Anxiety disorders include a group of conditions that are characterized by feelings of intensive anxiousness accompanied by physical, emotional, and behavioral responses. With all the different disorders grouped under anxiety disorders, panic attack is one of the most familiar along with obsessive compulsive disorder (OCD). Signs of panic attacks are seen as an sudden onset of intense terror, fearfulness, or tension. If panic attacks tend to recur with attacks lasting from five to thirty minutes and more, they are regarded as panic disorders.
Panic attacks may be genetic in origin. Having said that, most times the attack is due to a stressful event, life change, adverse thoughts, or substance abuse. A single attack is described as having four of the following signs of a panic attack: palpitations (rapid heartbeat which is experienced by the person), chest pain, sweating, tremors, difficulty or shortness of breathing, sense of suffocation, nausea and throwing up, stomach discomfort, dizziness, paresthesia (unusual sensation such as tingling), chills, or hot flashes. These signs are the result of the activation of the sympathetic nervous system which causes the release of adrenaline for a prolonged period. Unlike the normal flight, fight, or freeze response, there is no abatement of signs due to the maladaptive response of the person to stress. This results in exaggerated bodily responses which trigger all the life-threatening signs even warranting the person to get medical attention quickly.
Shortness of breath is among the first signs of a panic attack that will be experienced by an individual. As the sympathetic nervous system becomes triggered, the lungs take in additional oxygen to supply the high energy requirements of the cells. Due to the amplified reaction, the person breathes heavily or hyperventilates. Since hyperventilation causes the person to blow off high levels of carbon dioxide, this results in an alkalotic blood pH. This can be a life threatening condition which deserves timely medical attention.
One of the methods to avoid shortness of breath along with signs of a panic attack from leading to fatal cascade of events culminating in death, is to use the following techniques:
1) Visit a quiet place. This can help you focus in eliminating the panic attack and managing your bodily reaction. This will also decrease the number of stimuli wherein existence of several can worsen the attack.
2) Employ relaxation tactics. Deep breathing is the most crucial of the tactics used to combat shortness of breath. This entails for you to take a deep breath with your nose while positioning both hands on your stomach. Hold your breath for two to three counts and breathe out through your mouth. Other relaxation techniques include progressive muscle relaxation, guided imagery, and others. These should be carried out regularly to ensure that you are able to utilize the correct technique when under stress.
3) Speak to yourself. Instead of thinking that you are going to die as a result of being out of breath, say to yourself that you can manage the anxiety. You can also come up with your very own message of reassurance in written form to use when signs of a panic attack begin.
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