Can anxiety cause chest pain that lasts for days. How does anxiety trigger chest discomfort. What are the differences between anxiety-induced and cardiac chest pain. How can you manage anxiety-related chest pain effectively.

The Link Between Anxiety and Chest Pain

Anxiety and chest pain often go hand in hand, with many people experiencing alarming discomfort that mimics heart-related issues. While it’s crucial to seek medical attention for persistent chest pain, understanding the connection between anxiety and this symptom can help alleviate concerns and guide appropriate management strategies.

Studies have shown that among patients visiting emergency rooms for chest pain, a significant portion – up to 30-40% – discover that anxiety is the underlying cause rather than a cardiac condition. This statistic highlights the prevalence of anxiety-induced chest discomfort and the importance of recognizing its potential origins.

How Anxiety Triggers Chest Pain

The body’s natural response to perceived threats or stress involves the release of hormones like adrenaline and cortisol. These hormones trigger the fight-or-flight response, which can cause various physical symptoms, including chest pain. Here’s how this process unfolds:

• Rapid heart rate increase
• Elevated blood pressure
• Muscle tension in the chest area
• Hyperventilation or altered breathing patterns

These physiological changes can lead to sensations of tightness, pressure, or pain in the chest, often mistaken for cardiac issues.

Duration of Anxiety-Induced Chest Pain

While anxiety-related chest pain typically subsides within 10 minutes to an hour, some individuals may experience prolonged discomfort lasting for days. This extended duration can be attributed to several factors:

1. Persistent anxiety or recurring panic attacks
2. Muscle tension that lingers after the initial anxiety episode
3. Heightened awareness and focus on bodily sensations
4. Stress cardiomyopathy, a condition triggered by intense emotional stress

Stress cardiomyopathy, also known as Takotsubo cardiomyopathy or “broken heart syndrome,” can cause chest pain that mimics a heart attack and may persist for days or even weeks. While it usually resolves on its own, medical attention is crucial to rule out other cardiac conditions.

Distinguishing Anxiety-Induced Chest Pain from Cardiac Issues

Differentiating between anxiety-related chest pain and cardiac symptoms can be challenging, as they often share similar characteristics. However, certain patterns may help in distinguishing between the two:

Location of Pain

Anxiety-induced chest pain typically remains localized in the chest area, while cardiac-related pain often radiates to the jaw, shoulders, and arms.

Onset and Duration

Chest pain from anxiety tends to occur suddenly and improve gradually, usually within 10 minutes to an hour. In contrast, cardiac chest pain often starts slowly and worsens over time.

Associated Symptoms

Both anxiety and cardiac issues can cause symptoms such as shortness of breath, sweating, and heart palpitations. However, anxiety may also be accompanied by feelings of dread or being out of control.

It’s important to note that these distinctions are not definitive, and any persistent or concerning chest pain should be evaluated by a medical professional to rule out cardiac conditions.

The Impact of Chronic Anxiety on Heart Health

While occasional anxiety is a normal part of life, chronic anxiety disorders can have long-term effects on cardiovascular health. Persistent elevation of stress hormones may lead to:

• Increased risk of cardiovascular disease
• Higher likelihood of experiencing panic attacks
• Potential weakening of heart muscles
• Increased susceptibility to abnormal heart rhythms

These factors underscore the importance of managing anxiety effectively to protect both mental and heart health.

Effective Management Strategies for Anxiety-Induced Chest Pain

If you frequently experience chest pain related to anxiety, several strategies can help alleviate symptoms and reduce the frequency of episodes:

Relaxation Techniques

Practicing deep breathing exercises, progressive muscle relaxation, or mindfulness meditation can help calm the body’s stress response and reduce chest discomfort.

Cognitive Behavioral Therapy (CBT)

CBT is a proven therapeutic approach that helps individuals identify and change thought patterns contributing to anxiety, potentially reducing the occurrence of physical symptoms like chest pain.

Regular Exercise

Engaging in regular physical activity can help reduce overall anxiety levels and improve cardiovascular health, potentially minimizing anxiety-induced chest pain.

Stress Management

Identifying and addressing sources of stress in your life can help reduce anxiety and its associated physical symptoms.

Medication

In some cases, healthcare providers may recommend anti-anxiety medications or antidepressants to help manage chronic anxiety and related symptoms.

When to Seek Medical Attention for Chest Pain

While anxiety can cause chest pain, it’s crucial not to assume all chest discomfort is anxiety-related. Seek immediate medical attention if you experience:

• Severe or prolonged chest pain
• Pain radiating to the jaw, arms, or back
• Shortness of breath or difficulty breathing
• Nausea or vomiting
• Dizziness or fainting
• Irregular heartbeat

These symptoms could indicate a serious cardiac condition and require prompt evaluation.

The Role of Cardiac Evaluation in Persistent Chest Pain

If you experience recurrent or prolonged chest pain, even if you suspect it’s anxiety-related, it’s essential to undergo a thorough cardiac evaluation. This may include:

1. Physical examination
2. Electrocardiogram (ECG)
3. Blood tests to check for cardiac enzymes
4. Stress tests
5. Imaging studies such as echocardiograms or coronary angiograms

These assessments can help rule out underlying heart conditions and provide peace of mind, allowing you to focus on managing anxiety if it’s determined to be the cause of your chest pain.

Lifestyle Modifications to Reduce Anxiety and Improve Heart Health

Adopting heart-healthy lifestyle habits can not only reduce anxiety but also improve overall cardiovascular health, potentially minimizing the occurrence of chest pain. Consider implementing the following changes:

Balanced Diet

Consuming a diet rich in fruits, vegetables, whole grains, and lean proteins can help stabilize mood and provide essential nutrients for heart health.

Adequate Sleep

Prioritizing quality sleep can help regulate stress hormones and improve overall well-being, potentially reducing anxiety symptoms.

Limit Caffeine and Alcohol

Both caffeine and alcohol can exacerbate anxiety symptoms and impact heart health. Moderating or eliminating their consumption may help reduce chest pain episodes.

Social Support

Maintaining strong social connections and seeking support from friends, family, or support groups can help manage anxiety and reduce stress levels.

Relaxation Practices

Incorporating regular relaxation techniques such as yoga, tai chi, or guided imagery can help manage anxiety and promote cardiovascular health.

By implementing these lifestyle modifications alongside targeted anxiety management strategies, individuals can work towards reducing the frequency and intensity of anxiety-induced chest pain while improving their overall health and well-being.

The Importance of Professional Guidance in Managing Anxiety-Related Chest Pain

While self-help strategies can be effective in managing anxiety and related symptoms, seeking professional guidance is crucial for comprehensive care. Mental health professionals and cardiologists can work together to provide a holistic approach to addressing anxiety-induced chest pain:

Mental Health Evaluation

A thorough assessment by a mental health professional can help identify specific anxiety disorders or underlying psychological factors contributing to chest pain.

Personalized Treatment Plans

Healthcare providers can develop tailored treatment plans that may include a combination of therapy, medication, and lifestyle modifications to address both anxiety and chest pain effectively.

Ongoing Monitoring

Regular check-ups with both mental health professionals and cardiologists can ensure that treatment strategies remain effective and allow for adjustments as needed.

Education and Support

Healthcare providers can offer valuable education about the mind-body connection and provide ongoing support in managing anxiety-related symptoms.

By working closely with healthcare professionals, individuals can gain a better understanding of their symptoms, develop effective coping strategies, and improve their overall quality of life.

Empowering Yourself: Building Resilience Against Anxiety-Induced Chest Pain

While anxiety-induced chest pain can be distressing, it’s important to remember that it is manageable. By taking proactive steps to address anxiety and prioritize heart health, you can reduce the frequency and intensity of chest pain episodes:

• Educate yourself about anxiety and its physical manifestations
• Practice self-awareness to recognize early signs of anxiety
• Develop a toolkit of coping strategies that work for you
• Maintain open communication with your healthcare providers
• Be patient with yourself as you learn to manage symptoms

Remember that managing anxiety-induced chest pain is a journey, and progress may be gradual. Celebrate small victories and remain committed to your overall well-being.

By understanding the connection between anxiety and chest pain, implementing effective management strategies, and seeking professional support when needed, you can take control of your symptoms and work towards a healthier, more balanced life. While anxiety-induced chest pain can be alarming, with the right approach, it’s possible to minimize its impact and focus on enjoying a fulfilling, anxiety-managed lifestyle.

Are They Linked?: Woodlands Heart and Vascular Institute: Cardiologists

Chest pain is a frightening experience that sends many people to the emergency room. Nearly half of them learn they don’t have a heart problem. Of those, 30-40% discover that anxiety was the culprit.

In short, anxiety and chest pain share a close relationship, but that doesn’t mean you can assume anxiety is to blame. You can’t risk delaying medical attention when there’s a chance you have a heart condition or you’re having a heart attack.

If you suspect you’re having a heart attack, call 911. Otherwise, Laura Fernandes, MD, FACC, at Woodlands Heart and Vascular Institute can run diagnostics in the office to rapidly determine if you have cardiovascular disease.

Learn how anxiety causes chest pain and if it’s possible to tell the difference between anxiety and heart-related symptoms.

Anxiety defined

Anxiety is your body’s natural reaction to a threat, whether the threat is immediate or in the future. Any time you feel anxious, your brain automatically sends out hormones that activate the fight-or-flight response. 

Whether you’re stuck in traffic, worried about a job interview, or face a threatening situation, your brain’s natural reaction energizes your body so you can deal with the threat or quickly react and escape the situation.

How anxiety causes chest pain

When you’re anxious, your brain sends a surge of adrenaline and cortisol through your body. These hormones immediately trigger a rapid rise in your heart rate and blood pressure. As a result, many people experience chest pain and sweating, or have a hard time breathing.

The sudden boost of adrenaline can narrow the arteries in your heart and attach to cells inside the heart. This condition, called stress cardiomyopathy, mimics a heart attack, from symptoms all the way down to changes in your heart’s electrical activity. 

Though stress cardiomyopathy usually heals within a few days or weeks, it may lead to weak heart muscles, congestive heart failure, and abnormal heart rhythms.

Levels of adrenaline and cortisol don’t return to normal in people with anxiety disorders such as generalized anxiety disorder, panic disorder, and post-traumatic stress disorder. Chronically high hormone levels may trigger a panic attack (causing symptoms that feel like a heart attack) and increase your risk of cardiovascular disease.

Symptoms of anxiety vs. cardiac chest pain

It’s hard, if not impossible, to tell the difference between anxiety-induced chest pain and the pain caused by an underlying heart condition. In addition to your chest pain, both can cause:

• Dizziness
• Shortness of breath
• Sweating
• Heart palpitations
• Feeling of dread or being out of control

Everyone experiences slightly different symptoms, whether they have anxiety or a heart problem. For this reason, the following two qualities aren’t written in stone. However, they’re generally true and may help you determine the cause of your chest pain:

Pain location

Chest pain from a heart attack often spreads throughout your chest and radiates to your jaw, shoulders, and arms. By comparison, chest pain from anxiety stays in your chest.

Pain patterns

Chest pain from a heart attack starts slowly and gradually gets worse, while an anxiety attack causes sudden chest pain that slowly improves. Many people find that anxiety-related chest pain goes away in about 10 minutes. However, other anxiety-related symptoms can last up to an hour after the pain improves.

If you have any questions about chest pain or other heart-related symptoms, call our office in The Woodlands, Texas,or schedule an appointment online today.

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What It Feels Like, Causes, and Remedies

For some, anxiety can bring on physical symptoms like chest pain. However, it’s important to identify whether anxiety or something else is causing it.

Feeling worried, fearful, or nervous from time to time is quite normal for most people. These are typical reactions to atypical moments in everyday life.

Some people experience anxiety frequently. Symptoms can move beyond feelings of concern or worry to other physical reactions. Occasionally, these symptoms are mistakenly associated with other conditions.

As an example, chest pain is sometimes a symptom of anxiety. Often the result of a panic attack or heightened reaction, chest pain is a concern because of the possible connection to heart attacks and other heart conditions.

If you experience frequent anxiety, learning to understand your chest pain can help you find symptom relief and identify when you need additional medical help.

Anxiety symptoms are rarely the same from person to person. Some days, symptoms aren’t even the same for the same person. Anxiety presents itself in a variety of ways, and that makes detecting or understanding symptoms difficult.

Chest pain associated with anxiety feels different for each person. Some people may experience chest pain on a gradual basis. For others, the pain may be sudden and unexpected. Anxiety chest pain can be described as:

• sharp, shooting pain
• persistent chest aching
• an unusual muscle twitch or spasm in your chest
• burning, numbness, or a dull ache
• stabbing pressure
• chest tension or tightness

If you don’t have a history of chest pain with anxiety, you may be alarmed. Many people assume they’re having a heart attack and go to the hospital’s emergency department for treatment.

An estimated 25 to 50 percent of patients who come to the emergency department with low risk chest pain (chest pain not related to a heart attack) experience moderate to severe anxiety, according to 2018 research.

If you visit a hospital emergency room and the doctors don’t find a specific cause for your chest pain, consider consulting with your doctor about other possible causes, including anxiety.

Chest pain is a concerning symptom, and it’s usually best to seek emergency medical attention if you’re experiencing it. Even if the chest pain cause is anxiety, it’s better to know than to risk missing valuable time if you’re having a heart attack.

People describe chest pain in a number of ways when they’re having a heart attack. Some examples include:

• chest pain that radiates to other parts of your body, such as down your arms or up to your jaw
• chest pain that worsens with exertion
• nausea along with chest pain
• pressure in the chest, as if someone has put something heavy on your chest
• rapid heart rate
• shortness of breath
• squeezing sensation in the chest

An estimated 30 percent of patients who are having a heart attack don’t have chest pain, according to 2020 research. Some people report symptoms like back pain and fatigue as part of their heart attack symptoms.

While doctors know there is a connection between anxiety and chest pain, you still shouldn’t ignore your symptoms and seek medical attention.

Call your local emergency services if you’re having chest pain. Don’t attempt to drive yourself to the hospital. Emergency personnel can evaluate you and determine whether you’re having a cardiac event or if there’s another reason for your chest pain.

Candice AbellonNAVIGATING PANIC ATTACKS

Knowing my body helps

It’s always helped that I can recognize the early signs of a panic attack – for me it’s a tenseness or light pressure across my sternum. I consciously relax my shoulders and body as best I can and breathe deeply against the tightness. The rare times it’s developed fully into a panic attack I find I can ride it out with that awareness and the same steps to relax and accept what my body is going through.

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When you’re anxious, your body can and often does produce physical reactions like sweating or shortness of breath.

When you become anxious, your brain and body set off an immediate stress response. This includes a physiological change. Your body may tighten up or grow tense.

A stress response can also include a psychological or emotional response. You may become aggressive or upset more easily. These responses are referred to as the fight-or-flight response. When you become stressed or anxious, your body prepares to fight back or run away.

If you experience this fight-or-flight stress reaction infrequently, your body should fully recover within 30 minutes. But if you experience it frequently, your body can’t recover as quickly. This can lead to increased muscle tension, and this tension may become painful in your chest.

Likewise, in an even more stressful moment, your heart rate may increase, and the force of your heartbeats can grow stronger. That combined with tight chest muscles can make you feel unusual pain.

If you feel anxious, there are some simple techniques you can try. These techniques may not work every time, but they’re a great starting point when you need help managing your anxiety.

Practice deep breathing

Focused, deep breaths can calm both your mind and your body. Find a quiet room or area, and inhale for a count of 10. Hold for a second, and then exhale for a count of 10. Repeat this several times as you feel your heart rate fall.

Take stock of the situation

Accept your feelings of anxiety, recognize them, and then work through putting them in perspective.

Are you worried about something you can’t control? Are you fearful of an outcome that’s unlikely? Are you dreading a situation you can’t control the outcome of? Talk your way through your feelings to find the source, and then work to put them into perspective.

Picture a beautiful scene

If you’re feeling anxious, try visualizing a place that instantly calms you. This can be especially helpful if you’re feeling anxious while in a situation you can’t avoid, like a stressful meeting. Practice deep breathing while you envision this location.

Use a relaxation app

Smartphone apps for anxiety can walk you through stress reduction techniques and exercises. There are also meditation apps that may help you quiet your mind when you’re feeling anxious. Many of these apps are free, so you can try out several to find one that works for you.

Be proactive about your physical health

Are you taking good care of your body? Are you getting enough sleep? Are you eating well? Taking good care of your body is also taking good care of your mind. While this won’t help treat anxiety chest pain, it may help you reduce your risk for anxiety and subsequent chest pain in the future.

If your anxiety and chest pain are severe or chronic, you may need to consult with a therapist. They can talk you through situations that cause anxiety and share coping techniques.

These techniques may not come naturally to you if you’re often anxious. This is where a healthcare professional can help.

A therapist or doctor may be able to teach you coping techniques that help you feel in control and secure. When you begin to regain a sense of calm, your symptoms, including chest pain, will subside.

If coaching techniques or mental exercises aren’t successful, you may need to consider a prescription. Anti-anxiety medications have side effects and risks. But using them as a stopgap while you learn how to cope with symptoms can be helpful.

Chest pain shouldn’t be ignored. If you’re experiencing it, seek medical attention to rule out a heart condition. If your chest pain is found to be related to anxiety, then you can work with a therapist or doctor to learn coping techniques or determine the best treatment for you.

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Identifying anxiety as the cause of your chest pain is an important step in treating your condition. As you learn to manage the side effects of anxiety, you’ll also learn to manage unintended complications like chest pain.

While you can’t know for sure if or when you’ll experience anxiety chest pain again, preparing yourself with coping techniques and practices will help you feel more prepared and in control.

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What to do if there is pressure in the chest and anxiety is experienced?

Content

• 1 Chest tightness, anxiety
  • 1.1 Identify cause
  • 1.2 Use breathing exercises
  • 1.3 Avoid caffeine
  • 1.4 Drink tea with a calming effect
  • 1.5 Practice yoga or meditation
  • 1.6 Consult a professional psychologist
  • 1.7 Apply relaxation techniques
  • 1.8 Communicate with loved ones
  • 1.9 Make sure you get enough sleep
  • 1.10 Try natural anti-anxiety drugs
  • 1.11 Learn stress management techniques
  • 1.12 Be patient
  • 1.13 Show yourself kindness

  900 05 1.14 Spice up your day with highlights

  • 1.15 Leave the past in the past
  • 1.16 Do what you love
  • 1.17 Don’t be afraid to ask for help
  • 1.18 Related videos:
  • 1.19 Q&A:
    • • 1.19.0.1 What causes chest pressure and anxiety?
      • 1. 19.0.2 What should I do if I have anxiety attacks and chest pressure?
      • 1.19.0.3 What medicines help with chest pressure and anxiety?
      • 1.19.0.4 What role does breathing exercises play in the treatment of chest pressure and anxiety?
      • 1.19.0.5 Can good nutrition help reduce symptoms of chest pressure and anxiety?
      • 1.19.0.6 Which meditation practices can help with anxiety and chest pressure?
      • 1.19.0.7 Is it important to be physically active when dealing with chest pressure and anxiety?

What to do if there is pressure in the chest and anxiety appears? In this article, we will talk about the main causes of these symptoms and give tips on how to avoid or deal with them.

Chest pressure and anxiety can occur for various reasons and cause discomfort. As a rule, this is due to psychological, physiological or medical factors.

First of all, it is important not to panic and try to identify the cause of the discomfort. If the problem is medical, then you need to see a doctor as soon as possible. If the cause is psychological, then self-help methods can be used that can reduce anxiety and pressure in the chest.

What methods help with such symptoms? What to do to quickly relieve discomfort? You will find answers to these questions in the article below.

Identify the cause

If you are experiencing chest pressure and anxiety, the first step is to identify the possible cause. Possible causes may vary depending on your health, lifestyle, and other factors.

One of the most common causes is stress. Experiencing emotional difficulties can cause tension in the chest, which becomes a heavy bag on the soul. This can lead to anxiety and a sense of vague threat.

Another common cause may be a physical ailment, such as heart disease, asthma, or lung disease. If so, you may experience palpitations, shortness of breath, dizziness, or other symptoms that get worse over time.

Other possible causes may include allergic reactions, indigestion, lack of sleep, and other factors. It is important to communicate with your doctor to determine the cause of your discomfort and take the necessary steps to treat and improve your condition.

Do not leave symptoms unattended. If you feel pressure in your chest along with anxiety, visit your doctor for advice and evaluation.

Use breathing exercises

Breathing exercises can help relieve chest pressure and anxiety. Such exercises allow you to release tension in the body and calm the mind.

Here are some examples of breathing exercises:

• Slow deep breathing . Sit or lie down in a comfortable position. Close your eyes. Slowly begin to inhale air through the nose, filling the lungs. Then exhale slowly through your mouth.
• Breath count . Sit down with your eyes closed and begin to breathe deeply, timing: while inhaling, say 4 seconds in your mind, then hold your breath for 7 seconds and exhale for 8 seconds.
• Breathing with prism . Helps with anxiety. You need to take a comfortable position, keep a prism in your mouth and breathe through it. You can also make your own “prism” from paper folded into a cone.

At least 5-10 cycles should be done for effective exercise. Breathing exercises can help with moments of stress or anxiety, as well as general relaxation throughout the day.

The use of breathing exercises in everyday life can not only improve physical condition, but also significantly reduce stress and anxiety levels, improve mood and increase concentration.

Avoid caffeine

If you have symptoms of anxiety and chest pressure, it is best to stop caffeine. Caffeine stimulates the nervous system and can increase anxiety symptoms.

Caffeine is found not only in coffee, but also in tea, chocolate, carbonated drinks and other products. It is better to replace caffeine with healthier drinks like green tea or plain water.

• Avoid caffeine during the day if you are already experiencing symptoms of anxiety and chest pressure.
• Choose healthier drinks like green tea or water.
• Remember to check product labels for caffeine.

An exception may be the small amount of caffeine in a teaspoon of cocoa or a cup of tea. However, if regular caffeine use makes your anxiety symptoms worse, it’s best to avoid it entirely.

Drink tea with a calming effect

Tea is one of the most popular drinks in the world. But not everyone knows that some types of tea can have a calming effect on the body.

For example, linden blossom tea can help reduce anxiety and improve sleep. Peppermint tea can help you relax and reduce stress, while heart stone tea can improve mood and reduce anxiety.

Tea with a calming effect may be helpful for people who suffer from anxiety and chest pressure. However, it is important to remember that tea is not a medicine and does not replace professional medical care.

You should always see a doctor if you experience severe physical or psychological symptoms. And remember that tea can have different properties depending on its variety and method of preparation. Therefore, before using tea to reduce anxiety, you need to make sure that it is safe and effective for a particular case.

In any case, tea with a calming effect can be drunk in moderation and as an addition to the main treatment. And do not forget that the mode of drinking and nutrition play an important role in the health of our body, so choose only quality drinks and foods.

Practice yoga or meditation

Yoga and meditation can help manage anxiety and improve well-being. Yoga promotes relaxation, reduces stress, and increases levels of the hormone serotonin, which is responsible for improving mood.

Meditation also helps to improve concentration and reduces the level of negative emotions. With regular practice of meditation, people reduce anxiety and depression, increase self-confidence and improve mood.

To get started, you can find video lessons of yoga and meditation on the Internet or sign up for classes in a yoga studio. No special training or physical fitness is required for yoga or meditation – choose the level that suits your abilities and needs.

• Choose a time and place that suits you best;
• Wear comfortable clothing that will allow you to move freely;
• Prepare your mind and body for practice: take a few deep breaths, stretch your muscles;
• Follow instructions and don’t push yourself too hard, start with simple postures and move away from stressful thoughts;
• Do not forget about regularity, and practice yoga and meditation for at least 10-15 minutes a day.

Practicing yoga or meditation can bring tremendous benefits to your health and balance. Don’t be afraid to experiment, find the right kind of practice for you, and enjoy the journey to a more peaceful mind and body.

Consult a professional psychologist

If you constantly experience anxiety and pressure in your chest, do not ignore your feelings. This may be a sign of a more serious condition, such as an anxiety disorder or panic disorder.

Consultation with an experienced psychologist can be very helpful for those who suffer from anxiety and chest pressure. A psychologist can help you identify the causes of your feelings, as well as teach you techniques for managing anxiety and reducing stress.

An occupational psychologist can also suggest methods to help you cope with your emotional reactions to stressful situations in life. It can teach relaxation and meditation techniques, as well as help you gain a sense of control over your emotions and thoughts.

Feel free to contact a professional psychologist for help with anxiety and chest pressure. Your mental health is an important aspect of your life and deserves attention and care.

Use relaxation techniques

When you feel pressure in your chest and feel anxious, it may be due to high levels of stress. In such cases, relaxation techniques will help, which will allow you to relieve tension and calm down.

One of the simple ways to relax is deep breathing. Sit in a comfortable position, close your eyes and focus on your breathing. With each inhalation, inhale air through your nose, hold your breath for a few seconds, and exhale air through your mouth with each exhalation. It is recommended to repeat this practice for several minutes.

Another relaxation technique is progressive muscle relaxation. For this method, first focus on a group of muscles and tense them for a few seconds, then relax. At the same time, it is important to focus on your sensations and on how the muscles relax. Repeat this practice for all muscle groups on your body.

It is also worth trying yoga or meditation, which can also help relieve stress and improve your mood. It is important to practice these relaxation techniques regularly to see results and reduce stress in your life.

Connect with loved ones

When you feel pressure in your chest and experience anxiety, finding support and human contact can be very important. Close people can be your support and help you cope with emotional stress.

Try sharing your thoughts and feelings with someone close to you or friends. Perhaps they have already encountered similar problems and will be able to give you advice or just listen to you.

Also, if you find it hard to find words, try writing a letter. Written expression of emotions can be easier than speaking and will allow you to speak fully and accurately.

• Remember that openness and honesty in communication can help you deal with emotional stress.
• Avoid insulation. Connecting with people who understand and support you can be just as important as getting medical help.

If you don’t have people close to you who can help you manage your anxiety, see a specialist. A psychologist or therapist can help you become aware of your emotions and develop strategies to manage them.

Make sure you get enough sleep

Lack of sleep can be one of the causes of anxiety and chest pressure. If you don’t get enough sleep, your body may not be getting enough time to repair and regulate body chemistry. A person needs 7 to 9 hours of sleep a day to be in good physical and mental condition.

To improve the quality of your sleep, try the following tips:

• Try to go to bed and wake up at the same time each day.
• Spend time relaxing before bed: a walk in the fresh air, drinking tea or meditation can help relieve tension before bed.
• Avoid caffeine, alcohol and nicotine before bed.
• Create a comfortable sleeping environment – silence, temperature 18-21 degrees, comfortable bed, dark and cool room.

Pay attention to your sleep patterns to make sure you get enough sleep. This may be the key to improving your physical and mental health and reducing anxiety and chest pressure.

Try natural sedatives

If you are experiencing chest pressure and anxiety, try natural sedatives. They can help you relax and reduce feelings of anxiety.

Here are some examples of natural sedatives:

• Melissa: Using lemon balm (also known as lemongrass) can help reduce anxiety and anxiety symptoms. You can drink melissa tea or take melissa tablets.
• Valerian: Valerian can help relieve tension and reduce anxiety. You can drink valerian tea or take valerian tablets.
• Camomil: Camomil can help relieve stress and reduce anxiety. You can drink camomyl tea or take camomyl tablets.

But remember that natural products can also have side effects, so be sure to check with your doctor before using them. If chest pressure and anxiety persist, seek medical attention.

Learn stress management techniques

Anxiety and pressure in the chest can be caused by stress. To reduce its impact on your health, it is helpful to learn stress management techniques.

Deep breathing is one of the most accessible and effective stress management techniques. Find a comfortable place where you can sit or lie down in silence, close your eyes and take a few deep breaths in and out. This will help reduce anxiety and stress levels.

Meditation and yoga – helps to cope with stress and anxiety. They have a calming effect and improve well-being. Meditation involves focusing on the breath, while yoga uses certain body positions and breathing exercises to achieve harmony between body and mind.

Vacation planning – helps reduce anxiety and stress. Schedule time for rest and entertainment to help your body recover and relax.

Social support – the care of relatives and friends is an important aspect for managing stress. Discussing problems with loved ones can help you cope with negative emotions and anxiety.

If you experience severe chest pressure or heart problems, be sure to see your doctor. He can determine the causes of your symptoms and suggest the most effective treatments.

Be Patient

Anxiety and pressure in the chest can be very uncomfortable. However, it is important to understand that they are associated with physiological processes in the body, and in most cases are temporary. Therefore, must first of all be patient and not panic.

Inhale deeply through the nose, fill the lungs with air , hold the breath for a few seconds and exhale slowly through the mouth. This simple technique will help you relax and relieve pressure in your chest.

Focus on your thoughts, avoid random distractions, and avoid stressful situations. Relax, meditate, listen to pleasant music, read books. This will help reduce anxiety levels and increase positive emotions.

If these symptoms persist, you should definitely see a doctor. A medical professional will be able to determine the causes and provide the necessary treatment. Do not postpone a visit to the doctor to avoid possible complications.

Show kindness to yourself

When you feel a lot of anxiety, chest pressure and fear, it can be very intimidating and unpleasant. But remember that you are not alone in this. Many people experience similar feelings and emotions. And you can help yourself by starting to show kindness and care to yourself.

Take a break and rest. Find a quiet place and try to relax. Close your eyes and take a few deep breaths in and out. This will help reduce your anxiety levels and calm you down.

Remember that self-care includes proper nutrition and regular physical activity. Try limiting your caffeine and alcohol intake as they can make your anxiety worse. Choose healthy foods and exercises that will help improve your mood and take care of your body and mental health.

Finally, don’t be afraid to ask for help. Talk to a specialist if your feelings and emotions become excessive and interfere with your normal life. Many people use therapy and other treatments to help them manage their emotions and feelings.

• Relax and find a quiet place
• Proper nutrition and regular physical activity
• Don’t be afraid to ask for help

Spice up your day with bright moments

No one is immune to stress symptoms such as chest pressure and anxiety. Incorporating highlights into your day can help reduce stress and improve your mood.

You can start with a morning jog in the fresh air, a positive conversation with a loved one or joyful music while exercising. It’s good to plan small breaks throughout the day to clear your head.

Often, very small moments can become vivid memories for a long time. A meeting with an old friend, an unusual meal, a new way to style your hair – all this can be the highlight of your day.

• Get creative . Try something new – paint a picture, take photos, or cook an exotic dish.
• Diversify your activities . Try changing your normal daily routine – take a different route to work, eat lunch at a new cafe, or start playing a new sport.
• Pay attention to the beauty around you . Notice natural beauties – flowering trees, birds singing, bright flowers. Do not forget that just watching something beautiful can also be a joyful moment.

It’s important to understand that highlights don’t have to be long and expensive – they can be quite small and simple. The main thing is that you find an opportunity to enjoy life, so that the smallest joys fill you with positive and energy.

Leave the past in the past

One of the causes of anxiety and pressure in the chest can be the constant experience of the past. To get rid of such unpleasant sensations, you need to learn to leave the past in the past.

It is important to understand that the past is already unchanged and that what has already happened cannot be reversed. Therefore, you should not waste your strength and energy on something that cannot be changed. Focus on the present and future.

In order to leave the past in the past, you can try the following methods:

• Embrace the past. The most important thing is to accept the past as it was. This will help release feelings of guilt and resentment.
• Focus on the present. Try to pay attention to what is happening now. This will allow you to forget about the past and stop worrying about it.
• Set priorities. Focus on what is really important to you. This will help get rid of minor thoughts about the past.

Leaving the past in the past, we begin to live a full life and feel better. It helps to get rid of anxiety and pressure in the chest.

Do what you like

When you experience chest pressure and anxiety, it is important to learn how to relax and reduce stress in your life. One of the easiest and most effective ways is to do what you enjoy.

You can try a new hobby, visit a museum or theater, go in for sports or just spend time with friends. This will help you take your mind off your problems and relieve tension in your body and mind.

If this method does not help, then consult your doctor or other specialist for more detailed advice and treatment. A healthy lifestyle and a positive attitude will help you overcome any difficulties and learn to better control your emotions and condition.

Don’t be afraid to ask for help

When you feel pressure in your chest and feel anxious, it can be very scary and unpleasant. But it’s important to remember that you don’t have to deal with this alone.

Don’t be afraid to ask your loved ones or friends for help. They can provide you with emotional support and help you adjust to new circumstances.

You can also seek professional help. Psychotherapists and counselors can help you sort through your feelings and learn how to deal with your anxiety effectively.

Do not forget that asking for help is not a sign of weakness, but on the contrary, it is a sign of strength and wisdom. Everyone needs support sometimes, and that should not be ashamed.

Related videos:

Q&A:

What causes chest pressure and anxiety?

Chest pressure and anxiety can be caused by a variety of things such as stress, allergic reactions, low blood oxygen levels, cardiovascular disease, and more.

What should I do if I have anxiety attacks and chest pressure?

It is important to seek the help of a doctor and undergo the necessary examinations to identify the cause. You can also consult a psychotherapist for advice and treatment of anxiety.

What medicines help with chest pressure and anxiety?

The most commonly prescribed drugs are from the benzodiazepine group, such as diazepam or lorazepam. However, the appointment of drugs should be carried out only by a doctor after all the necessary examinations.

What role does breathing exercises play in the treatment of chest pressure and anxiety?

Breathing exercises can help manage symptoms of anxiety and chest pressure. They help improve oxygen supply to the body and calm the nervous system.

Can good nutrition help reduce symptoms of chest pressure and anxiety?

Yes, proper and balanced nutrition can help reduce the risk of cardiovascular disease and improve overall health, which will also help manage the symptoms of anxiety and chest pressure.

What meditation practices can help with anxiety and chest pressure?

Various meditation practices, such as simply sitting in silence, inhaling and exhaling meditation, and visualizing a still place, can help calm the nervous system and relieve symptoms of anxiety and chest pressure.

Is it important to be physically active when you have chest pressure and anxiety?

Physical activity can help improve circulation and reduce the risk of developing cardiovascular disease. However, before starting classes, you should consult with your doctor to select the optimal training program.

symptoms in women and men, signs, causes, what to do with a panic attack

Medicine and health

12/20/21

Ksenia Krivova

psychiatrist, psychotherapist

Ksenia Terletskaya

editor

I am a psychotherapist and psychiatrist. One of the questions I work with is how to deal with panic attacks.

I want to help those who have experienced this condition. I will tell you how to relieve symptoms and make sure that panic attacks do not return as long as possible. At the same time, I will give recommendations on how to behave if a loved one has an attack.

An important point

The examples described in the article are fictitious. The real stories of my former patients are published with their consent. Do not self-medicate: only the attending physician can make an accurate diagnosis and select help. Take care of yourself and take care of your mental health.

What are panic attacks

From 4 to 25% of the world’s population suffer from anxiety disorders. This data is for the beginning of 2020. Over the past year, people began to contact me more often with complaints of uncontrollable fear and panic. In many cases, this is due to the situation around the coronavirus. Many sick people with COVID-19there are complications in the form of panic attacks.

Systematic review of surveys of the prevalence of anxiety disorders in the adult population – article by Olivia Remens

Covid and panic attacks: panic attacks as a complication of covid – article by the Korsakov Medical Center

Official statistics on how the number of people with panic thoughts increased after the announcement coronavirus pandemic, no. But my colleagues and I already see this relationship in our practice.

Before we know how to deal with a panic attack, we need to figure out what we are going to deal with. A panic attack is a state of intense fear that is accompanied by unpleasant physiological manifestations, such as nausea and dizziness.

This is a psychological disorder, it does not directly relate to diseases of the body. But when emotions overwhelm us, we cannot resolve a life conflict, then a failure occurs – and emotions begin to manifest through our body, the autonomic nervous system.

For example, a person has problems at work: bosses press, there is no time to rest, sleep is disturbed. There is no one to cry, everything grows like a snowball. As a result, an attack of a strong heartbeat and shortness of breath occurs.

Another was greatly frightened by doctors in childhood. Now, with a certain medical manipulation, panic arises: it darkens sharply in the eyes and nausea rolls over.

Someone has recently lost a loved one and is also experiencing panic attacks. They are manifested by the fear of death, a semi-conscious state, and agoraphobia has also developed – the fear of open spaces.

I want to say right away: panic attacks are not life threatening, you will not die or go crazy. It is simply a very strong reaction to stress, strong emotions and anxiety associated with internal or external events.

One of the main signs that a panic attack has happened to you is that it seems that something bad is about to happen to you. You will feel sick, you will faint, your heart will stop and so on. This feeling usually occurs during a panic attack. A person tries to interpret it logically and connects it with some physical problems, considers it a sign of illness.

“Understood that there are no unsolvable problems”: 7 stories about how psychotherapy changed lives

I don’t know of such cases when during a panic attack a person actually vomited or fainted. These are always very unpleasant sensations – dizziness, nausea or obvious nausea, palpitations – but what you are afraid of does not happen.

This is a reaction of the body, in which there is no damage to the internal organs. If a person really vomited, then this indicates that there is some kind of illness, you need to check the stomach. The psychotherapist makes the final diagnosis, for this he collects an anamnesis: he talks with the patient, finds out how the attack goes.

Why panic attacks occur

Panic disorder, or episodic paroxysmal anxiety, is classified as a disease in the International Classification of Diseases – F41.0 ICD-10 and 6B01 ICD-11. In the new edition of the ICD, which is recommended for use in Russia from January 1, 2022, a separate symptomatic code is allocated for a panic attack – MB23.H.

International Classification of Diseases 11th Revision

For a person who has a panic attack, his intrapersonal conflict is very important, otherwise the attack would not have happened. This means that some situation is internally difficult for him. He cannot resolve it on his own, so the psyche tries to isolate him from this situation with the help of a symptom.

This condition can manifest itself in neurosis and in somatic diseases. Competent treatment can be selected only by establishing the cause.

Neurosis is psychological difficulties, what relates to psychiatry and personality problems, the internal organization of a person. Under neurosis there is never a physiological background, as is the case with ordinary somatic diseases.

A somatic disease always refers to some kind of damage to an organ or organ system. It is as if a serious breakdown of the mechanism has occurred in the engine of a car, which can be diagnosed and corrected. For example, a piston has gone. So it is with a person: it is a breakdown at the level of physiology, tissues. This is a problem that can be identified on an MRI, confirmed by tests, and operated on. For example, a brain tumor, coronary heart disease, or hyperthyroidism.

When there are health problems, it is enough to cure them, and the symptom – a panic attack – will pass. If the cause of panic is neurosis, this condition also needs to be treated. There are several reasons for this.

Neurosis tends to expand symptoms. If you do not take care of your condition in time, other symptoms may join the neurosis. For example, obsessive thoughts, discomfort in the body and depression.

How I treated Generalized Anxiety Disorder according to CHI

Panic attacks reduce the quality of life and prevent you from developing. Neurosis is built on internal contradictions and on an inadequate request to the world or to oneself. You need to figure this out, otherwise the symptom will not recede. Pills, a trip to the sea or walks in the forest will only help for a while, but then the condition will worsen.

Panic attacks strain the endocrine and autonomic nervous systems. Recurring panic attacks for a long time do not cause disturbances in the work of internal organs. But they deplete the body. Sooner or later, this can lead to illness.

Reactivation of dormant tumor cells with modified lipids derived from stress-activated neutrophils – Science article

How panic attacks can manifest

Panic attacks manifest themselves in different ways. Shortness of breath, palpitations, faintness and nausea are just some of the symptoms.

Panic disorder – NHS article

Anxiety, fear and panic – NHS article

The manifestations of a panic attack may occur individually or together. Seizures last from a few minutes to half an hour. The main thing is to remember that no matter how strong they are, you will not faint, you will not go crazy and you will not die.

Track the situations in which you have a panic attack, how it manifests itself. Usually, the symptoms go away with panic attacks. It is better to deal with these manifestations than to get used to living with them.

Manifestations of panic attacks: what to be prepared for

Symptom	How it manifests itself
Feeling of suffocation	It seems to a person that there is not enough air and he can suffocate
Feeling of unreality of what is happening	It seems to a person that he looks at the world as if through a haze
High blood pressure	Panic increases – pressure increases, panic passes – pressure returns to normal
Gaze defocus	Difficulty keeping eyes on one object
Fear of death and fear of going crazy	It seems to a person that he is losing control over himself and his body, can harm himself or loved ones
Permanent alarm	Any, even the most insignificant event, can lead to disturbing thoughts
Sleep disorder	A person falls asleep badly, sleeps little, wakes up abruptly. I don’t feel like I’ve had enough sleep
Fear of swallowing food	There is a feeling that during swallowing air disappears and you can suffocate
Agoraphobia	A person is afraid to leave the house, he is afraid to go to the store, to meet friends
Trembling	Shakes with small or large shaking
Chest pain	Pain in the chest, and the person thinks that a heart attack has begun
Chill or fever	Some people get chills or have a fever
Numbness or tingling	Numb limbs

Symptom

Manifestation

Feeling of suffocation

Feeling short of breath and may suffocate

Feeling of unreality of what is happening

It seems to a person that he is looking
on the world as if through a haze

High blood pressure

Panic builds up – pressure rises, panic subsides – pressure returns to normal

Defocusing of gaze

with your body , can harm yourself or loved ones

Constant anxiety

Any, even the most insignificant event, can lead to anxious thoughts

Sleep disturbance

A person falls asleep badly, sleeps little, wakes up abruptly. No feeling
that you had enough sleep

Fear of swallowing food

There is a feeling that during swallowing air disappears and you can suffocate

Agoraphobia

A person is afraid to leave the house, he is afraid to go to the store, to meet friends

9000 2 Trembling

Shaking fine or large trembling

Chest pain

Pain in the chest, and the person thinks that a heart attack has begun

Chills or fever

Some people feel chills or have a fever

Numbness or tingling

Numbness of limbs

What to do in case of a panic attack

Short-Term Plan: Manage Symptoms

There are many ways to deal with panic attacks on your own. But I must warn you: in this way you will only remove the symptom, and the neurosis or disease that provoked the attack will not go anywhere. You will not feel relief, there will be internal tension and pain.

Here are some techniques to help you deal with panic.

Call an ambulance. If you have not yet been diagnosed with panic attacks, it makes sense to call an ambulance for a severe attack. So you exclude a somatic disease. For example, a heart attack, an allergy attack or bronchial asthma have similar symptoms. Better to be safe.

I had cases when the ambulance team after the ECG said that everything was fine with health and assumed that it was panic attacks. After the visit of doctors, the person turned to a psychotherapist.

Don’t fight the attack, embrace it. Instead of resisting, accept what is happening, then the attack will end faster. This will not work right away: repeat to yourself that everything will be fine and your body is just trying to protect you from imaginary danger.

Breathe. Inhale for four seconds, then hold your breath for seven seconds, exhale for eight seconds. Repeat one or two times. A simple breathing practice will help the autonomic nervous system switch from a sympathetic, sensitive state to a parasympathetic, calm state.

Correlation and differences between brain and body vibrations – article in Neuroscience Letters

The sympathetic nervous system is responsible for the tone, for escaping from danger. In ancient times, it turned on when a predator approached a person. It is the activating part of the nervous system.

The parasympathetic nervous system is responsible for calming and relaxing. It slows down the pulse, normalizes breathing and makes it more even. The parasympathetic nervous system turns on the cerebral cortex, which helps us realize that we are in a safe place and nothing terrible is happening.

Method 5-4-3-2-1. This is one of the “grounding techniques” variations. It works like this: look around and mark five items. Select four sounds. Touch three things. Catch two smells and then one taste.

For example, you are standing on the street. Select five items: house, stairs, railing, curb, hatch. Note four sounds: a car drove by, a door slammed, a dove flew up, someone coughed. Touch three things: a button on a coat, a wall of a house, a lamppost. Catch two smells: the cafe smells of fresh croissants and coffee. Feel the taste: put chewing gum in your mouth.

The method works by bringing the person back to reality. During PA, consciousness is narrow, tunnel-like. A person focuses on feelings, listens to the body and anxiety, and this accelerates him even more. When he starts to switch to reality – pays attention to smells or touches something – he returns to the here and now. The tone of the sympathetic nervous system begins to decrease, the parasympathetic nervous system turns on, the person calms down.

In a panic attack, we are fixated on frightening thoughts in our heads. The 5-4-3-2-1 method helps to switch from disturbing thoughts and start thinking about something else: about smell, objects, and so on.

Consciously intensify the panic attack. Don’t tell yourself to “relax” or “calm down”, on the contrary, create panic. The opposite method works well, but it should not be used by a person who has experienced a panic attack for the first time. It is suitable for experienced people who know that PAs are not dangerous, they don’t die and go crazy with them, that this is just a reaction of the nervous system to an internal conflict.

The method of consciously intensifying a panic attack will help to cope with an attack more quickly. When we stop resisting, the attack passes faster. Resistance can increase anxiety.

There is also a popular “breathe into the bag” technique. Do not abuse it, and if you resort to it, control your condition. If you feel that it is becoming stuffy or your head hurts, then the carbon dioxide rate has been exceeded, take a break.

Deep Inhale and Long Exhale: 5 Applications for Meditation

The best defense is an attack. Do not run away from a panic attack, live it, so it will recede sooner. And then, nevertheless, contact a psychotherapist to deal with the cause.

What to do in case of a panic attack

Long-term plan: check your health and see a therapist

This plan is best for preventing seizures from returning for as long as possible. To begin with, it is worth checking if you have any pathologies that can cause panic attacks.

The illnesses that sometimes underlie panic attacks can have serious health consequences. That is why, in order to exclude diseases of the body, I always first refer my patients to a therapist. With panic attacks, you can first go to the clinic, then the therapist will issue directions for the necessary tests.

I do not want to scare anyone, but this advice can help a person realize that it is worth going and being examined, and then the process of moving towards treatment will begin. During the examination, the doctor may say that there is nothing at the level of physiology, the help of a psychotherapist is needed.

One patient came to me with high levels of anxiety, restlessness, panic attacks and sleep disturbance. I sent him to a general practitioner, the doctor suspected thyroid disease based on symptoms and referred the patient to an endocrinologist. The analysis revealed hyperthyroidism.

This diagnosis explained that there was nothing wrong with the person and why there were problems. The hormones were balanced, the patient’s condition improved, my help was not needed.

What is hypochondria and how much does it cost to cure

Panic attacks are treated by a psychotherapist. He does this using special psychotherapeutic techniques. Cognitive-behavioral therapy has proven to be effective. It helps a person to understand that if you want to change your state, then you need to change the reasons that led to it. I myself practice this method. We analyze situations that are alarming for the patient, and the person learns to choose not the worst scenario, but the logical and optimal behavior.

5 books on cognitive psychology – an article by Maria Falikman

Find a doctor with whom you feel comfortable talking and connecting. Describe what is bothering you. So he will be able to understand how urgently you need to make an appointment. This is how my patient’s initial appeal looked like:

The patient described how and at what moments she manifests panic, whether she went to other doctors

How is the treatment with a psychotherapist for panic attacks

The number of sessions with a psychotherapist individually. But get ready for the fact that this is not fast, usually working with a doctor lasts several months. With my patient, whose story is given in the article, we worked for six months. Meetings stop as soon as the doctor understands that the patient has come to a calm state, found the cause of anxiety and learned to cope with it.

The class usually lasts an hour. For people who still find it difficult to leave the house, it is convenient to call on Skype. No need to go to an unfamiliar place and get used to a new environment. It is easier to talk about your problem in a familiar and safe atmosphere.

11 types of psychotherapy that really work

In the sessions, we analyze the internal problems that led to panic attacks. In addition, I give my patients various techniques to help smooth out anxiety and consolidate a calm state.

Do the Jacobson exercises. They are perfect for unloading during the working day. I advise you to perform them in a secluded place.

The Jacobson method directly for a panic attack is not as effective. But it helps to reduce overall levels of anxiety and tension and reduces the risk of future attacks.

The Jacobson method works by consciously tensing the muscles in certain places. Due to the strong contraction, the muscles begin to relax. Tension knots are also relaxed, so anxiety is reduced

Under the supervision of a psychotherapist, catch thoughts about what causes anxiety. So you will know what makes you uncomfortable. Over time, learn to limit communication with people you don’t like, to avoid stressful situations.

Examples of anxious thoughts are: “I’m a failure”, “I’m not going to succeed”, “I’m ugly”. Sometimes the people with whom we are in contact contribute to the emergence and intensification of disturbing thoughts. They can impose problems, convince a person that he is helpless.

Anxious thoughts, a person can speak so automatically that he does not notice them. A conflict situation arises, a thought flashes through the head, say, “I won’t succeed,” but the person does not catch it. That’s why it’s automatic. Then behavior follows: for example, a person does not start learning a new course, does not move towards his values. He stops developing, and this worries him.

How psychotherapy works

Such beliefs are most often formed in childhood. A person gets along with them so much that until he consciously reveals, sometimes he does not even know that they exist. Everything seems to be fine, but for some reason he does not do what is important to him. When automatic thought is detected, it becomes clear why. The person works out the automatic persuasion and the anxiety goes down.

Under the guidance of your therapist, try to identify automatic anxious thoughts. This will help you figure out how you really feel about yourself.

Exercise for nervousness. A simple meditation that does not require the study of spiritual practices will help.

Let’s talk about panic attacks. Workbook with exercises and tests – David Carbonell

You can do breathing exercises. For example, stay in a calm position for 5-10 minutes and concentrate only on your breathing, try to let go of thoughts. Imagine your thoughts as leaves floating away from you down a stream, or clouds running across the sky. Get back to breathing.

What medications are used to treat panic attacks

Your doctor may prescribe medication to treat a panic attack. It is important to understand the following here: tablets most often help temporarily, at the time of taking the drug, and after their cancellation there is a high risk of symptom resumption.

With neurosis, the nervous system is gradually depleted, the nervous system becomes very sensitive. There is an imbalance of neurotransmitters, that is, transmitters of physiologically active substances in the nerve cell. For example, dopamine or serotonin. Changes after taking the drugs occur, but they are temporary.

Borderline mental disorders – article by Doctor of Medical Sciences, Professor, psychiatrist A. B. Smulevich

Pills work while a person takes them, while the internal conflict that worries remains unresolved. After discontinuation of the drug, the symptoms return, and often new, more severe ones join them. This leads to a deepening of the neurosis. That is why psychotherapy is needed for neurosis.

How to help a loved one if he has a panic attack

If you are not sure that a loved one is having a panic attack, and the attack is severe, call an ambulance. Do not leave a person alone, try to find out what is happening to him. If he can’t talk, try switching his attention: show a neutral or positive video, offer to listen to a song, or tell a funny story. Do the exercise together using the 5-4-3-2-1 method I described earlier.

In no case do not scold your loved one and do not devalue his experiences. During a panic attack, a person experiences fear of death, it seems to him that he can go crazy. Try to be understanding about this.

Bad: “You are pretending! You can’t be that bad!”

Better: “I will be there for as long as it takes. Everything will be fine”.

A simple technique will help to calm the person – offer to drink water. Due to the swallowing reflex, the autonomic nervous system calms down. The fact is that the vagus nerve, which is part of the parasympathetic nervous system, is involved in the act of swallowing. The sympathetic nervous system reflexively switches to the parasympathetic, the person calms down.

Human Anatomy – a textbook edited by M. G. Prives

After the attack has passed, advise you to consult a doctor.

The cost of treating a panic attack

For the treatment of panic attacks, you can contact a neuropsychiatric dispensary or polyclinic that has a specialist, or a psychotherapist in private practice. Antidepressants are usually prescribed in clinics, their prices depend on how modern the medicine is. The course of admission is from six months, at least six packs are needed. But, as I said earlier, pills without therapy give a temporary effect, after they are canceled, the symptoms return.

Treatment by a psychotherapist takes an average of six months. In the first three months, sessions are held weekly, then once every two weeks or once a month as supportive sessions.

How to choose a psychotherapist

In the table, I have given the average prices in Moscow. I took as a basis the scenario for the treatment of panic attacks without complications.

I note that the videos and exercises recommended to the patient by his psychotherapist are freely available and free – a person spends only his time working on them.

The cost of treating a panic attack is from 600 R with antidepressants and from 34,800 R with a psychotherapist

Antidepressants

100-10,000 R per pack

Session with a psychotherapist

From 2000 R per session

Consultation with a therapist

From 800 R for a paid specialist,
free at the clinic

Exercises

Free

Looking at the table, you can conclude that it is more profitable to treat panic attacks with antidepressants than go to psychotherapy. But let me remind you that the pills give a temporary effect, after their cancellation, the symptoms return and sometimes become stronger. As a result, it is more profitable to immediately go to a psychotherapist and learn how to cope with the cause of a panic state.

Remember

1. Panic attacks are not life threatening, a person in this state will not die, go crazy, lose consciousness, or vomit.
2. If something did happen – for example, a person fainted – it is worth contacting a doctor as soon as possible for an accurate diagnosis.
3. In any case, it will not be superfluous to consult a doctor and undergo an examination to rule out a serious somatic disease that provokes panic attacks.
4. You can stop a panic attack on your own, but this is only half the battle. A psychotherapist will help to deal with its cause.
5. Before starting psychotherapy, it is important to undergo a medical examination in order to exclude neurotic, neurological and somatic diseases that can lead to panic attacks.