An Overview of Panic Attack Lasting Times
Panic attacks can be debilitating and scary, but the good news is that the terrifying moment does not last forever. Generally, a panic attack begins abruptly and will last for a few minutes to up to an hour. Panic attacks can vary in intensity and length, but many common signs and symptoms can help someone notice when one is occurring. This article will give an overview of what one can expect from a panic attack in terms of duration and provide some coping strategies to manage the symptoms.
What to Anticipate During a Panic Attack
When a panic attack occurs, one can expect a sudden feeling of racing thoughts, excessive anxiety, and physical reactions such as elevated heart rate, rapid breathing, sweating, shaking, and possible dizziness, lightheadedness, nausea, and numbness. A person can also experience episodes of intense fear, especially if the attack is severe and lasts for an extended period of time. The physical symptoms may last up to an hour or longer, but the psychological effects can cause lingering feelings of anxiety after the attack has dissipated.
Coping Strategies During a Panic Attack
When a panic attack occurs, it is important to focus on calming the body down. This can be done in a variety of ways. Some potential coping strategies include:
- Breathing Techniques – slow, deep breaths can help gradually reduce the physical and psychological distress of a panic attack.
- Relaxation Exercises – activities such as yoga, tai chi, and mindfulness can help relax the body and reduce stress.
- Grounding Techniques – focusing on the senses and the present moment can help ground a person during times of panic.
- Talk Therapy – discussing the emotions and triggers of panic can help a person better understand and cope with attacks.
Ways to Manage Post-Attack Symptoms
It is common to experience lingering physical and psychological symptoms after a panic attack. In order to reduce the effects of post-attack symptoms, here are some helpful tips:
- Get Plenty of Rest – recovering from a panic attack can be exhausting, and it is important to get sufficient rest to aid in the healing process.
- Stay Hydrated – dehydration can cause some of the physical symptoms of panic, so drinking plenty of fluids can help reduce feelings of agitation.
- Eat Nutritious Meals – good nutrition is key for maintaining physical and mental wellbeing, so eating balanced meals can also help manage post-attack symptoms.
- Engage in Relaxing Activities – taking time to participate in activities that bring joy can help bring the body and mind back into balance.
Reaching Out for Professional Assistance
Reaching out for professional help is an important step in managing panic attacks and their aftermath. Here are some approaches to take:
- Seek Out Local Resources – many mental health clinics offer low-cost therapy and counseling services.
- Join Support Groups – joining an online or in-person support group gives access to community resources and the opportunity for peers to share their experiences.
- Talk to a Medical Professional – speaking to a doctor or psychiatrist can help identify potential triggers and provide medications to reduce symptoms.
When a panic attack occurs, it can be overwhelming and frightening. Knowing and understanding the lasting times of a panic attack is key to managing the physical and psychological symptoms. The most important thing is to find ways to cope and get adequate support during and after a panic attack. By utilizing the tips outlined in this article, one can better prepare for and manage the effects of a panic attack.
Panic attacks can last a few minutes to up to an hour and can have lingering effects. It is important to have coping strategies in place to manage physical and psychological symptoms. People can also benefit from reaching out to friends, family, online support groups, and medical professionals for help and guidance in times of distress. By taking the necessary steps to understand panic attack lasting times and managing post-attack feelings, one can better prepare for and cope with attacks.