A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be very frightening. When panic attacks occur, you might think you’re losing control, having a heart attack or even dying.
Many people have just one or two panic attacks in their lifetimes, and the problem goes away, perhaps when a stressful situation ends. But if you’ve had recurrent, unexpected panic attacks and spent long periods in constant fear of another attack, you may have a condition called panic disorder. — www.mayoclinic.org
Panic attacks typically include some of these signs or symptoms:
Sense of impending doom or danger
Fear of loss of control or death
Rapid, pounding heart rate
Sweating
Trembling or shaking
Shortness of breath or tightness in your throat
Chills
Hot flashes
Nausea
Abdominal cramping
Chest pain
Headache
Dizziness, lightheadedness or faintness
Numbness or tingling sensation
Feeling of unreality or detachment
Tense Muscles
Irritability
Difficulty Concentrating
Restlessness
Fatigue
Feeling Agitated
Excessive Worrying
Trouble Sleeping
Irrational Fears
Avoid Social Situations
Panic attacks cause troubling physical symptoms, including irregular heart patterns, chest pains, and faintness. Often, people with anxiety disorder have an overwhelming sense of uncertainty that leads to stress and panic.
Anxiety disorders may cause a drastic increase in heart rate, palpitations, and a pressing feeling on the chest. It increases the risk of high blood pressure, heart disease, and severely impacts blood flow regularity.
Panic attacks can lead to anxiety over further attacks, so your brain continues to release stress hormones. This can lead to headaches, muscle tension, and loss of sexual desire. Anxiety disorders increase the risk of clinical depression and substance abuse.
Anxiety may at times cause rapid, shallow breathing. People that are experiencing feelings of anxiety may have an increased risk of respiratory health. At extremes, people who suffer from regular respiratory impairments from anxiety may have to be hospitalized.
When one experiences feelings of anxiety or stress, your body’s physiological response is to send a rush of blood to your brain that carries hormones and chemicals designed to help you respond to a threat. While often necessary and helpful in some cases, frequent occurrences of this nature may be harmful in the long term.
Prolonged feelings of anxiety may lead to nausea, vomiting, diarrhea, constipation, and loss of appetite. Some studies have shown there to be a possible link between anxiety and digestive discomfort too.
Natural Ways to Reduce Anxiety
There are many natural ways reduce anxiety and help you feel better, including:
- Eating a healthy diet: Diets rich in vegetables, fruits, high-quality meats, fish, nuts and whole grains can lower the risk of developing anxiety disorders, but diet alone is probably not enough to treat them (37, 38, 39, 40).
- Consuming probiotics and fermented foods: Taking probiotics and eating fermented foods have been associated with improved mental health (41, 42).
- Limiting caffeine: Excessive caffeine intake may worsen feelings of anxiety in some people, especially those with anxiety disorders (43, 44).
- Abstaining from alcohol: Anxiety disorders and alcohol abuse are strongly linked, so it may help to stay away from alcoholic beverages (45, 46).
- Quitting smoking: Smoking is associated with an increased risk of developing an anxiety disorder. Quitting is associated with improved mental health (47, 48).
- Exercising often: Regular exercise is linked to a lower risk of developing an anxiety disorder, but research is mixed on whether it helps those who have already been diagnosed (49, 50, 51, 52).
- Trying meditation: One type of meditation-based therapy called mindfulness-based stress reduction has been shown to significantly reduce symptoms in people with anxiety disorders (53, 54, 55).
- Practicing yoga: Regular yoga practice has been shown to reduce symptoms in people diagnosed with anxiety disorders, but more high-quality research is needed (56, 57).
