How long panic attacks last

The following self-help techniques can make a big difference to helping you overcome panic:. Learn about panic and anxiety. Simply knowing more about panic can go a long way towards relieving your distress.

Read up on anxiety , panic disorder, and the fight-or-flight response experienced during a panic attack. Avoid smoking, alcohol, and caffeine. These can all provoke panic attacks in people who are susceptible. If you need help to kick the cigarette habit, see How to Quit Smoking. Also, be careful with medications that contain stimulants, such as diet pills and non-drowsy cold medications. Learn how to control your breathing. Hyperventilation brings on many sensations such as lightheadedness and tightness of the chest that occur during a panic attack.

Deep breathing , on the other hand, can relieve the symptoms of panic. By learning to control your breathing, you can calm yourself down when you begin to feel anxious. Practice relaxation techniques. And not only do these relaxation practices promote relaxation, but they also increase feelings of joy and equanimity. Connect face-to-face with family and friends. Symptoms of anxiety can become worse when you feel isolated, so reach out to people who care about you on a regular basis.

Exercise regularly. Exercise is a natural anxiety reliever so try to get moving for at least 30 minutes on most days three minute sessions is just as good. Rhythmic aerobic exercise that requires moving both your arms and legs—like walking, running, swimming, or dancing—can be especially effective. Get enough restful sleep. Insufficient or poor quality sleep can make anxiety worse, so try to get seven to nine hours of restful sleep a night. The most effective form of professional treatment for tackling panic attacks, panic disorder, and agoraphobia is therapy.

Even a short course of treatment can help. Cognitive behavioral therapy focuses on the thinking patterns and behaviors that are sustaining or triggering your panic attacks and helps you look at your fears in a more realistic light. For example, if you had a panic attack while driving, what is the worst thing that would really happen? While you might have to pull over to the side of the road, you are not likely to crash your car or have a heart attack.

Once you learn that nothing truly disastrous is going to happen, the experience of panic becomes less terrifying. Exposure therapy for panic disorder allows you to experience the physical sensations of panic in a safe and controlled environment, giving you the opportunity to learn healthier ways of coping. You may be asked to hyperventilate, shake your head from side to side, or hold your breath. These different exercises cause sensations similar to the symptoms of panic.

With each exposure, you become less afraid of these internal bodily sensations and feel a greater sense of control over your panic. Exposure therapy for panic disorder with agoraphobia includes exposure to the situations you fear and avoid is also included in treatment.

As in exposure therapy for specific phobias, you face the feared situation until the panic begins to go away. Medication can be used to temporarily control or reduce some of the symptoms of panic disorder. Medication can be useful in severe cases, but it should not be the only treatment pursued.

Medication is most effective when combined with other treatments, such as therapy and lifestyle changes, that address the underlying causes of panic disorder. It takes several weeks before antidepressants begin to work, so you have to take them continuously, not just during a panic attack.

These are anti-anxiety drugs that act very quickly usually within 30 minutes to an hour. Taking them during a panic attack provides rapid relief of symptoms. However, benzodiazepines are highly addictive and have serious withdrawal symptoms, so they should be used with caution. Seeing a friend or loved one suffering a panic attack can be frightening. But by helping your loved one ride out a panic attack, you can help them feel less fearful of any future attacks.

Stay calm yourself. Focus your loved one on their breathing. Find a quiet place for your friend to sit and then guide them to take slow, deep breaths for a few minutes. Do something physical. Together, raise and lower your arms or stamp your feet. Get your friend out of their own head by asking them to name five things around them or talking soothingly about a shared interest. Encourage your loved one to seek help.

Once the panic attack is over, your loved one may feel embarrassed about having an attack in front of you. Reassure them and encourage them to seek help for their anxiety. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Home Anxiety. Panic attack. Actions for this page Listen Print. Summary Read the full fact sheet.

On this page. What is a panic attack? Some people may develop panic disorders For many people, the feelings of panic occur only occasionally during periods of stress or illness. Symptoms Symptoms of a panic attack can include: Heightened vigilance for danger and physical symptoms Anxious and irrational thinking A strong feeling of dread, danger or foreboding Fear of going mad, losing control, or dying Feeling lightheaded and dizzy Tingling and chills, particularly in the arms and hands Trembling or shaking, sweating Hot flushes Accelerated heart rate A feeling of constriction in the chest Breathing difficulties, including shortness of breath Nausea or abdominal distress Tense muscles Dry mouth Feelings of unreality and detachment from the environment.

Acute stress such as experiencing a traumatic event — can suddenly flood the body with large amounts of stress chemicals. Habitual hyperventilation — disturbs the balance of blood gases because there is not enough carbon dioxide in the blood. Intense physical exercise — for some people, this may cause extreme reactions.

Excessive caffeine intake — the caffeine in coffee, tea and other beverages is a strong stimulant. Illness — may cause physical changes. A sudden change of environment — such as walking into an overcrowded, hot or stuffy environment.

Causes other than anxiety Some symptoms that are common to panic attacks may also occur in some physical conditions. Focus your attention on something outside your own body and symptoms. For example, distract yourself by counting backwards in threes from , recall the words from a favourite song or concentrate on the sights and sounds around you. Fleeing from the situation will only reinforce the perception that your panic attacks are unbearable.

If you sit and allow the symptoms to pass, you gain confidence in your ability to cope. Medical treatment options If the physical anxiety symptoms are caused by physical illnesses, such as diabetes or hyperthyroidism, proper treatment for these illnesses should stop the panic-like symptoms from recurring. Panic disorder is an anxiety disorder where you regularly have sudden attacks of panic or fear.

Everyone experiences feelings of anxiety and panic at certain times. It's a natural response to stressful or dangerous situations. But someone with panic disorder has feelings of anxiety, stress and panic regularly and at any time, often for no apparent reason. Anxiety is a feeling of unease. It can range from mild to severe, and can include feelings of worry and fear.

Panic is the most severe form of anxiety. You may start to avoid certain situations because you fear they'll trigger another attack. This can create a cycle of living "in fear of fear". It can add to your sense of panic and may cause you to have more attacks.

During a panic attack you get a rush of intense mental and physical symptoms. It can come on very quickly and for no apparent reason. Most panic attacks last between 5 and 20 minutes. Some have been reported to last up to an hour. The number of attacks you have will depend on how severe your condition is.

Some people have attacks once or twice a month, while others have them several times a week. Although panic attacks are frightening, they're not dangerous. An attack will not cause you any physical harm, and it's unlikely you'll be admitted to hospital if you have one. Be aware that most of these symptoms can also be symptoms of other conditions or problems, so you may not always be experiencing a panic attack.

For example, you may have a racing heartbeat if you have very low blood pressure. They'll ask you to describe your symptoms, how often you get them, and how long you have had them. They may also carry out a physical examination to rule out other conditions that could be causing your symptoms. It can sometimes be difficult to talk about your feelings, emotions and personal life, but try not to feel anxious or embarrassed.