Panic attacks can be extremely distressing and frightening experiences. The physical symptoms, such as a racing heart and difficulty breathing, can be overwhelming and make it difficult to think clearly. One of the most common questions asked by those who experience panic attacks is: how long does a panic attack last?
Average duration of a panic attack
The average duration of a panic attack is between 10 and 20 minutes. However, the length of a panic attack can vary greatly from person to person, and can even last up to an hour. Some people may experience multiple panic attacks in a single day, while others may have only one.
Common symptoms of a panic attack
The most common symptoms of a panic attack include:
- Rapid heart rate
- Shortness of breath
- Chills or hot flashes
- Feeling of impending doom
Tips for managing panic attacks
There are several strategies that can help to manage panic attacks. Some of these include:
- Breathing exercises: Taking slow, deep breaths can help to reduce the physical symptoms of a panic attack.
- Relaxation techniques: Relaxation techniques such as yoga, meditation, and progressive muscle relaxation can help to reduce stress and anxiety.
- Distraction techniques: Focusing on something else, such as listening to music or reading a book, can help to distract from the physical symptoms of a panic attack.
When to seek help
If you experience panic attacks regularly, it is important to seek help from a mental health professional. A therapist can help to identify the underlying causes of your panic attacks and develop a treatment plan that works for you.
In some cases, medication may be prescribed to help manage panic attacks. Commonly prescribed medications include antidepressants and anti-anxiety medications. It is important to talk to your doctor before taking any medication to ensure it is safe and appropriate for you.
Cognitive-behavioral therapy (CBT) is a type of psychotherapy that can help to reduce the frequency and intensity of panic attacks. CBT focuses on identifying and changing negative thought patterns and behaviors that can contribute to anxiety and panic.
If you are struggling with panic attacks, it is important to seek help from a mental health professional. With the right treatment, you can learn to manage your panic attacks and live a more fulfilling life.