Mood changes caused by panic attacks, which we encounter very frequently today, affect our lives negatively. Panic attacks are a controllable psychological problem.
What is a Panic Attack?
Panic Attack is one of the most common psychological problems in which a sudden reaction to perceived danger is accompanied by some intense physical sensations. Panic attack, which is a common problem encountered in various places and times, is known to occur at least once in one in a hundred people in our country. (Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition [DSM-V]) states that in order to be diagnosed with a panic attack, at least four or more of the thirteen symptoms listed below must be present.
What are the Symptoms of Panic Attack?
Palpitations, feeling of heartbeat or increased heart rate
Sweating
Trembling or shaking
Shortness of breath or sensations of drowning
Breathlessness
Chest pain or chest tightness
Nausea or abdominal pain
p>Feelings of dizziness, inability to stand, light-headedness or fainting
Sensations of shivering, chills, chills or flushing
Numbness
A sense of unreality or self-alienation, detachment from oneself
Fear of losing control or going crazy
Fear of death
Awareness is the most powerful solution!
The person who has a panic attack feels that he is having a heart attack, that he will faint, that everything is coming to an end and that he will die, but none of these fears are true. . Panic attack is a false alarm of the body. The intensity of this false alarm reaches its maximum within 5-10 minutes and decreases within half an hour at most. Knowing that the situation is a panic attack and waiting calmly is a kind of solution.
“Panic attack is a false alarm of the body”. What does it mean?
In cases of fear, anxiety and anxiety, the autonomic nervous system understands that the person is in a difficult situation and sends a warning to the relevant organs. For example; When a person runs away from a creature or situation that frightens him, he panics; his adrenal glands secrete adrenaline to help him escape, his heartbeat accelerates and makes the person more aggressive. Being able to attack and escape increases the chance of survival. However, sometimes the signals sent to the nervous system can be misleading, and the reasons for this are usually accumulated fear and anxiety. These misleading signals activate heartbeat, breathing and other functions when nothing is happening, and we put ourselves in a state of panic. A student or teacher mistaking the school bell for a fire alarm and getting excited and running to the fire escape in an effort to survive is an example of a panic attack.
What are the types of Panic Attack Treatment?
It is important to inform people. They will not die from panic attacks, go crazy, faint, have a heart attack, etc. Informing that it will not cause any problems has an important place in the treatment of the person.
Breathing exercises also have an important place in solving this problem. A person may not think of how to do a breathing exercise during a panic attack, so breathing exercises should be done at times other than panic attacks.
To give an example of breathing exercise; In a sitting position, lean back and breathe deeply. If your breathing time is 3 seconds, hold your breath for the same duration, that is, 3 seconds, and then your breathing should be twice as long, that is, 6 seconds.
Another example of a breathing exercise is as follows; Lie on your back and extend your legs straight. Place your left hand on your chest and your right hand on your belly. Pay attention to your hand as you breathe deeply through your nose. If your hand on your belly moves upwards, you are breathing correctly. Imagine that there is an imaginary balloon in your belly and try to breathe as if you are trying to inflate this balloon. When you perform the exercises described above during an attack, your pulse will return to normal, allowing you to get over the attack in a short time.
Physical exercises are also important in the treatment of panic attacks. Walking, running or swimming for at least 30 minutes 4-5 days a week will benefit the person.
Drug Treatment It is mandatory to use it in people who have some panic attack problems. It is common to think that all drugs will cause addiction. This misinformation causes most people to avoid drug treatment. There is a risk of addiction to some drugs. However, drugs do not have the risk of increasing the occurrence of panic attacks. Since the effect of the drugs begins after 15-20 days, the person; They may still experience panic attacks. People experiencing panic during this period can use the breathing exercise techniques they have been taught. Trying to continue the work they were doing right before the attack will also help the attack to pass in a short time.
Psychotherapy is another important type of treatment. The most effective method for treating panic attacks appears to be cognitive-behavioral therapy. In this therapy, exercises are carried out to correct false beliefs about the symptoms of panic attacks, to train to cope with attacks, and to replace behaviors developed with the worry of 'panic attacks coming' with healthy ones. Carrying out all these applications under the supervision of a psychologist or psychiatrist will be beneficial in finding a solution and improving the person's quality of life.
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