Finding valuable tips for panic attacks and learning helpful information about handling these episodes of anxiety are two great ways of coping with the frustration that often accompanies the troubling and sometimes mysterious disorder.

What exactly is a panic attack?

The average panic attack lasts about 10 to 15 minutes before starting to subside, although some symptoms may last far longer for some people. Usually beginning with a sense of uneasiness that may quickly evolve into a feeling of dread, panic attacks may cause a host of debilitating physical symptoms.

When a person develops anxiety in response to having a panic attack, and is continually worried about the possibility of another episode or losing control of their emotions, they are said to have a panic disorder.

As opposed to other types of panic disorders, panic attacks appear suddenly, and usually without notice or warning, although many people eventually can sense when they are about to experience a bout with anxiety or irrational fears.

The Most Common Symptoms of Panic Attacks

Often occurring for no obvious reason, the most common symptoms of panic attacks may include:

• A racing heartbeat, or pounding sensation in the chest
• Nausea and or digestive upset
• Chest pains, feeling pressure in the chest
• Difficulty breathing or feeling suffocated
• Numbness or tingling in the hands
• Feeling dizzy and or lightheaded
• Feeling flushed or having chills
• Feeling disconnected or having dream-like sensations
• An unexplained sense of terror or impending doom
• A fear of losing control in public or the fear of doing something embarrassing
• An irrational fear of dying

What are the typical causes of panic attacks?

For most people, a panic attack is brought on or triggered by a specific fear, phobia, or chronic anxiety. However, there are some cases that are caused by certain physical conditions or illnesses, while still others will never have an apparent source or cause for their episodes.

Some physical conditions that may cause panic disorders include diabetes, menopause, pregnancy, puberty, high blood pressure, too much caffeine, alcoholism, or drug addiction.

Regardless of their cause, panic attacks are thankfully a treatable disorder with as many as 90% of people reporting relief after receiving some method of treatment, whether it be medication or a combination of behavioral techniques.

Tips for Dealing with Panic Attacks

Depending on the severity and frequency of panic attacks, there are several ways of reducing or even stopping them from occurring. Unfortunately, many people suffer needlessly, never reporting their symptoms to their doctor or healthcare provider or seeking out treatment. Although not a life-threatening condition, panic attacks rarely disappear on their own and may continually get worse over time if left untreated.

Medication, including anti-anxiety or anti-depressant drugs are beneficial for treating panic disorders, along with avoiding illegal drugs, alcohol, and caffeine. Maintaining a healthy lifestyle, which means getting enough sleep, following a well-balanced diet, avoiding stress, and regularly exercising are all excellent ways of keeping stress at bay and reducing anxiety.

Behavioral therapy is another way of dealing with anxiety disorders and may involve techniques such various methods of relaxation, using visual imagery, deep breathing, or positive affirmations. Support groups, for those who seek the camaraderie of talking with people who have experienced similar feelings, and individual therapists are other ways of coping with the effects of anxiety and panic attacks.