What Is Panic attack?
A panic attack is sudden onset of intense fear, anxiety, and panic. This may include sweating, palpitations, shaking, and shortness of breath or numbness. The attack reaches the peak within minutes. It may last from few seconds to hours.
Panic attacks occur due to mental disorders or any other underlying disease.
What Are The Symptoms Of Panic attack?
The symptoms of panic attack are as under:
- Fear of death or heart attack, trouble breathing
- Nausea or vomiting
- Numbness, sweating
- Trembling or shaking
- Abdominal stress, chest pain
- Chills, dizziness
- Fear of losing something
- Loss of body control, palpitation
- Increased heartbeat, difficulty in moving
What Are The Causes Of Panic attack?
The causes of a panic attack can be social, biological or environmental. The causes behind the panic attack are enlisted below:
- A family history of panic attack.
- Stress such as life transitions, serious illness or death of a loved one.
- Sexual assault or serious accident.
- Disorders such as obsessive compulsive disorder, hypoglycaemia, Wilson’s disease, post traumatic stress disorder.
- Excess smoking or excess intake of caffeine.
- Drug withdrawal.
What Are The Things One Should Do To Manage Panic attack?
If you find someone with a panic attack, please:
- Support the person and encourage him.
- Listen to his feelings, be empathetic.
- Try to take him to some quiet place.
- Try to slow down the breathing to relax him.
- Set him free to go wherever he wants.
- Be patient and stay calm.
What Are The Things One Should Avoid To Manage Panic attack?
- Do not leave the patient with panic attack alone.
- Don’t force them to sit or do anything
- Don’t make any physical contact such as hug or touch as this may irritate the person.
- Don’t get frustrated with the person in a panic attack.
What Are The Best Foods For Panic attack?
- Fresh fruits and vegetables: These are full of antioxidants and essential nutrients which are required for normal functioning of the brain. Incorporating fruits and vegetables into your daily diet will help to stabilize the mood.
- Dairy products: These are rich sources of calcium, proteins and vitamin D which are helpful in managing the sugar levels. Also, these contain tryptophan which helps to provide calmness to the brain.
- Poultry: These are rich sources of vitamins, minerals and omega-3 fatty acids which are helpful in relieving anxiety and depression symptoms and relax the mind.
- Whole grains: These are rich sources of fiber and proteins which helps to stabilize mood by managing blood sugar levels. Whole grain foods help to relax the mind and prevent mood swings also. Whole grain bread, cereals, brown rice, barley, etc are some examples of whole grains.
What Are The Worst Foods For Panic attack?
- Coffee: Excess intake of coffee increases the stress and anxiety. It increases the cortisol levels and thereby increases the risk of panic attack also.
- Trans Fats: This includes fried and junk food such as fries, pizzas, burgers, packed food etc. These should be avoided as these contain a high amount of spices, salts, and fats. These increase the risk for depression and anxiety.
- Alcohol: Excess consumption of alcohol affects our nervous system and increases the heart rate also. Alcohol causes the dehydration of the body and increases the glucose levels also. These all are risk factors for a panic attack.
- Gluten: Excess gluten may increase the stress and anxiety thereby increases the risk of panic attack.
- Sugar: Sugar increases the insulin levels and triggers the anxiety also. It increases the cortisol and adrenaline levels which contribute to a panic attack.
- Salt: Excess intake of salt depletes the levels of potassium in the body which is required to maintain normal functioning of the brain. Salt increases the blood pressure and puts pressure on the heart leading to stress and anxiety.
What Are The Medicines For Panic attack?
What Are The Tips To Manage Panic attack?
Here are some natural management tips to prevent panic attacks:
- Practice relaxation techniques: These will be helpful in keeping your mind calm and relax.
- Yoga: Practising yoga is beneficial as it comprises of various breathing exercises and postures which improves blood circulation through mind and body.
- Beverages: Limit the intake of coffee and alcohol as these triggers anxiety and depression.
- Diet: Always have well balanced and nutritious diet. Lack of nutrients also increases the risk of panic attacks.
- Exercise: Do exercise on regular basis to stay fit and healthy. It will prevent the risk of diseases.
- Positivity: Think positively and change the way you think. Removing negative thoughts will keep the mind calm and cool.
- Reduce stress and anxiety.