Panic attacks can happen anywhere, anytime — while alone, in the company of others, in public, at home, and even waking you from sleep. If you have experienced a panic attack, you are aware that they are similar to an episode of extreme fear, along with the following symptoms:

• Rapid heart rate

• Sweating

• Trembling

• Shortness of breath and hyperventilation

• Chills or hot flashes

• Nausea

• Abdominal cramping

• Chest pain

• Headache

• Dizziness

• Faintness

• A feeling of tightness in your throat

• Difficulty swallowing

• A sense of impending death

Oftentimes, people experiencing a panic attack think that they are having a heart attack and seek emergency care.

Typically, a panic attack starts suddenly, peaks within ten minutes, and lasts approximately one-half hour, but some last longer, have varying patterns, and in rare cases may last up to twenty-four hours. Panic attacks may cause you to feel fatigued and worn. Anyone with frequent panic attacks has a condition called panic disorder. Panic attacks are potentially disabling, but very treatable using medications, therapy, and relaxation techniques to control or prevent the attacks. More women than men are affected by panic attacks.

First Aid for Panic Attacks

Relaxation techniques such as meditation, muscle relaxation, relaxed breathing, and guided imagery (visualization) may help keep attacks at bay and help ease signs and symptoms of stress such as headaches, anxiety, high blood pressure, trouble falling asleep, hyperventilation, and clenching or grinding of teeth. Practice focusing on relaxing your body by following these steps:

• Sit or lie down in a comfortable position with your eyes closed.

• Let your jaw drop and your eyelids become relaxed and heavy, but not tightly closed.

• Starting with your toes and working up slowly to your legs, buttocks, torso, arms, hands, fingers, neck, and head, concentrate on each part individually, relaxing each area before moving on to the next.

• In the same order, tighten the muscles in each area of your body, holding the muscle tight for a count of five and then relaxing and moving on to the next area.

Continue the process, tightening and relaxing the muscles of your face, shoulders, arms, legs, and buttocks. Don't dwell on any thoughts while you are practicing relaxation; just focus on being relaxed and calm, the fact that your hands are warm (or cool if you prefer) and heavy, that your heart is beating peacefully, and that you feel perfectly serene, while breathing deeply, slowly, and regularly.

After you feel relaxed, think of being in a place you love. After five or ten minutes of this peaceful state, you may gently rouse yourself. Practice this technique once a day until you feel you have some control over your stress.

Along with your stress-reduction techniques, it's essential to get enough sleep, eliminate caffeine, and have a regular exercise program. If your panic attacks are recurrent, you persistently worry about the attacks for a month or longer, or you feel you need to change your behavior (for example, by avoiding locations or situations in which you've previously had an attack), then you may have a panic disorder and you need to see your doctor.