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Why Am I Having Anxiety Attacks

At What Age Do People Usually Get Diagnosed With Panic Disorder

Why am I having panic attacks – How to deal with them in seconds?

Panic disorder usually develops in people ages 18 to 35, says Simon A. Rego, PsyD, chief psychologist at Montefiore Health System in New York City. It is most often diagnosed in the early 20s to mid 30s. In these cases, people often report that their panic attacks began in late adolescence or early adulthood.

While children also can have panic disorder, it is much less common. Panic disorder can develop in late adulthood, Rego says, but this, too, is less common.

Let Go Of Needing To Know The Cause Of Anxiety

A reason anxiety increases when we struggle to answer the elusive question “why” is because in searching for that answer, we become caught up in anxiety. We expend a whole lot of time and negative energy fighting.

Even more important, when we are consumed in trying to find an anxiety cause we are anxious, we become hyper-focused on anxiety. The concepts that are receiving the brunt of our attention are anxiety, worry, fear, panic, and the like.

When we hold on to the need to know why we are holding onto anxiety itself because that is what we are thinking about. Chances are, those thoughts are not peaceful. To reduce the grip of this vague anxiety, it’s important to let go of the need to know the anxiety cause. We don’t have to enjoy anxiety, but we can be at peace with the fact that there’s no apparent cause for it.

When Anxiety Strikes Without A Cause

Sometimes, we experience anxiety because of an anxiety trigger. People can be diagnosed with different types of anxiety disorders, each with specific symptoms and causes. Additionally, people can experience situational anxiety where something in particular causes anxiety symptoms to flare. A student might experience test anxiety severe enough to negatively impact performance or a parent’s anxiety might become heightened and nearly debilitating when he/she thinks about the various harm that could come to the child. The anxiety that is triggered by something can be painful, limiting, and downright awful, especially when one can’t avoid anxiety triggers. Equally painful, limiting, and downright awful is when anxiety strikes without a cause whatsoever.

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How To Help Someone Who Is Having A Panic Attack

  • Stay with the person

    If you can, stay with the person during their panic attack. Just by you being there, you can help them to calm down and remind them that help is available. It is okay if you are finding it overwhelming. You can find another friend, family member or teacher they trust to support your friend and you.

  • Talk to them and encourage them

    You can chat to the person about how they are feeling or anything that they like, such as favourite Netflix shows or their hobbies. This can distract them from their anxious thoughts, helping them to feel calm and to slow down their breathing. They might find it difficult to talk and might want to focus on their breath – thats okay and its important to respect their boundaries and how they are feeling.

  • Check in with your friend

    Even though your friend may no longer be panicking, they can still feel anxious or on edge afterwards. You can check in with them to see how they are feeling. This will remind them that they are not alone and you are there for them.

Talk about how you can support themIf your friend feels comfortable to, you can suggest talking about how you can support them in the future. This can be things like helping them find a safe space or finding breathing exercises that can help in the moment. This will help them feel better about coping with panic attacks.

What To Do During A Panic Attack

Why Am I Having A Panic Attack?

There are strategies that you can learn to help you to cope with an unexpected panic attack, including the following:

  • As you are likely to hyperventilate during a panic attack, stop whatever you are doing when you feel one coming on , close your eyes and focus on your breathing. During these moments, breathe in for three seconds, hold the breath for two seconds and then breathe out again for three seconds, taking deeper breaths than usual. Getting back in control of your breathing can help you to stop the panic attack from intensifying or lasting longer.
  • Learn and use positive mantras such as this is just my anxiety and these feelings will pass to stop your panic cycle. Panic attacks can cause you to think that you are going to collapse, have a heart attack or that you are going to lose control, which can result in you panicking even further. Having positive, factual and simple mantras to hand can help you to address and challenge your anxious thoughts so that you can alleviate the panic attack.
  • Distract yourself from your negative thoughts by shifting your focus from your panic attack onto your surroundings. Concentrate on one thing that is in your eye line, whether that is a vase, a plant, or a building. Allowing yourself to think about its colour, texture, shape and size can help you to calm your mind and relieve you from your panicked thoughts.

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Panic Attacks I Turned My Mental Health Crisis Into A Mental Health Triumph

Although it’s taken me a long time I have learned I am a strong person who has the potential to help others.

You might find that you become scared of going out alone or to public places because you’re worried about having another panic attack. If this fear becomes very intense, it may be called agoraphobia. See our pages on types of phobia for more information.

I felt like I couldn’t breathe, I just wanted to get out, to go somewhere else, but I couldn’t because I was on a train.

Tips For Helping Someone With An Anxiety Disorder:

  • Make no assumptionsask the person what they need.
  • Be predictabledon’t surprise the person.
  • Let the person with the disorder set the pace for recovery.
  • Find something positive in every small step towards recovery.
  • Don’t help the person avoid their fears.
  • Maintain your own life so you don’t resent the person with the disorder.
  • Don’t panic when the person with the disorder panics, but realize it’s natural to be concerned with them.
  • Be patient and accepting, but don’t settle for the affected person being permanently disabled.
  • Say encouraging words such as: “You can do it no matter how you feel. I am proud of you. Tell me what you need now. Breathe slow and low. Stay in the present. It’s not the place that’s bothering you, it’s the thought. I know that what you are feeling is painful, but it’s not dangerous. You are courageous.”
  • Avoid saying things like: “Don’t be anxious. Let’s see if you can do this. You can fight this. What should we do next? Don’t be ridculous. You have to stay. Don’t be a coward.” These phrases tend to blame the individual for the anxiety.

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What Is It Like To Have Panic Disorder

One day, without any warning or reason, a feeling of terrible anxiety came crashing down on me. I felt like I couldnt get enough air, no matter how hard I breathed. My heart was pounding out of my chest, and I thought I might die. I was sweating and felt dizzy. I felt like I had no control over these feelings and like I was drowning and couldnt think straight.

After what seemed like an eternity, my breathing slowed and I eventually let go of the fear and my racing thoughts, but I was totally drained and exhausted. These attacks started to occur every couple of weeks, and I thought I was losing my mind. My friend saw how I was struggling and told me to call my doctor for help.

You Answered Yes To Question

Am I Having A Heart Attack!? – Health Anxiety Symptoms And How To Make Them Stop

If you answered yes to one or more of the questions, you might have an anxiety disorder. Most people deal with stress in their lives, but when stress begins to significantly interfere with our functioning and/or causes impairment, it might be more problematic than âeveryday stressâ. The good news is that anxiety disorders can be successfully treated. If you are experiencing any of the above symptoms, and think that they are negatively interfering with your life, it might be time to seek treatment!

It will be important to begin with a structured clinical evaluation by a professional to see if you meet criteria for an anxiety disorder, which will inform your treatment plan. Our mental health impacts many aspects of our lives, such as our physical health and our quality of life, which is why it is so important to address any mental health problems with effective treatments!

This material is not a substitute for the advice of a licensed professional. To begin your search for a mental health professional, go to the ADAA’s Therapist Directory.

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How Do I Know When My Anxiety Needs Treatment

Any time a mental health issue such as anxiety gets so far out of hand that it disrupts your daily life, its time to get help. Especially if one or more symptoms cause you a lot of distress and worry, you should seek treatment before your symptoms get worse.

Most mental health disorders exist on a spectrum. For some people, symptoms are less severe and respond well to outpatient treatment. But for many others, its going to take intensive treatment to make headways into recovery. Particularly if youve tried outpatient therapy and it hasnt worked, residential treatment could be your best option.

But how do you know when your anxiety is severe and lasting enough to qualify as an actual disorder? Its impossible to pinpoint without a clinician, but you can learn to spot the same signs a clinician would look for.

Have Anxiety Or Panic Youre Far From Alone

The Anxiety and Depression Association of America reports that some 40 million U.S. adults experience significant anxiety each year, with more than 28.8% of adults experiencing clinically meaningful anxiety symptoms.

Thats nearly one in three people.

Anxiety is Americas most common mental illness and can be treated effectively. However, only around one third of those with the condition seek professional help.

Anxiety disorders are hereditary, which means that if you have a relative with anxiety, you are more likely to experience it yourself.

Panic disorder, which is a type of anxiety disorder, affects about 4.7% of U.S. adults at some point in their lives, according to the National Institute of Mental Health.

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Is It In Your Genes

If anxiety appears to run in the family, it may be that your genetic inheritance that biological lottery has set you up for some vulnerability to anxiety.

That does not necessarily mean your genes are the cause of your problem. The story is far more complicated than that.

Not every timid, shy and anxious child develops into a fearful adult with anxiety problems.

Lifestyle factors, parenting and other experiences, as well as your manner of dealing with stressors , determine the ultimate outcome.

Your personal development, and here the development of anxiety, depends on

  • how safe your environment was when you grew up
  • to what extent essential emotional needs were met
  • whether or not you had parents who were overprotective
  • whether or not you had a parent who was always anxious
  • whether or not you were encouraged to become more resilient and deal with, rather than avoid, feared situations at home, with friends and at school

These experiences would have shaped your own reactions and general attitude towards stressful situations and life-events.

But ultimately, yes, your genes could indeed be the cause of your anxiety.

So, what can you do about it?

Youve always been a nervous type chronically anxious?

Regardless of whether that is through a genetic predisposition or any of the above, you just need to follow all the steps below to permanently get over that sense of panic.

Unless you need treatment for trauma, decide to focus only on the here and now from now on.

Ways To Enlist The Help Of Your Spouse Or Partner

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  • Read first my article on effective communication, so that you are well-prepared for a full discussion.
  • Tell them the full story about how youre feeling, when and how it all started, and when and how youre most at risk of being at the mercy of that anxiety.
  • Be prepared to stand up for yourself If necessary , the last thing you need is to be undermined in your efforts.
  • Tell your partner you need their support, but in a different way than before if theyve not previously got the message. But be sure to let them know, if necessary, that you will get better with or without their support.
  • Share my article on helping a partner overcome their anxiety.
  • Arrange regular feedback sessions by setting dates in the diary well ahead of time to keep track of your progress.
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    When To Seek Medical Attention

    The first time one experiences a panic attack, one should seek medical attention promptly in order to check oneâs overall physical and mental health and discuss the possibility and prevention of future panic attacks.

    It is not uncommon for an individual, who has experienced a panic attack, to feel embarrassment in telling their family or doctor. Many people are unaware of how common it is to experience a panic attack and/or that it could relate to panic disorder or another form of anxiety â conditions, which are highly treatable with appropriate psychotherapy and/or medication.

    Even if one is not diagnosed with a mental health condition, oneâs doctor will be able to advise on management techniques in the event that a future panic attack occurs and will be able to perform check-ups to rule out other conditions or health concerns. For example, one may be screened to rule out the risk of a heart attack, particularly if one believed that one was experiencing a heart attack during the episode.

    Write Down The Signs Of An Anxiety Attack

    Once you know youre having an anxiety attack, try to jot down a few of the symptoms and thoughts you are experiencing. This can help you put your anxiety attack into perspective.

    One of the things that worsens anxiety and can make it develop into a panic attack is looking at those symptoms in a catastrophic way, says Cheryl Carmin, PhD, director of clinical psychology training at Ohio State University’s Wexner Medical Center and a professor at Ohio State in Columbus.

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