In a lot of cases, these occur with no warning at all. Usually, there is no definite reason for it happening. Believe it or not, it could even happen when you are asleep or relaxed. At times, an attack is a one-time event. However, there are those who experience repeated episodes. When such a recurrence happens, these are usually triggered by a certain situation such as public speaking or crossing a road. Usually, the situation which has triggered an event is one wherein you feel endangered.

These could occur more than once. At times, such attacks happen as part of a panic disorder such as depression or social phobia. Whatever the cause may be, do know that they are very much treatable. Though they usually strike when one is away from family, they could actually happen anytime. You may be shopping or driving your car or you might be sitting on your couch.

The signs of an oncoming tension could abruptly develop and then reach its peak in ten minutes. A lot of these  usually end in twenty to thirty minutes. It is very rare for one to last for more than sixty minutes. The instance this occurs, the following signs could be seen: heart palpitations, shortness of breath, shaking, sweating, trembling, nausea, hot flashes or cold flashes, numbness, fear of dying, feeling of going crazy.

You might be suffering from a panic disorder if you experience unexpected problems which are not connected with a particular situation, worry about an incoming panic attack and are avoiding areas where you have experienced a previous issue.

Though the specific causes of these tense-filled moments are not clear, there is a tendency for such to run in certain families. There is also a connection with main life changes such as entering a new workplace, college graduation, having a baby or getting married. Major stress such as a loved one’s death, job loss or divorce are a few triggers and causes of panic attacks.

Also, this problem might be due to medical causes or physical conditions. If you feel panic symptoms, it is a must that you see a medical doctor in order to remove the possibilities of you having mitral valve prolapse (a cardiac problem which occurs when the valves of the heart incorrectly close), hypoglycemia, medication withdrawal, stimulant use.

A few possible treatments for such a problem include cognitive behavior therapy. This treatment focuses on a person’s thinking patterns and behaviors. Exposure therapy is another form of treatment. This is where one is is exposed to the physical causes and sensations of panic in an environment that is controlled and safe. This allows the individual to learn more healthy ways of coping. A person could be asked to shake his or head, hyperventilate or hold one’s breath.

All in all, the triggers and causes of panic attacks are many but these will not have power over you if you go through the helpful treatments and take control of your fears.

Understand what panic attack is all about. Awareness is the most important weapon to combat panic attacks because when you feel or know that you are under an attack, it is much easier for you to counter the effects of the symptoms that go along with it. Remember this: panic attacks can happen to anyone. It can happen to stressed and depressed person as well as happy and healthy ones. It can happen without warning, without any apparent reason.

Triggers can also cause irrational and exaggerated fear and anxiety. Chemical imbalance in the body (low serotonin and low progesterone levels) can trigger an attack. And while there are so many studies that suggest some causes of panic attacks, the condition is still not fully understood.

Know its symptoms. For most many people, there is no easy telling whether or not they are experiencing a panic attack during the moment of attack since it is difficult for them to rationalize things and to differentiate what is real from the unreal. While this is the case, it is not really an excuse. Here are the symptoms of panic attacks: heartbeat or palpitation, chest pain, hyperventilation or shortness of breath, stomach churning, upset stomach, trembling and shaking, muscle tension, sweating, dizziness and light-headedness, hot or cold flashes, tingling sensation or numbness, fear of dying, going crazy or losing control and feeling detached from the surroundings. Take note that people react to triggers differently, thus symptoms may vary from person to person.

Practice deep breathing. Deep breathing during an attack is the most effective way to reduce the symptoms you are experiencing as well as divert your attention from the fearful thought. Breathe in deeply for 3 slow counts, hold your breath for 3 slow counts, and breathe out for another 3 slow counts. Repeat this process until you feel you are calm. You can also breathe into a paper bag. This reason for this is that re-breathing your carbon dioxide helps correct the blood acid level that had been disturbed by excessive breathing.

Stay positive. While it is easier said than done, staying positive during an attack will speed up your recovery. Let the situation flow while keeping in mind that it will going to pass. An attack peaks for 5 to 10 minutes and rarely extends for more than half an hour so do not think that you are going crazy (or going to die) even if it feels that you are going crazy (or going to die).

Avoid unnecessary stress. While you cannot avoid every stressful situation and it is also unhealthy to turn your back on situations that need to be addressed, avoiding unnecessary stress help reduce the chances of you experiencing an attack. Stay away from people who stress you out, from relationship that causes stress, and situations that get you tensed.

Learn to say “no” if you have other much important things to do; do not work for extended hours; do not accept additional work if you know you cannot do it properly, etc.

Exercise – Exercise improves the health of the body and mind, and improves the overall well-being of a person. A 30-minute exercise, 3-5 times a week is enough to provide anxiety relief. Increasing to at least an hour of aerobic exercise each day provides maximum benefits for relieving stress and anxiety.

Sleep – A popular adage, “early to bed and early to rise makes a man healthy, wealthy and wise,” speaks of the importance of sleep in the overall health of a person. Qualitative sleep for 8 hours a day is a proven and effective technique to battle stress as well as anxiety attacks.

Healthy diet – Along with exercise, diet plays an important role in the overall health of the body. Eating healthy food maintains the normal chemistry and hormones of the body as well has provides resistance to common ailments that increases the risk of anxiety attacks.

Avoid unnecessary stressors – Most stressors are unavoidable and it is also unhealthy to turn your back to certain situations that need to be addressed. Still, some situations and people cause unnecessary stress that result to anxiety attacks. Avoid people that stress you out, learn how to say ‘no’, trim down your to-do-list, avoid sensitive topics such as politics and religion, etc.

Relaxation techniques – Yoga, meditation, Taiji, progressive muscle relaxation, visualization and breathing exercises can reduce anxiety and promote the feeling of relaxation and emotional well-being.

Keep a positive outlook – While it is very difficult to maintain a good attitude when experiencing an anxiety attack, it is very crucial to be more conscious and help stay in control over the situation to effectively battle your condition. Do not think “Oh no, not again!” or “I’m screwed” when an episode hits you. Think that it will be over soon and control your emotions so that your anxiety will now get worse.

If the abovementioned techniques do not work for you, it is probably time to consult a health professional about your health. Since symptoms of anxiety attacks may be a result of other psychological and physical conditions, you need to see your medical doctor first and get a complete physical in order to rule out any other possible causes.

If anxiety prevails and symptoms last for more than 1 to 2 weeks, especially if you have no idea why, see a trained therapist.

A person with anxiety disorder usually goes under medication, therapy or both. Prescription drugs for anxiety are usually antidepressants and benzodiazepines. However, they provide short-term relief and thus, other therapy is often recommended. Therapies given are cognitive-behavioral therapy and exposure therapy. They are both effective (especially when combined with medication) to treat anxiety disorders. Cognitive-behavioral therapy helps patients to replace negative thoughts with positive ones.

Exposure therapy, on the other hand, helps treat anxiety attacks by subjecting the patients to control fear in a safe and controlled environment. Through repeated exposure, patients gain greater self control and more confidence in facing fearful situation.