Panic Attack? Keep Calm and Read On

What is a panic attack and panic disorder?

A panic attack is an episode of sudden, intense fear that happens when there is no real danger or apparent cause. It usually lasts for more than 10 minutes and is accompanied with severe physical reactions such as profuse sweating, difficulty breathing, rapid pulse or heart beat, feeling faint, choking, or smothering, trembling, nausea or vomiting, and the subjective feeling of losing control, dying, or going crazy.

"During a panic attack, the fear response is out of proportion for the situation."

an episode of sudden, intense fear when there is no real danger

Panic disorder is a type of anxiety disorder that affects over 2.4 million people in the United States. One out of 75 person may experience a panic attack in their lifetime. It usually begins during the late teens or early adulthood and women are twice more likely to be affected. Most people experience only one or two attacks in their lifetime and the problem usually goes away when a stressful situation ends. However, if you've had recurrent panic attacks and spent long periods in constant fear of another attack, you may be suffering from panic disorder.

The exact cause of panic disorder is unclear, but there is evidence of genetic predisposition and connection with major stress related to life transitions (graduating from college, marriage, or death of a loved one). Drug and alcohol abuse and certain personality types also predispose a person into having a panic disorder.

Diagnosis

Not everyone who has panic attacks has a panic disorder. To be diagnosed with panic disorder, you must meet these criteria spelled out in the Diagnostic and Statistical Manual of Mental Disorders (DSM) published by the American Psychiatric Association:

• Frequent, unexpected panic attacks.
• At least one of the attacks has been followed by one month or more of ongoing worry about having another attack; ongoing fear of the consequences of an attack, such as losing control, having a heart attack or 'going crazy' or significantly changing your behavior, such as avoiding situations that you think may trigger a panic attack.
• The panic attacks are not caused by substance abuse, a medical condition or another mental health condition, such as social phobia or obsessive compulsive disorder.

The major difference between panic disorder and normal fear is that the disorder strikes without warning or a clear reason behind it. During a panic attack, the fear response is out of proportion for the situation, which often is not threatening. After the attack is over, the person may develop persistent fear of having future panic attacks. The fear of these attacks can cause the person to avoid places and situations where an attack has occurred or where they believe an attack may occur.

How to manage?

Management of panic disorder consists of a combination psychotherapy, anti depressant or anti anxiety medications, and behavioral therapy. In addition, relaxation techniques such as breathing techniques and positive visualization, may help a person during an attack. With appropriate treatment, nearly 90% of people with panic disorder can find relief.

Normal Sadness or Depression?

Sadness, much like happiness, is a part of our life. Normal grief or sadness last only for a short while and rarely interferes with your daily functions. Depression, however, is a serious condition that not only affects a person's mood and behavior, but also one's bodily functions.

normal sadness or depression?

Depression is a common but serious illness. Each year depression affects 5-8% of adults in the United States. One in 10 people will have a depressive disorder in their lifetime and one of  those 10 cases will develop into major depression and even suicide. Depression occurs 70% more frequently in women than in men.

Signs and symptoms of depression varies depending on the individuals affected. Children may not display the same symptoms with adult. Also, if you display symptoms while under influence of substance abuse, you cannot be diagnosed with depression until the effect has cleared off. Listed below are common findings in people with depression:

• Persistent sadness or low mood most of the time for at least 2 weeks
• Loss of interest in pleasurable activities or hobbies
• Fatigue and decreased energy
• Feelings of hopelessness or pessimism
• Feelings of guilt, worthlessness, or helplessness
• Irritability or restlessness
• Difficulty concentrating and making decisions
• Sleep disturbances
• Loss of appetite or overeating
• Suicide thoughts or attempts
• Aches or pains, headaches, cramps, or digestive problems.

There are several forms of depression:

Minor depression is characterized by having symptoms of depression for of at least 2 weeks, but do not meet the criteria for major depression. If left untreated, minor depression can develop into major depression.

Major depression or major depressive disorder is characterized by severe, highly persistent depression, and a loss of interest or pleasure in everyday activities. The individual may have recurrent thoughts about death and suicide. Major depression is a disabling condition and prevents a person from functioning normally.

Dysthymic disorder or dysthymia is characterized by long-term (2 years or longer) symptoms that may not be severe enough to disable a person, but can prevent normal functioning.

A lot of people with depression never seek treatment. But the majority, even those with major depressive disorder, can get better with treatment. The earlier the treatment begins, the better the prognosis. Medications, psychotherapies, and other methods can effectively treat people with depression.

Positive Thinking v.s Positive Action

Is positive thinking going to make any difference?

Positive thinking has long been discovered as an important step in achieving healthier life. Have anyone ever asked you the classic question whether your glass is half-empty or half-full? The answer to this question reflects your general outlook in life, whether you have an optimistic or pessimistic point of view.

turn positive thinking into action

A lot of studies had shown show that your mind affects your general health and well-being. Positive thinking plays an important role, especially in stress management. It translates into a state of mental well-being, which in turn is associated with a lot of health benefits, especially in reducing the risks of cardiovascular diseases. However, positive thinking may also have a negative effect in a way that all we do is think with no actual effort taken to change things in reality.

In one study conducted at the University of California, students were asked to spend a few moments each day visualizing themselves getting good marks in an upcoming exam. The daydreaming, even though it lasted only for a few minutes, caused the students to study less, and consequently scored lower marks. Because they set up higher expectations, some of those who failed the exam were placed under heavier burden of guilt and regret.

So, what do you do? Turn your positive thinking into positive action.

Let's face it, no action yields no results. In fact, too much positive thinking will backfired at you if the results turn out to be far from your expectations. Positive thinking does not change the reality you face, but it changes the way you approach your everyday problems. It gives you the edge to anticipate things and that boost of can-do attitude you'll need to get things done.

Here's a little exercise of turning positive thinking into positive action. First of all, do a self-talk using affirmative sentences in present tense. In this example, we'll use: "I can get up early in the morning everyday to exercise." Repeat this a few times before you go to sleep. Don't forget to set up your alarm clock. When it rings tomorrow, make sure you don't turn it off and go back to sleep!

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Other articles in stress management and mental health:

• Stress is part of a normal psychological and physical reaction to the ever increasing demands of life. It's a way to prepare our body with fight or flight response against challenges. Read more about stress management and healthy coping strategies
• A well known concept in stress management is the four 'A's: avoid, alter, adapt, and accept. Read more about practical tips to manage stress
• Normal grief or sadness last only for a short while and rarely interferes with your daily functions. Depression, however, is a serious condition. Read more about the difference between normal sadness and depression