How Long Do Panic Attacks Last?
What is a Panic Attack?
A panic attack, is and intense period of sheer panic that can last from a few minutes to a half-hour. In some cases they can last for weeks.
It can be very difficult to calm a panic attack, especially when the anxiety is peaking, something that generally happens within the first 10 minutes of an attack, but there are things you can do to help stop the attack such as:
- Take long, deep breaths.
Breathe in for 5 counts, then out for 7 counts. This will increase the supply of oxygen to your brain and promote a feeling of ease and calm. - Tell yourself that this will pass and you’re going to be OK.
Anxiety attacks are scary but they can’t harm you. Remind yourself that you always come out the other side. - Don’t fight it.
The less you fight, the more quickly it will dissipate. Try telling yourself, “I’m safe.” Let your body tremble. This will exhaust your body and stop the physical aspects of the panic attack, making it easier for your mind to relax. - Rate your attack.
If this is not your first panic attack, you can rate your attack as compared to previous attacks to help you recall that you survived it before - Ground yourself by focusing on your senses.
One trick is to name 5 things you can see, then name 4 things you can hear, then name 3 things you can feel, 2 things you can smell and 1 thing you can taste.
What Can I Do to Help with My Anxiety?
Experiencing anxiety can be very hard to bear, and sometimes if anxiety is severe, it can be disabling. When anxious, we are often unable to think straight, and if our heart is racing we may not have the energy to do what we need to do. If anxiety is chronic, it can even lead to feeling depressed or hopeless. Identifying exactly what is causing the anxiety is helpful. Is it a current issue, or a past event that is troubling you? There may or may not be ways to change a situation and definitely we cannot change a person’s behavior toward us. We also cannot change the past. The following tips are general methods to help anxiety.
- Practice taking some deep breaths, and then use while in a stressful situation. Deep breaths slow down our heart rate and get more oxygen to the brain.
- “Shake it off”. Shake your legs, arms, as if you are getting rid of the situation.
- Examine what you can control about the situation, and focus on that.
- Choose distracting and pleasurable activities instead of substances or addictive behaviors.
- Regular exercise helps – even if a 10 minute walk around the block.
- List 5 things for which you are grateful. Write them down.
- Practice acceptance of things you cannot change.
- Pay attention to your sleep and use white noise or soundscapes if you are having difficulty sleeping.
- Pay attention to your diet. When we are feeling badly we tend to reach for more unhealthy food choices. Or we may not be able to eat much.
If your thoughts or another person/situation are troubling you and you cannot seem to get a grip on anxiety, talk or medication therapy is recommended. If therapy is not available, talk with a trusted person. Get involved in a meaningful activity and do something good for someone else. Keep up the hope! You will feel better in the near future, or have periods of time in your day in which you experience calm.
A Panic Attack is a sudden unexpected surge of intense fear or intense discomfort.
The following are symptoms listed from the DSM-5 (DSM – the Diagnostic and Statistical Manual – is like the encyclopedia of mental health disorders)
- A pounding heart or rapid heart rate or heart palpitations
- Sweating
- Trembling or shaking
- Sensations of shortness of breath or being smothered
- Feelings of choking
- Chest pain or discomfort
- Nausea or abdominal distress
- Feeling dizzy, lightheaded, or unsteady
- Having chills or heat sensations
- Feeling numbness or tingling
- Feeling like you are not in reality or detached from yourself
- Fear of losing control or “going crazy.”
- Fear of dying.
According to the DSM, if you’ve had more than one attack, and they are not expected and If you identify having four of the above symptoms – then you may have the full disorder. But one can have less than the four symptoms and still be in distress!
You may have panic attacks several times a week, or maybe months go by before another one happens.
Usually the attack lasts a few minutes, but they can last up to an hour.
In order for the attacks to rise to the level of a “disorder”, the person would experience ongoing worry about the next attack for a month, AND/OR, a change in behavior to avoid having panic attacks. An example of this is avoiding exercise in order to prevent an attack from happening. Or maybe you avoid public speaking, or social situations.
If you are having symptoms of panic attacks, you also need to make sure there isn’t a physical cause for the attack. For example, you could be experiencing withdrawals from alcohol or drugs; or even some prescribed medications! Also, some heart, respiratory, hormone and brain problems can bring on these symptoms. Please see your medical doctor to rule out physical causes.
Panic attacks can also be associated with a primary mental health condition. For example, if you have had trauma and get in a situation which reminds you of the past event, you may experience a panic attack. Or, maybe you have a fear of being out in public or open places (agoraphobia). Understanding the cause of your panic attacks is helpful, but if you have panic disorder, you may not initially understand why! Experiencing panic attacks can be very, very uncomfortable and feel life threatening. You may also feel embarrassed if you are around others. However, if they are people you can trust, you could share what is happening and perhaps they can help you get through it.
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