There are boxed warnings on Xanax. The Food and Drug Administration's most solemn warnings are listed below (FDA). Boxed warnings inform doctors and patients about potentially serious drug side effects.
Even when used as prescribed,
benzodiazepines can cause physical dependence and withdrawal if stopped
abruptly. Withdrawal can put your life in jeopardy.
Misuse and addiction are possible
side effects of benzodiazepines. Misusing benzodiazepines raises your chances
of overdosing and dying.
Only take these medications as
directed by your doctor. If you have any concerns about using a benzodiazepine
safely, talk to your doctor.
What to do if you have a panic
attack
Panic episodes can be
frightening, and they can strike unexpectedly. Here are 12 tips for preventing
or managing panic attacks. Some may be of immediate assistance, while others
may be of longer duration.
1.
Seek professional help.
People who suffer from panic
attacks or panic disorders can benefit from cognitive-behavioural therapy (CBT)
and other types of psychotherapy. CBT seeks to modify the way you think about
difficult or frightening events and to help you find new strategies to deal
with them when they arise.
CBT is available for individuals
or groups, online or in-person, and the length of treatment varies. Your
therapist will expose you to anything that can provoke a panic attack and help
you work through it in exposure-based CBT.
CBT has been shown to impact
areas in the brain that are involved in panic feelings and changing behaviour.
People who attended four weekly
sessions of exposure-based CBT observed changes in the brain networks
implicated in panic episodes, according to some researchers Trusted Source in
2018. This was, however, a preliminary study, and more research is needed.
In 2018, 37 persons in Korea
participated in mindfulness-based training once a week for four weeks to
investigate if it could help with panic disorder symptoms. Because some people
have cardiovascular symptoms during a panic attack, one component of the
treatment focuses on their heart rate.
The findings revealed that the
participants could better regulate their symptoms following the treatment by
using their thinking processes. This was, however, a limited study with no
control group. More research is needed to determine the efficacy of short-term
treatment.
2.
Take drugs as prescribed
Benzodiazepines, such as
alprazolam (Xanax), can be used to alleviate panic symptoms.
They won't assist with an
underlying anxiety issue, though, and can swiftly lead to addiction. As a
result, doctors only advise using them for a brief period during a crisis.
Because benzodiazepines are a
prescription medicine, you'll almost certainly require a diagnosis of panic
disorder to get them.
A doctor may prescribe
antidepressants for long-term usage in specific instances. Here are several
examples:
• SSRIs, such as escitalopram
(Lexapro) and fluoxetine (Prozac)
• SNRIs like duloxetine (serotonin-norepinephrine
reuptake inhibitors) (Cymbalta)
• anti-anxiety medications, such
as azapirone (Buspirone)
You can also use Anti-seizure
drugs like pregabalin and clonazepam to alleviate anxiety.
3.
Breathe deeply.
While hyperventilation is a sign
of panic attacks that can heighten terror, deep breathing can help to alleviate
panic symptoms during an attack.
Trusted Source published a study
in 2017 in which 40 patients were randomly assigned to either a deep or
diaphragmatic breathing therapy group or a control group. Those who practised
deep breathing exhibited increases in concentration and emotional well-being
after 20 rigorous training sessions.
Blood testing revealed that this
group had lower cortisol levels, indicating less stress. Although none of the
participants had panic disorder, the tactics could benefit those who suffer
from panic attacks.
According to another group of
experts, Trusted Source, slow breathing may have comparable effects. According
to the researchers, it may also boost sensations of relaxation, comfort, and
attentiveness and diminish symptoms of arousal, anxiety, despair, anger, and
disorientation.
If you can control your
breathing, you're less likely to experience hyperventilation, which can
exacerbate other symptoms — and the panic attack itself.
Concentrate on taking deep
breaths in and out via your mouth, allowing the air to fill and then leave your
chest and belly slowly. Breathe in for four counts, hold for a second, and then
exhale for four counts:
4.
Recognize that you're in the midst of a panic attack.
You may remind yourself that
you're having a panic attack rather than a heart attack by realizing that it's
only temporary, that it'll pass, and that you're okay.
Take away the fear of dying or
impending doom and signs of panic attacks. This will free you to concentrate on
other ways to alleviate your discomfort.
It's not always feasible to avoid
panic attack triggers, but knowing what they are will help you recognize that
it's a panic attack and not something else.
5.
Shut your eyes.
Overwhelming triggers bring on
some panic episodes. It can exacerbate a panic attack if you're in a fast-paced
environment with a lot of stimulation.
Close your eyes during a panic
episode to limit the sensations. This might help you focus on your breathing by
blocking any distracting stimuli.
6.
Make mindfulness a habit.
Mindfulness can assist you in
becoming more aware of your surroundings. Because panic attacks can produce a
sense of detachment or separation from reality, this can help you cope with
your panic attack as it approaches or occurs.
Mindfulness entails:
• concentrating your attention on
the present moment
• identifying your current emotional
state.
• meditation to help you relax
and reduce stress
Concentrate on familiar bodily
sensations, such as sinking your toes into the ground or feeling the texture of
your jeans on your palms. These precise feelings anchor you to reality and
provide you with something to focus on.
According to experts, mindfulness
techniques, such as meditation, can help control anxiety symptoms, though it's
unclear whether they can treat an underlying anxiety disease.
In 2015, American Family
Physician suggested mindfulness to deal with panic and anxiety, claiming that
it can be just as effective as CBT and other behavioural therapies for reducing
stress.
According to some studies,
mindfulness-based cognitive therapy may help persons undergoing medical
treatment with anxiety disorders but haven't found the pharmacological
treatment effective.
7.
Locate a focal point
Some people find it beneficial to
locate something to focus their full attention on during a panic attack. Pick
one object in plain sight and jot down everything you can about it.
You might note, for example, how
the clock's hand twitches and is somewhat uneven when it ticks. To yourself,
describe the object's patterns, colour, forms, and size. Concentrate all of
your attention on this object, and your panic sensations may go away.
8.
Employ muscle-calming strategies.
Muscle tension is a hallmark of
anxiety, and using muscle relaxation techniques during an attack can assist
reduce tension and inducing calm. Progressive muscle relaxation tries to
relax the entire body by releasing tension in one group of muscles at a time.
Muscle relaxation techniques,
including deep breathing, can help you stop a panic attack by controlling your
body's response as much as possible.
Your therapist may walk you
through the following steps if you go to muscle relaxation therapy. The Source
you can trust:
• Before releasing the tension,
you need to tighten the muscles.
• After that, you'll learn how to
relax your muscles without first tensing them.
• You can also learn to relax
specific muscle groups, such as those in the shoulders, for use in everyday
settings.
• Finally, you might learn how to
practice rapid relaxation, which involves identifying and releasing any regions
of tension as needed.
Start by actively relaxing one
muscle at a time at home, starting with something small like your fingers in
your palm and working your way up through your body.
They'll be more effective when
you've practised muscle relaxation techniques before.
9.
Visualize yourself in your sunny spot.
It can reduce stress and anxiety
with guided visualization techniques. According to Trusted Source, both
spending time in nature and imagining nature can aid in treating and managing
anxiety.
What is the most relaxing place
you can think of on the planet? What could be better than a sunny beach with
gentle flowing waves? Do you want to rent a cottage in the mountains?
Imagine yourself there and
concentrate as much as possible on the details. Consider sinking your toes into
the soft sand or inhaling the fresh perfume of pine trees.
No streets of New York or Hong
Kong, no matter how much you adore the metropolis in real life – this place
should be quiet, tranquil, and soothing.
10.
Get some modest exercise.
Regular exercise, according to
research, not only keeps the body healthy but also improves mental wellness.
Experts have discovered that
exercising for 20 minutes at 60 to 90% of your maximal heart rate three times
per week will help alleviate anxiety.
If you have never exercised
before, consult your doctor before beginning. According to Trusted Source,
there is some evidence that restarting aerobic activity can cause increased
worry in those with anxiety disorders. Gradually increasing your activity can
help your body adjust and avoid breathing issues. Activities such as running on
a treadmill are examples of aerobic exercise.
Stop and take a break if you're
worried, hyperventilating, having trouble breathing, or opt for a more mild
activity like walking, swimming, or yoga.
11.
Always have lavender on hand.
Many individuals use lavender as
a traditional cure to help them relax and relieve tension.
According to Trusted Source, it
provides a relaxing effect but does not promote addiction or withdrawal
symptoms. Anxiety symptoms can be reduced or managed using diluted lavender oil
items.
Essential oils, on the other
hand, are not regulated by the Food and Drug Administration (FDA), and their
strengths and contents vary enormously.
If you're going to utilize
lavender essential oil, make sure you do the following:
• Purchase your oil from a
trusted retailer, such as a drugstore.
• use the product according to
the manufacturer's directions
• Applying concentrated oil
directly to the skin should be avoided.
• If you're taking
benzodiazepines, don't take lavender alongside them because it can make you
drowsy.
12.
Internally repeat a mantra
Internally repeating a mantra can
be soothing, and it can provide you with something to hold on to throughout a
panic attack.
Repeat a mantra in your thoughts
until the panic episode subsides, whether it's simply "This too shall
pass" or a mantra that speaks to you personally.
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