoms is to speak aloud your positive mantras. That said, you can prepare them beforehand so the next time you have an anxiety attack, you can readily use them to distract yourself. Things like “This is not serious” or “I’m not going to die” can be helpful during a panic attack.
Takeaway
Anxiety attacks are debilitating and can be a huge obstacle to one’s daily life. However, you can do certain treatments and self-help methods to help yourself cope or reduce these symptoms. However, statins can be expensive, especially the branded ones. That said, you can do yourself a favor and go for RX coupons if you want to save some money.
But if you aren’t sure that you have an anxiety disorder but are experiencing a symptom that is a major interference to your daily life, then it’s best to consult your doctor.