Life is full of problems and it is perfectly normal to worry about some of them once in a while. While most of us take several of these ups and downs of life in our stride, some of us take the ‘worrying’ to another level, where it starts to interfere with normal daily existence. Most of the time these overt worrying have no real reason but the perception of someone who is suffering from a condition called generalized anxiety disorder or GAD, things are more serious.

While the GAD sufferers feel tense and anxious all the time, this condition gradually takes a toll on the person’s health too. The only redeeming piece of news is that there are several generalized anxiety disorder treatment options available including medical interventions (drug therapy, support groups and anxiety disorder centers) as well as self help therapies.

One of the common mistakes most people make is that they tend to ignore many tell-tale signs and symptoms of generalized anxiety disorder, presuming that they are just temporary phases that would soon be a thing of the past. However, soon the symptoms get the better of the suffering individual and medical intervention is then imminent. Here are some of the common generalized anxiety disorder treatment options available:

• It is important to remember that to get the right diagnosis and the most appropriate generalized anxiety disorder treatment, it is imperative that you consult a medical professional, preferably a qualified psychiatrist.
• The most effective generalized anxiety disorder treatment is that which incorporates both drug and counseling therapy along with self help measures.
• Cognitive behavioral therapy or CBT is one of the most common lines of therapy that is particularly effective for generalized anxiety disorder treatment. Here the therapist examines the pattern of negative thoughts and locates the possible causes of such thoughts. There are essentially five components of CBT:

• Education: This teaches the patient of GAD the differences between helpful and negative thoughts. This aims to increase the awareness of the patient towards the condition.
• Monitoring: This part teaches the patient to monitor his or her own condition including learning more about the triggers that cause the anxiety episodes.
• Physical control: This part consists of teaching the patient some breathing and muscle relaxation techniques to reduce the fight or flight response that are responsible for triggering fear and anxiety.
• Cognitive control: Learning about cognitive control strategies the patient can ably identify the fears and negative thoughts and even learn to challenge them from reappearing.
• Behavioral control: CBT effectively teaches the patient to tackle the fears, phobias and distressing thoughts head on, instead of trying to escape from them.

The duration of generalized anxiety disorder treatment would largely depend on the severity of the condition. While some generalized anxiety disorder treatment could be short term, others could take weeks if not months. Many of the treatment methods can be practiced at home and put into regular use.

Anti-anxiety drugs and anti depressants are usually used for generalized anxiety disorder treatment. There are basically three types of drug therapy used by doctors. They are:

• Busiprone: considered to be the safest option, this group of anti anxiety drugs does not have any sedative effect. Not addictive but may not completely remove anxiety.
• Benzodiazepines: Known for their quick onset of action (within 30 minutes to an hour) this group of medicines provides rapid relief. However physical and emotional dependence on the drug is known, after a few weeks of use.
• Anti depressants: Though very common, anti depressants can not provide immediate relief and the full impact of the generalized anxiety disorder treatment is not felt before 6 weeks. Some brands also induce nausea and cause sleep disorders.

Over and above the generalized anxiety disorder treatment options mentioned above, there are several self help strategies that can also bring short and long term relief from GAD symptoms.

Not many people like the idea of going to a hospital or a clinic to get treatment – be it for panic attacks or any other ailment. These people are also averse to using prescription medication for the fear of side effects. Of course cost implications for both these forms of therapy are surely a matter of grave concern for many.

Fortunately, there are several home remedy options for treating panic attacks. These involve several things which you need to do, as well as many things which you should not. Let us look at some of the things which can do at home to get short and long term relief from panic attacks:

Things you should not do

• Avoid sweetened foods, coffee and aerated drinks.
• Quit smoking as nicotine triggers panic attacks.
• Limit alcohol consumption.
• Watch what you eat. Know more about the kind of foods which trigger panic attacks and foods which are helpful if you have panic disorder. You could even go by the suggested percentages of the different food groups to chalk out a well balanced meal. A healthy body may promote a healthy mind.
• Panic attacks could also be medication induced. Talk to your doctor about it. You could also get more information on the internet about such medications.
• Avoid stimulants and intoxicants. Panic attacks can also be triggered by sedative abuse.
• Stop thinking about negative things and delving in the past. Both the past and the future are illusory – they are what they are and would be. In stead, focus on the present and be grateful for what you have. This way, your mind can be trained to think more about positive things.
• Avoid processed foods that contain a host of saturated fats.

Things you should do

• Replace your urge to have hot drinks with natural teas.
• Ensure that your diet is rich in vitamin B, magnesium and calcium; however discuss your diet first with your doctor.
• Share your condition and feelings with someone close. You may initially feel uncomfortable doing this, but talking can take a lot of load off your mind. And who knows, you might get some valid suggestions for improvement from some unexpected source!
• People will advise you to go for some form of physical exercise. However, often this may not be possible, especially if you have disability. Weight lifting or simple breathing exercises can help in a lot of positive energy flow through your mind and body. This can actually help in warding off panic attacks.
• One of the simplest and least exhausting exercises is breathing exercise, which can be done anytime, anywhere and in any position. Simply take a deep breath, hold it for as long as you can, and then breathe out.
• Stress is the number one promoter for panic attacks. The funny thing about stress is that it controls you because you allow it. So, if you consciously try and avoid taking on stress, you might be partially successful in warding off stressful events or even thoughts. With time and practice, you can actually be in a position where you decide whether you want to be stressed or not. Practicing yoga and meditation including breathing exercises can be an effective home remedy for panic attacks.
• If your health permits, go for short walks for about 10 to 15 minutes at least 3 times a week.
• Try to keep busy with things that you like to do. This can keep your mind off many unpleasant thoughts and worries.
• Learn how to use paper bags that help with hyperventilation problem.
• Drink a minimum of 10 to 12 glasses of water every day.
• Sleep for 8 to 10 hours.
• Practice positive self-talking by which you provide a continuous stream of positive thoughts to yourself. As incredible as it may sound, this kind of positive auto suggestion can work wonders with your state of mind and turn it more positive.

Many of us make the crucial mistake of equating anxiety disorders as too much ‘worrying’ and attribute such behaviors to age, etc. In fact, all of us worry about something or the other that is going on with our lives. But a person may also worry excessively, to the extent that the ‘worrying’ completely jeopardizes his or her very existence. He or she is then diagnosed to suffer from a common condition called generalized anxiety disorder or GAD.

The worries of a person suffering from GAD are very different from normal types or worrying. The worries are excessive, uncontrollable and normally irrational. He or she may worry over mundane everyday things and the intensity is disproportional to the actual cause for worry. These people anticipate danger and disaster; they are overtly concerned about financial matters, health conditions about someone in the family; difficulties at work place; family issues or even problems with relationships. Though these are in reality, generalized anxiety disorder symptoms most of us care to ignore it, till the physical manifestations start to appear.

The physical generalized anxiety disorder symptoms include headache, tiredness, restlessness, nausea, numbness of hands and feet, muscle tension, difficulty in swallowing, intermittent breathing problems, inability to concentrate, trembling and quivering, irritability, sweating, insomnia and many more. To formally diagnose that the person is indeed suffering from this condition, the generalized anxiety disorder symptoms must persist for at least 6 months.

The statistics of people suffering from generalized anxiety disorder symptoms can sound alarming. It is estimated that close to 6.8 million American adults are its victims. When diagnosed under clinical settings, 55 to 60% of people are women. In a given year, approximately 3.1% of people aged 18 and above are diagnosed with generalized anxiety disorder symptoms.

There are some interesting aspects of the symptoms of GAD. While they fluctuate, many of the symptoms may appear at particular times of the day and there may also be good or bad days, as far as the generalized anxiety disorder symptoms are concerned. Stress may not be the root cause of GAD, but it can worsen the situation further. It is also fact that the symptoms may not be the same for everyone. But most people suffering from GAD would experience a combination of a number of physical as well as psychological symptoms.

While the physical symptoms have been discussed earlier, the psychological aspects of generalized anxiety disorder symptoms include:

• Irrational fear
• Constant irritability
• Inability to control anxious thoughts
• Incapable of relaxing
• Difficulty in focusing
• Fear of rejection
• Fear of losing control

Generalized anxiety disorder symptoms may appear without any apparent trigger. The fears and worries of the victims usually have no relevance to the issues they are worrying about. However when the level of GAD is mild, the victims can perform socially and may also hold a job. However when the symptoms get severe, the sufferers may find it difficult to perform the simplest of daily activities tough. While the symptoms may start to appear at any phase of a person’s life, the highest risk is between childhood and middle age. Genetic reasons are considered to be one of the common contributing factors for developing generalized anxiety disorder symptoms.

Social anxiety disorder is a type of anxiety disorder where the victim is overwhelmed by an intense sensation of fear and apprehension at any impending social event. The situations that provoke the symptoms of social anxiety disorder are called triggers and can include any event starting from public speaking, shopping, dining out, interacting with a stranger, speaking or writing in public, etc. In short, any unfamiliar event can be a trigger for social anxiety disorder, also called social phobia, where the victim feels that he or she may be judged or evaluated.

Like the other forms of anxiety disorders, there are countless options available for social anxiety disorder treatment. Starting from psychotherapy, self help strategies, to group therapy, there is no dearth of options when it concerns social anxiety disorder treatment. There is nothing called the ‘best’ treatment option here as the treatment approach may vary from one person to the other. Here is some basic information about the choices you have:

• Lifestyle changes as an option for social anxiety disorder treatment: Agreed, these are not stand alone therapy options but they can definitely support the overall progress of any therapy. Some the changes that are helpful include: avoiding caffeine; limiting alcohol consumption; quitting smoking; getting adequate sleep.
• Drug therapy for social anxiety disorder treatment: this form of therapy may relieve some of the symptoms but it is not a permanent cure for this disorder. This is proven by the fact, that once you stop medication, the symptoms may reappear. Medication works best when taken in conjunction with other self-help techniques that address the root cause of the problem. Beta blockers, antidepressants and benzodiazepines are the three basic drug groups that are prescribed for social anxiety disorder treatment. Many brands in this therapy group are FDA-approved.
• CBT or cognitive behavioral therapy is considered to be amongst the top therapy options for social anxiety disorder treatment.
• Group therapy is yet another social anxiety disorder treatment option that uses acting, videotaping and mock interviews that usually cause anxiety. As the patient is exposed more and more to the situations that he or she is fearful of, the more confident the patient feels and the anxiety load is lessened.
• While the duration of any social anxiety disorder treatment varies from one person to the other, they are usually short term. This is because many of the techniques can be practiced at home and that is what the doctor recommends.
• There are several breathing exercises that form part of social anxiety disorder treatment. These exercises control the physical symptoms of anxiety and can calm you down.
• The second technique to control social phobia involves challenging negative thoughts. This can be done either through therapy or on your own. Starting from identifying the repeated negative thoughts that haunt the mind, to analyzing and challenging them, this process has been found to be an effective form of social anxiety disorder treatment.
• Gradual facing the fears is often suggested by therapists for treating social phobia. The essence of this social anxiety disorder treatment is to confront the fearful situations, one at a time, in stead of escaping from them. This way you can work yourself up the ‘anxiety ladder’ and gradually overcome the frequent fears and apprehensions that trouble you.
• Joining a social skill or an assertive training class can also be helpful for many patients of social phobia. When there is a problem connecting to people, such training can be greatly helpful.

Do you often feel disturbed because you feel that everyone around is judging you? Do you shudder at the thought of attending a party where you might meet some new people? Or, it could be that you prefer to have your meals at home since eating out is something which makes you nervous. In case you have any such irrational fear bothering you consistently, you could be suffering from social anxiety disorder symptoms.

The symptoms mentioned above are but only a few representative signs of this disorder, which more often than not, get confused with shyness. The disorder is far more serous than just shyness or hesitance to go out and mix with people socially. Social phobia can completely jeopardize normal living and the social anxiety disorder symptoms can throw life off gear. Interestingly, people suffering from such symptoms are not really averse to meeting people. It is just that they are overwhelmed by fear.

It is estimated that close to 13.3% of the general population may develop social anxiety disorder symptoms at some point in their lives. Men are more prone to this type of disorder than women. There are countless physical symptoms which a sufferer of this disorder may experience if and when he or she is exposed to an anxiety-provoking situation. Such situations, called triggers, include public speaking, dining out, talking to a stranger, writing in public, attending any kind of social event and so on. In short, social anxiety disorder symptoms may appear in any situation where the victim thinks that he or she is being watched or judged.

What happens when the victim is showing up these social anxiety disorder symptoms? The heart beats rapidly, palms may start sweating and the victim shows all signs of an anxiety attack. The symptoms do not reduce unless the victim leaves the situation. Though the physical aspects of social anxiety disorder symptoms may vary from one person to another, some the common symptoms are: palpitation, involuntary twitching, quivering voice, dry mouth, tension in the muscles, confusion, trembling, blushing and others.

The maximum chance of social anxiety disorder symptoms to show up is when the individual is extremely nervous and fearful for certain unfamiliar social situations. The sufferer feels that these are the situations where he or she would be judged or evaluated and there are serious chances of feeling embarrassed. This is the underlying thought behind this disorder. While it is perfectly normal to feel anxious or have a pounding heart when we are asked to speak in public, but the social anxiety disorder symptoms for the sufferer can get so severe that it becomes impossible for the person to remain in the situation for too long.

Over and above the physical aspects of social anxiety disorder symptoms, there are also psychological manifestations of social phobia. Some of them include: intense period of worry (days or even months), excessive self-consciousness, and extreme fear of being noticed that the person is feeling nervous and so on.

The main problem with dealing with social anxiety disorder symptoms is that most of us do not much care to treat them, thinking that they are natural and would go away soon. However, not all of us are lucky. Many people continue to suffer from social anxiety disorder symptoms for prolonged periods and without any treatment, the condition only worsens with time, bringing the social life of the sufferer to a complete halt.

All of us feel fearful or anxious of something that has already happened or impending. But some people get overwhelmed by this feeling anxiety and fear, which arise almost out of the blue and creates havoc in the mind and body of the individual. Such a situation is referred to as a typical panic attack symptom.

What does it feel like if you have a panic attack? Your heart races so fast that you run out of breath. You feel dizzy and nausea. You may even feel as if you are dying or simply going crazy.

Interestingly, a panic attack may be a one-time event or may recur. The panic attack symptom is usually triggered by a specific situation like crossing a particular bridge or even speaking to a large group of people, especially a situation which had resulted in a panic attack earlier. The panic attack symptom appears at a situation from where you can not escape or that pushes you to the wall.

The panic attack symptom – if ignored may eventually result in panic disorder and other problems disabling the victim from participating from any normal activity. However if you can take due cognizance of the panic attack symptom in time, you can treat the condition by eliminating the panic attack symptom and regain control over life.

According to the DSM IV TR, to be diagnosed for panic disorder, you must suffer four or more of the panic attack symptoms as follows: Rapid palpitations, Sweating, Trembling, Shortness of breath, Choking sensation, Chest pain, Nausea, dizziness, feeling of unreality, fear of loss of control, fear of dying, numbness or tingling sensation, chills or hot flushes.

A typical panic attack symptom arrive completely unannounced and reach its peak within 10 minutes after which it subsides. Most panic attacks end within 20 and 30 minutes and rarely last an hour.

The panic attack symptom is typically physical and the symptoms may turn so severe that people mistake them as heart attack. It is not uncommon to find people having panic attack symptom making repeated visits to the doctor or the emergency room to get treated for what they believe is a life-threatening condition. Most of the time panic is ruled out as a possible cause for the symptoms to appear.

If you have experienced one or two panic attack symptoms, there is little to worry about. In fact, there are many people who experience panic attacks without any second episode or complications. However, some people also develop panic disorder since they completely ignored the panic attack symptom when it appeared. However, panic disorder is diagnosed when you have had several panic attacks coupled with persistent feeling of anxiety regarding the next attack.

Though the exact cause of a panic attack is not very clear yet, family predisposition is one of the important considerations. Severe stress or major transitions in life like getting married, having a baby, divorce, death of a loved one, etc can also trigger panic attacks.

There are several medical conditions which cause panic attacks. If you have suffered a typical panic attack symptom you might like to visit a doctor to rule out the possibilities as given below:

• Mitral valve prolapse, a serious cardiac problem,
• Hyperthyroidism
• Hypoglycemia
• Substance abuse
• Medication withdrawal.

Call it by any name, panic attack disorder or panic disorder, they mean the same thing. It is a serious mental disorder that occurs to one out of every 75 people. It may happen during teen years or early adulthood. While the exact causes of panic attack disorder is not known, experts have found a connection of this type of disorder with major life transitions which may be stressful to the individual. These include graduation, marriage, first delivery, divorce, death of spouse, etc. Some researchers are of the opinion that panic attack disorder is closely associated with genetic predisposition.

Panic attacks are the outward manifestation of panic attack disorder. Be that as it may, since panic and anxiety are closely associated, many of us get a bit confused between panic attack disorder and panic anxiety disorder since many of the symptoms appear same to the lay person and the treatment options are also very similar.

To understand the difference between panic attack disorder and panic anxiety disorder, you have to know the difference between panic and anxiety first. The difference is best described in terms of the severity of symptoms and the time during which the predominant symptoms remain.

There are some differences between panic attack disorder and panic anxiety disorder in terms of onset of attack, its remission and of course the intensity. According to the DSM IV TR, a panic attack would normally have four or more of the symptoms as follows: Rapid palpitations, Sweating, Trembling, Shortness of breath, Choking sensation, Chest pain, Nausea, dizziness, feeling of unreality, fear of loss of control, fear of dying, numbness or tingling sensation, chills or hot flushes.

Symptoms of panic attack appear suddenly and are very intense. They peak within 10 minutes and may subside or may last longer and recur in quick succession. Anxiety on the other hand spreads its tentacles over the body and mind over a period of time. The symptoms may include tension of muscles, sleep disorders, inability to focus, tiredness, increased heart rate and so on.

It is true that many of the symptoms of panic anxiety disorder are very similar to panic attack disorder, but the anxiety symptoms are less intense. The other difference is that unlike the panic attack disorder, the symptoms of anxiety disorders are long lasting, from days to even months.

Any panic attack disorder can be scary mainly because of the accompanying panic attacks and the fact that this condition, if not treated can lead to more serious conditions resulting in the victim getting completely unable to face the world.

At times, the genetic predisposition to panic anxiety disorders may result in the development of panic attack disorder. It is normal for the child to become a victim of this disorder if one of the parents has or had a panic disorder or any kind of mental disorder like depression, etc. It could also be a result of biological malfunction, though a specific market is yet to be recognized. Women incidentally are prone to panic attack disorder more than men.

It has also been seen that anxiety disorders turning into a panic attack disorder over time. For example, a stressful event like separation, death of spouse or child, can lower the resistance and gradually the sufferer starts to show symptoms of panic anxiety disorder. But over time the same symptoms could result in panic attacks.

There is a plethora of terms used to describe the mental condition called anxiety disorders. These terms include anxiety attacks, panic attacks, panic anxiety disorder and more. Most of us use these words rather loosely without realizing its clinical significance. While it is perfectly natural to be a bit confused with so many names and terminologies, if you or someone you love have been diagnosed with panic anxiety disorder or have started having repeated panic attacks, it is time to have more details about the subject.

Unless you understand what exactly panic anxiety disorder is and what association it has with panic attacks, you would never be able to get a grip on the condition and start your journey for its cure or reduction.

First of all let us understand what panic anxiety disorder is. According to the DSM IV TR, panic anxiety disorder is one of the several anxiety-related ailments. Other major types of anxiety disorders are:

• Generalized Anxiety Disorder
• Social Phobia
• Obsessive-Compulsive Disorder
• Post-traumatic Stress Disorder
• Specific Phobia

The National Institute of Mental Health estimates that panic anxiety disorder affects nearly 6 million American adults over the age of 18 per year. This means that roughly 2.7% of adult population in this country is victims of panic anxiety disorder. This ailment develops in early adulthood, but may also show up during childhood or later adulthood. Women are twice as likely as men to be affected by this disorder.

By now you must be keen to know the link panic attack has with panic anxiety disorder. The simplest way to put it is that panic attacks are the standard characteristic feature of panic anxiety disorders. Panic attacks are episodes of experiencing sudden bouts of fear and apprehension without any presence of any relevant danger around. The symptoms of a panic attack appear unannounced, peak within 10 minutes and then gradually subside. However some panic attacks may last longer and may also recur in quick succession.

Victims of panic attacks experience extreme anguish and anxiety for several hours after having an attack. In fact, a panic attack may cause the victim to get extra concerned about having another attack. It is common to find that a victim of panic attacks getting completely overwhelmed by the fear of having attacks in future. This in turn results in another condition called agoraphobia. This complicates the entire scenario and delays recovery.

How is panic anxiety disorder diagnosed? Diagnosing panic anxiety disorder is usually difficult because the symptoms are very similar to other physical and psychological disorders. Therefore before panic anxiety disorder is finally confirmed, chances of several other illnesses have to be eliminated. This means that the victim normally has to undergo extensive medical examination before the final verdict is out.

Once the physical causes are ruled out, the patient is often referred to a psychiatrist. This qualified individual then bases the diagnosis according to the criteria set by the American Psychiatric Association in the Diagnostic and Statistical Manual of Mental Disorders (DSM-IV-TR).

Most of us use the terms panic and anxiety disorder rather loosely in the social context. Yet they are not quite the same. When psychiatrists view these conditions, the two terms have two very different meanings and signify different conditions.

But why is it important to know the difference between panic and anxiety disorder? The reason to know the difference between panic and anxiety disorder is primarily to identify the appropriate treatment that the patient is most likely to respond to.

One of the most distinguishing features about anxiety disorder is that here you are worrying about something that is happening or happened in your life. It could be related to relationships, job, money, school and so on. The duration of an anxiety attack could last anywhere from a few minutes to a few days.

Panic on the other hand is something that happens all of a sudden without any notice. Panic has everything to do with your body and mind. You might feel that you are about to have a heart attack, feel nausea and tightening of your chest, short of breath, etc. A panic attack lasts from anywhere between a few minutes to a few hours. The subtle difference here is that panic is all about worrying about your body and mind and not about life, like anxiety.

However, panic and anxiety disorder can be closely linked. For example, people have anxiety attacks than can turn into panic attacks. They may start to worry about something that is going on in their lives to the extent that the worries gradually turn to their body and mind. The treatment for a panic attack that has its roots in anxiety attack is the same that doctors use for treating panic disorders.

As mentioned earlier the difference is useful for doctors to identify, as then they can choose the right mode of treatment for panic and anxiety disorder. For example, if you have panic attacks, low doses of antidepressants may be the treatment of choice during the initial phase. On the other hand, for anxiety disorders, doctors start the normal dosing pattern with antidepressants straightaway.

As mentioned panic and anxiety disorder, from the clinical perspective are defined by varying features. According to the DSM-IV TR, panic attack is the standard feature of a panic disorder. While there is no definition for anxiety attack, the term anxiety is grouped under the term ‘anxiety disorders’, which may be of several types:

• Panic Disorder
• Agoraphobia without History of Panic Disorder
• Specific Phobia
• Social Phobia
• Obsessive-Compulsive Disorder
• Post Traumatic Stress Disorder
• Generalized Anxiety Disorder

Therefore we could safely say that the differences between panic and anxiety disorder are best illustrated in the light of the severity of symptoms and the duration for which the predominant symptoms occur.

According to DSM-IV TR, panic attacks start suddenly, peaks in 10 minutes and then reduces. Such attacks are associated with four or more of the following symptoms:

• Rapid palpitations
• Profuse sweating
• trembling
• shortness of breath
• feeling of choking
• chest pain
• nausea
• dizziness and more

Between panic and anxiety disorder, anxiety, on the other hand, takes longer time to manifest and is essentially related to excessive worrying. Some of the symptoms of anxiety disorder include:

• Muscle tension
• sleep disturbance
• lack of concentration
• tiredness
• Restlessness
• Irritability

Though many of the symptoms are similar to those associated with panic attacks, they are generally low in intensity. The other important difference between panic and anxiety disorder is that in anxiety disorder, the symptoms are more persistent and longer lasting than in panic disorder.

If you are reading this article, chances are that you are either a victim of past panic attacks or know someone who is and you want to help your loved one. No matter what your situation is, you know that a panic attack is a sudden and unannounced surge of anxiety and fear that is overwhelming. Rapid heart beats, dizziness accompanied by chest pain and a sick feeling in your stomach, panic attacks can be truly unnerving.

But can anything be done to bring relief to the panic sufferer after a panic attack? The good news is that there are plenty of action steps that can be taken so that the next attack, if and when it comes is reduced in intensity and the frequency of such attacks decrease with time. In short, panic attacks are treatable and the sooner you seek treatment, the better are your chances for quick and long lasting recovery.

Is it possible to know that a panic attack is imminent?

It is possible for an individual to have just one panic attack and then live a perfectly healthy life thereafter. However, it is also possible to suffer repeated episodes since such attacks can be part of another mental disorder like panic disorder, social phobia or depression. Whatever the frequency, there are many treatment options to control, reduce and prevent panic attacks.

Panic attacks can strike at any time, anywhere. The usual signs of a panic attack may develop all of a sudden, peak within 10 minutes and subside within 20 to 30 minutes. They hardly last more than an hour. A panic attack may be a combination of several of these symptoms: breathlessness, palpitations, chest pain, trembling, choking feeling, and profuse sweating and so on.

What to do after a panic attack?

One of the first things to do and not to do is to seek medical intervention and not immediately start off with self medication. This is because, treating a serious mental disorder like panic attacks, you may not be the best person to judge the medication and the therapy option. The reason why you should avoid self-medication is that there are enough instances where the patient has had suffered repeated episodes of panic attacks arising out of side effects of the medications they started on, without seeking any advice from doctors.

You might seek an appointment with your family physician initially, who might refer you to a psychiatrist, a specialist who deals with mental disorders like anxiety, panic disorders, depression, etc. There are several treatment options available for treating panic attacks:

• CBT or Cognitive Behavioral Therapy – this is considered to be one of the most effective therapy options. This form of therapy focuses mainly on thought patterns and behaviors that are sustaining or triggering panic attacks. The therapy can help you look at your fears and phobias in a more positive light.
• Exposure therapy – this therapy exposes you to the physical sensations experienced during panic, in a controlled and safe environment so that you learn how to cope with such emotions positively and fearlessly. Over time, you gain better control over your panic.
• Whatever you do after panic attacks, you have to remember that cure is not possible overnight. But even a short treatment course, lasting 6 to 12 sessions may benefit you immensely.
• Antidepressants and anti-anxiety drugs are usually prescribed to reduce the severity of the attacks but you need to monitor your progress with such medications. Paradoxically, many panic attack medications can actually trigger further panic attacks.
• Over and above professional help, there are many things you could do after a panic attack. These self-help strategies include making some life style changes, including some form of physical exercises, learning breathing exercises and altering your diet plan. There are several types of foods that trigger panic attacks and some which can be helpful. You need to re-plan your diet schedule after an attack.
• In short, regular sleep, a healthy and balanced diet plan, breathing exercises coupled with some form of physical exercises, giving up smoking, coffee and other stimulants or intoxicants are some of the self-help strategies you could take up after a panic attack.