Panic disorder is an anxiety disorder characterized by reoccurring unexpected panic attacks. Panic attacks are sudden periods of intense fear that may include palpitations, sweating, shaking, shortness of breath, numbness, or a feeling that something terrible is going to happen. The maximum degree of symptoms occurs within minutes. There may be ongoing worries about having further attacks and avoidance of places where attacks have occurred in the past.The cause of panic disorder is unknown. Panic ...

panic disorder

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Author: Rositsa Tashkova, Master of Molecular Biology and Microbiology

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Some of the most serious problems that the modern lifestyle leads to are anxiety and insomnia.

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For some, a lifestyle change may be enough to alleviate symptoms - dimming the lights in the home in the evening, turning off screens hours before sleep time, switching to a more relaxed lifestyle.

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In this article, we will look at medicinal plants&nbsp;that&nbsp;have a calming effect backed by science.

Herbs-for-anxiety

Herbs for anxiety

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Anxiety can be a major symptom of various mental or psychological <a href="/p/panichiesko_razstroistvo_i_kak_da_ovladieiem_panik_atakitie_57735649_fedd_437a_b9e0_14cfed86da88" target="_blank" rel="noreferrer"></a> problems. [<a href="https://minerva-access.unimelb.edu.au/bitstream/handle/11343/216778/Plant-based+medicines+for+anxiety+disorders_Part+2.pdf;jsessionid=24B0F3B56F22B1B7F853B633B8039A86?sequence=1" target="_blank" rel="noopener">ref.7</a>]

Lemon-balm-(Melissa-officinalis)

Lemon balm (Melissa officinalis)

Lemon-balm-(Melissa-officinalis)_0_0

The ability of Lemon Balm extract to lower anxiety has been demonstrated in several studies – both in humans, In one of the studies [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Pilot_trial_of_Melissa_officinalis_L_leaf_extract_in_the_treatment_of_volunteers_suffering_from_mild_to_moderate_anxiety_disorders_and_sleep_disturbances_22207903" target="_blank" rel="noopener">ref.1</a>] patients suffering from both chronic anxiety and insomnia were involved. For 15 days they took standardized Lemon Balm extract twice a day at 300 mg. Anxiety attacks in these patients decreased&nbsp;by 18%, symptoms associated with the condition decreased by 15%, and insomnia decreased significantly by as much as 42%.

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Gotu-kola-(Centella-asiatica)

Gotu kola (Centella asiatica)

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The herb is also called Asiatic pennywort&nbsp;and Gotu Cola. It grows in eastern Europe and is known for its beneficial effect in a wide variety of diseases - a variety of infections, wounds, scars, <a href="/p/psoriazis_i_psoriatichien_artrit_sshchnost_prichini_i_liechieniie_646d5c4e_2d56_4246_894b_bd4b98ec5d3c" target="_blank" rel="noreferrer"></a>psoriasis, <a href="/p/krvonosna_sistiema_razshirieni_vieni_i_uprazhnieniia_za_profilaktika_5c96eb74_033d_416c_9aa2_7ca7b3558fb2" target="_blank" rel="noreferrer"></a> varicose veins - but in recent years studies have been conducted that the plant has the potential&nbsp;to suppress anxiety and depressive states, as well as to improve mental&nbsp;abilities.

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In 2017, an overview of the action of the Asiatic pennywort on mental abilities and mood was&nbsp;published, but scientists concluded that more evidence is needed in favor of positive effects [<a href="https://www.nature.com/articles/s41598-017-09823-9" target="_blank" rel="noopener">ref.2</a>].

Chamomile-(Matricaria-recutita)

Chamomile (Matricaria recutita)

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The soothing effects of chamomile are known to folk medicine but have not yet been well studied and the mechanisms by which this herb works remain unclear. Studies in humans and animals also prove the effect, but it remains to be established what dose&nbsp;is needed to cope with anxiety. [<a href="https://www.bioseek.eu/en/eng/research/pubmed/A_randomized_double_blind_placebo_controlled_trial_of_oral_Matricaria_recutita_chamomile_extract_therapy_for_generalized_anxiety_disorder_19593179" target="_blank" rel="noopener">ref.3</a>]

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Echinacea-(Echinacea-spp.)

Echinacea (Echinacea  spp.)

Echinacea-(Echinacea-spp.)_0_0

Echinacea is best known for its effects on the immune system - but there is evidence it can also&nbsp;positively affect patients suffering from anxiety. [<a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.4677" target="_blank" rel="noopener">ref.4</a>]

Ginkgo-biloba

Ginkgo biloba

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According to one study in humans, the intake of Ginkgo biloba extract has a positive effect on anxiety sufferers, significantly reducing it both in lower (240 mg/day) and in higher doses (480 mg/day). [<a href="https://www.sciencedirect.com/science/article/abs/pii/S0022395606001026" target="_blank" rel="noopener">ref.5</a>]

Passifloraincarnata

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The leaves of passiflora and especially passiflora incarnata&nbsp;are the part of the plant that has the strongest sedative effect. The plant has a long history in folk medicine of the native American population, and is used precisely for sleep problems and anxiety.

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The effect is also proven by modern science. There are at least three clinical trials on&nbsp;humans that detect this action of passiflora. [<a href="https://www.bioseek.eu/en/eng/research/search?q=Passiflora%20incarnata%20anxiety&amp;p=1&amp;st=1&amp;tp=e" target="_blank" rel="noopener">ref.6</a>]

Herbs-for-insomnia

Herbs for insomnia

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Insomnia is another problem typical of more and more people, although sometimes we do not realize that we suffer from it or that our sleep is not good.&nbsp;If in the morning we wake up tired and without mood, and there is no obvious reason for this, then most likely our sleep is incomplete.

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Valerian-(Valeriana-officinalis)

Valerian (Valeriana  officinalis)

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Valerian is also known as a setwall. Perhaps it is the first herb we can think of when it comes to problems with anxiety and insomnia.

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Many studies have been conducted on the effects of the herb on insomnia and valerian has been found to shorten sleep time, allow deep sleep to occur faster, and reduce the number of wakes at night. [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Critical_evaluation_of_the_effect_of_valerian_extract_on_sleep_structure_and_sleep_quality_10761819" target="_blank" rel="noopener">ref.8</a>]

Lavender-oil-(Lavandula-officinalis)

Lavender oil (Lavandula officinalis)

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Aromatherapy with lavender before bedtime has been found to improve sleep quality, especially in young people, women, and those with mild sleep problems. [<a href="https://www.hindawi.com/journals/ecam/2013/681304/" target="_blank" rel="noopener">ref.9</a>]

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Other herbs that may help us with insomnia are St. John's wort, passiflora, chamomile, cava cava,&nbsp;lemon balm, and as a harmless supplement melatonin&nbsp;can be taken in the evening, but it is good to discuss the dose with the attending physician to avoid suppressing the natural production of melatonin in the body.

Q&amp;A

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What are the symptoms of anxiety?

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The symptoms of anxiety are many and varied. They can affect both the psyche and the emotional state, as well as have physical manifestations such as: palpitations, upset stomach, feeling of needles on the skin, dizziness, nausea, sleep problems, restlessness, rapid breathing, libido disorders.

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Psychological symptoms include: nervousness, feeling that something very bad is about to happen, anxious thoughts about the future, depression, fear of losing touch with reality, depersonalization (feeling that you are separated from your body or mind), fear of anxiety itself.

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How to recognize panic attacks?

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Panic attacks usually occur for no specific reason, as opposed to anxiety, which is a response to stress or a perceived threat. The symptoms of a panic attack are extremely intense, often involving feelings of "unreality" and detachment. Panic attacks appear suddenly, while the symptoms of anxiety gradually become more intense in minutes, hours or days. Panic attacks usually subside after a few minutes, while anxiety symptoms may predominate for long periods of time.

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What gland is responsible for insomnia?

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The gland responsible for sleep and wakefulness through the secretion of melatonin is the pineal gland. It is located in the brain. Another gland whose dysfunction can lead to insomnia is the thyroid gland.

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Q&amp;A_2_8

<a href="/p/kak_da_sie_spravim_s_biezsniieto_4a5e9367_3f8a_4aa7_bcf3_ecedac42f10c" target="_blank" rel="noreferrer">How to deal with insomnia</a>

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<a href="/p/kakvo_triabva_da_znaiem_za_trievozhnostta_1b955486_f16b_471b_96e2_adade0edbafe" target="_blank" rel="noreferrer">What we need to know about anxiety</a>

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<a href="/p/kak_da_pomoghniem_na_dietieto_si_s_trievozhnostta_a691104d_9072_4562_bb4f_6588e1ad3dfe" target="_blank" rel="noreferrer">How to help your child with anxiety</a>

Q&amp;A_2_11

<a href="/p/panichiesko_razstroistvo_i_kak_da_ovladieiem_panik_atakitie_57735649_fedd_437a_b9e0_14cfed86da88" target="_blank" rel="noreferrer">Panic disorder and how to master panic attacks</a>

Anxiety and insomnia - what does nature offer

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 Anxiety and insomnia - what does nature offer

Rositsa Tashkova-Kacharova

Author: Silvia Marinova, PhD student in the Genomic Stability Laboratory at BAS

After about 2.5 million years of evolution of the human race, our species has gone from hunter-gatherer, leading an active lifestyle to providing food and survival, into a beneding office worker or city worker, spending most of the time sitting in warm rooms in front of a computer or TV.

This shift towards a sedentary lifestyle in the last 200 years after the industrial revolution is happening incomparably quickly with the previous tens of thousands of years in which our ancestors lived in search of food. Undoubtedly, this brings with it some consequences for our mental and physical health, and in this article we will focus on a specific aspect of the latter, namely the so-called "sitting disease".

"Sitting-disease"---what-is-this

"Sitting disease" - what is this

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"Sitting disease" is a concept that has become a <a href="https://www.bioseek.eu/en/eng/research/pubmed/Sitting_time_and_all_cause_mortality_risk_in_222_497_Australian_adults_22450936" target="_blank" rel="noopener"></a> bye-by-name for the harm to our health from excessive time spent sitting. Studies in the field show that there is a link between sitting and overall mortality [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Sitting_time_and_all_cause_mortality_risk_in_222_497_Australian_adults_22450936" target="_blank" rel="noopener">ref.1</a>], which is quite worrying, given that the daily life of many of us requires this position.

8-harms-excessive-sitting-does-to-your-body

8 harms excessive sitting does to your body

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The World Health Organization (WHO) recommends that every healthy adult should have at least 150 minutes of physical activity&nbsp;per week on average [<a href="https://www.who.int/dietphysicalactivity/factsheet_adults/en/" target="_blank" rel="noopener">ref.2</a>]. Most people perceive this straight-line and the generally accepted view is that going to the gym 2-3 times a week or running in the park before work is a good salvation from the harm of sitting for 8 hours a day at work or on the couch. The uncomfortable truth, however, is another, and it is that general physical activity cannot fully compensate for the harm of spending a long time in a sitting position. And these damages are not an understatement. Here are some of them:

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<ul>
<li style="font-weight: 400;">Musculoskeletal changes - almost everyone who works in an office complains of pain in <a href="../../eng/p/za_bolkitie_v_krsta_roliata_na_muskulitie_i_liechieniieto_657b6259_7df2_433b_a68e_10a47e8160ab" target="_blank" rel="noopener"></a> the shoulders and neck or in the lower back at least occasionally, and this is among the most obvious consequences of spending too much time sitting. It leads to the weakening of certain muscle groups and is a prerequisite for the appearance of functional changes as well as pain. In order to prevent that you need to strengthen your muscles systematically and balancedly through special exercises, as well as try to sit as properly as possible. We will talk about proper sitting position later in the article.</li>
</ul>

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<ul>
<li style="font-weight: 400;">Increased risk of type 2 diabetes - an extensive review from 2012 shows that a sedentary lifestyle increases the risk of diabetes by 112% [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Sedentary_time_in_adults_and_the_association_with_diabetes_cardiovascular_disease_and_death_systematic_review_and_meta_analysis_22890825" target="_blank" rel="noopener">ref.3</a>]. Another study [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Breaking_up_prolonged_sitting_reduces_postprandial_glucose_and_insulin_responses_22374636" target="_blank" rel="noopener">ref.4</a>]&nbsp;showed that interrupting sedation with short to medium-intensity walks reduced insulin levels after eating and improved blood sugar metabolism.</li>
<li style="font-weight: 400;">Increased risk of gaining weight - on the one hand, prolonged sitting often means that you do not burn enough energy and therefore it is likely that you will start gaining weight. On the other hand, it is also associated with a slowdown in metabolism and the way you process accepted carbohydrates and fats, making it difficult for the body.</li>
<li style="font-weight: 400;">An increased risk of cardiovascular disease - the same study mentioned above in relation to diabetes, points to another frightening statistical result - a 147% increased risk of cardiovasculardisease and a 90% increased risk of fatal outcome due to cardiovascular disease.</li>
<li style="font-weight: 400;">Varicose veins&nbsp;- sitting disrupts blood circulation and increases the flow to the legs. Sitting makes it difficult for your veins, <a href="../../eng/p/krvonosna_sistiema_razshirieni_vieni_i_uprazhnieniia_za_profilaktika_5c96eb74_033d_416c_9aa2_7ca7b3558fb2" target="_blank" rel="noopener"></a>as it becomes more difficult to pump blood back to the heart. This can lead to swelling and pain in the legs, as well as varicose veins. Crossing the legs further impairs blood flow.</li>
</ul>

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Read more in the article <a href="../../eng/p/krvonosna_sistiema_razshirieni_vieni_i_uprazhnieniia_za_profilaktika_5c96eb74_033d_416c_9aa2_7ca7b3558fb2" target="_blank" rel="noopener">Circulatory system, varicose veins and prevention exercises</a>

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<ul>
<li style="font-weight: 400;">Indigestion - sedation can affect our digestive system in several ways. First, by disrupting blood circulation. In addition, posture, especially if you are hunched over, leads to compression of your internal organs. One consequence of this is the disruption of normal peristaltic bowel movements. Compression of the stomach after eating can also cause <a href="../../eng/p/losho_khranosmilanie_dispiepsiia_prichini_simptomi_i_liechieniie_295123d1_141a_4a34_b5b4_38236707b61c" target="_blank" rel="noopener">reflux</a> of stomach acids, which means that they enter the esophagus, causing damage to its lining. Another problem caused by constant sitting is hemorrhoids.<a href="../../eng/p/kakvo_sa_khiemoroiditie_i_kogha_da_izvikamie_liekar_3d7d369e_8379_45e7_a3cb_efe766bb0f74" target="_blank" rel="noopener"></a></li>
</ul>

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Read more in the articles <a href="../../eng/p/kakvo_sa_khiemoroiditie_i_kogha_da_izvikamie_liekar_3d7d369e_8379_45e7_a3cb_efe766bb0f74" target="_blank" rel="noopener">What are hemorrhoids and when to call a doctor</a> and <a href="../../eng/p/profilaktika_klasichiesko_i_bilkovo_liechieniie_na_khiemoroidi_9e58f268_e51f_460a_8c66_6158a6575aac" target="_blank" rel="noopener">Prevention, classic and herbal treatment of hemorrhoids</a>

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<ul>
<li style="font-weight: 400;">An increased <a href="../../eng/p/kakvo_triabva_da_znaiem_za_trievozhnostta_1b955486_f16b_471b_96e2_adade0edbafe" target="_blank" rel="noopener"></a> risk of depression and anxiety - in addition to your physical health, a sedentary lifestyle is also associated with your mental health. Research&nbsp;in the field found an actually increased risk of depressive symptoms in people spending most of their time in a physically inactive state. [<a href="https://www.bioseek.eu/research/pubmed/Sitting_time_physical_activity_and_depressive_symptoms_in_mid_aged_women_23953353" target="_blank" rel="noopener">ref.5</a>]</li>
</ul>

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Read more in the articles <a href="../../eng/p/kakvo_triabva_da_znaiem_za_trievozhnostta_1b955486_f16b_471b_96e2_adade0edbafe" target="_blank" rel="noopener">What you need to know about anxiety</a> and <a href="../../eng/p/panichiesko_razstroistvo_i_kak_da_ovladieiem_panik_atakitie_57735649_fedd_437a_b9e0_14cfed86da88" target="_blank" rel="noopener">Panic disorder and how to master panic attacks</a>

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<ul>
<li style="font-weight: 400;">Increased risk of cancer - some <a href="../../eng/c/cancer" target="_blank" rel="noopener">cancers</a> (such as colon and lung cancer) are positively associated with prolonged stay in a sitting position and generally with low physical activity.</li>
</ul>

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The list presented is far from exhaustive - but it gives an overview of how many organs and systems in your body are affected by seemingly harmless sitting and lack of sufficient physical activity. That is why it is necessary to minimize the time we spend sitting and make an effort to build the right habits related to our posture.

What-is-the-correct-position-of-the-body-while-sitting

What is the correct position of the body while sitting

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As already mentioned, excessive time in this position is harmful to our musculoskeletal system <a href="../../eng/p/grbnachni_izkriviavaniia_pri_dietsa_i_vzrastni_kakvo_da_pravim_c0b6b901_32e3_4444_8cb1_27a480393aec" target="_blank" rel="noopener"></a> and we need to make efforts to sit properly. Simply put, the correct sitting should keep the natural spinal curvatures in their normal state, which means that we should not sit bending forward or stretching too far back. The weight must be evenly distributed over the buttocks. The knees are at the height of the thighs, and the feet are firmly on the ground. It is important to avoid crossing the legs.

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What-is-the-correct-position-of-the-body-while-sitting_2_2

Read more in the articles <a href="../../eng/p/za_bolkitie_v_krsta_roliata_na_muskulitie_i_liechieniieto_657b6259_7df2_433b_a68e_10a47e8160ab" target="_blank" rel="noopener">Back pain, the role of muscles and treatment</a> and&nbsp;<a href="../../eng/p/grbnachni_izkriviavaniia_pri_dietsa_i_vzrastni_kakvo_da_pravim_c0b6b901_32e3_4444_8cb1_27a480393aec" target="_blank" rel="noopener">Spinal distortions in children and adults - what to do</a>

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Furthermore, it is desirable to change the position in which we sit regularly even for a while and not to relax completely in the chair. It is recommended that every half an hour we should get up for a short movement and use every opportunity to do so. For this purpose, various browser plug-ins or mobile applications have been developed to remind us to move at certain intervals. We can also choose an ergonomic office chair, as well as a desk, the height of which is adjustable and allows us to work in an upright position from time to time.

Excessive sitting is bad for your health - learn why

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 Excessive sitting is bad for your health - learn why

Силвия Маринова

Panic disorder is characterized by the appearance of sudden and repeated panic attacks. They can be defined as intense bouts of fear and anxiety, accompanied by emotional and physical symptoms. They are characterized by palpitations, difficulty breathing, dizziness, tremors, sweating and loss of control.

Panic attacks are sometimes caused by other psychiatric diseases - but what distinguishes those associated with panic disorder is precisely their sudden appearance as a"thunderbolt". Often there is no specific reason to give rise to them and they come unexpectedly. They need to be accompanied by at least a month of intense anxiety about their recurrence in order to be diagnosed with panic disorder [<a href="https://www.ncbi.nlm.nih.gov/books/NBK430973/" target="_blank" rel="noopener">ref.1</a>]. Behavioral changes in individuals who suffer from panick attacks are also common, such as avoiding certain situations for fear of a panic attack recurring.

Panic disorder should not be overlooked. It can significantly reduce the quality of life and, moreover, it is believed that sufferers are prone to depression, alcoholism and substance abuse. For these reasons, it is necessary to take adequate measures and consult a specialist if you have frequent panic attacks.

Who-is-prone-to-panic-disorder

Who is prone to panic disorder

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Panic disorder is a relatively common psychiatric disorder, ranked only after generalized anxiety disorder and post-traumatic stress. It has been found that women are twice as likely [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Panic_disorder_panic_attacks_and_panic_attack_symptoms_across_race_ethnic_groups_results_of_the_collaborative_psychiatric_epidemiology_studies_19691544" target="_blank" rel="noopener">ref.2</a>] to develop the disease as men. In addition, the frequency of occurrence varies between different races and ethnicities. For example, European Americans are more prone to it than Americans with Asian or African roots, as well as Latinos.

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Usually panic disorder starts&nbsp;in the early years of adulthood or during puberty, but rarely in children under 14 years of age and in adults over 64 years of age. [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Twelve_month_and_lifetime_prevalence_and_lifetime_morbid_risk_of_anxiety_and_mood_disorders_in_the_United_States_22865617" target="_blank" rel="noopener">ref.3</a>]

What-is-the-pathophysiology-of-panic-disorder

What is the pathophysiology of panic disorder

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<a href="https://www.bioseek.eu/en/eng/research/search?q=10.1176%2Fappi.ajp.157.4.493&amp;p=1&amp;st=1&amp;tp=9" target="_blank" rel="noopener"></a>The physiological manifestations of panic disorder can be explained by the influence of many signaling molecules (neurotransmitters) in the central nervous system.

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Imaging has revealed in which regions of the brain there is increased activity of receptors and the flow of neurotransmitters. A part of the brain called the amygdala [<a href="https://www.bioseek.eu/en/eng/research/search?q=10.1176%2Fappi.ajp.157.4.493&amp;p=1&amp;st=1&amp;tp=9" target="_blank" rel="noopener">ref.4</a>] has been suggested for the main affected area.

What-is-the-pathophysiology-of-panic-disorder_1_2

The origin of panic disorder is associated with both hereditary factors and stressful experiences in early childhood.

What-is-the-pathophysiology-of-panic-disorder_1_3

Panic-disorder-and-panic-attacks---how-to-recognize-them

Panic disorder and panic attacks - how to recognize them

Panic-disorder-and-panic-attacks---how-to-recognize-them_2_0

As we explained above, panic attacks are not a disease, but a symptom of one, such as panic disorder.

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In order to diagnose panic disorder [<a href="https://www.anxiety.org/panic-disorder-panic-attacks" target="_blank" rel="noopener">ref.5</a>], the following symptoms must be present:

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<ul>
<li>Repeated unexpected panic attacks - panic attacks represent sudden and unexpected attacks of fear and intense discomfort. Usually last only a few minutes, and during them there should be at least 4 of the following symptoms:</li>
</ul>

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<ul>
<li style="font-weight: 400;">Palpitations or rapid heartbeat</li>
<li style="font-weight: 400;">Sweating</li>
<li style="font-weight: 400;">Shaking</li>
<li style="font-weight: 400;">Breathlessness</li>
<li style="font-weight: 400;">Chest discomfort or pain</li>
<li style="font-weight: 400;">Nausea and abdominal pain</li>
<li style="font-weight: 400;">Loss of contact with reality</li>
<li style="font-weight: 400;">Fear of "going crazy" or dying</li>
<li style="font-weight: 400;">Hot and cold waves</li>
</ul>

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It is important to note that some people suffer from the so-called "limited symptom attacks". Characteristic of them, they experience less than four of the listed symptoms.

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Since the symptoms may resemble the clinical manifestation of other anxiety conditions, it is good to know that panic attacks are distinguished by the duration of their peak. They usually last less than 10 minutes and then begin to pass away easily. It is because of this intensity of sensations that they are often confused with emergencies such as heart attacks or respiratory problems and lead to visits to the emergency room.

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<ul>
<li>Fear that the panic attack will happen again - panic attacks are very unpleasant and sometimes frightening. Therefore, if you experience them, it is very likely that your anxiety about their recurrence will increase.</li>
<li>Change in behavior, such as avoiding places or situations.</li>
<li>Lack of another psychiatric disorder - if, for example, you have a social phobia (a type of anxiety disorder) and get a panic attack before giving a presentation to many people at a conference, then the panic attack in question is considered in the context of another disease.</li>
</ul>

How-to-deal-with-panic-attacks

How to deal with panic attacks

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1. Learning to recognize them - one of the most frightening things when you get a panic attack is that you don't know what's happening to your body. That is why it is important to deepen your knowledge of physiological manifestations, because sometimes it is enough to make you feel better.

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2. Accept your condition - if you do not accept it, then you enter into a vicious cycle of constant anxiety from one to the next panic attack, which only aggravates the situation. On the other hand, knowing and accepting that panic attacks are recurring, it is easier when this happens to remind yourself that it is a short-lived phenomenon and will pass soon. Here you can add the techniques of "awareness" of the present moment (known as mindfulness). This includes taking time to become aware of your feelings and perceptions of the present moment. Practicing such exercises daily can help you feel emotionally stable and thus accept your condition more easily.

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3. Breathe deeply - slow and deep uptake and release of air will help you better control symptoms and calm them down.

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4. Inhalation of lavender aroma - the scent of lavender is known to have a relaxing and soothing effect. You can drop a few drops of lavender essential oil between the thumb and forefinger and inhale it to help your body relax.

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5. Visualization of a favorite place or positive memory - redirecting thoughts from panic symptoms to something that awakens positive reactions in you can act very calming.

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If you think that you or someone close to you suffers from panic disorder, it is important to consult a specialist. There is nothing in the condition that should make you feel ashamed or worried. The most important thing is that you could alleviate the symptoms completely, as long as you have the right approach. And that's why you'd better get advise from a specialist.

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What is panic disorder and how to get over panic attacks

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 What is panic disorder and how to get over panic attacks

Anxiety disorders are among the most common mental health problems. These different forms affect about 20% of people in some part of their lives, but they often go unrecognised and therefore untreated.

This is mainly due to the fact that anxiety is a feeling we all experience in one situation or another. But for people who suffer from anxiety disorder, anxiety is intrusive and present constantly in their lives. They experience intense and irrational anxiety and fear for everyday situations and may often have episodes of so-called panic attacks.

Causes-for-anxiety

Causes for anxiety

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Anxiety disorder may stem from different places. Some predisposing factors are [<a href="https://adaa.org/understanding-anxiety/generalized-anxiety-disorder-gad" target="_blank" rel="noopener">ref.1</a>]:

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<ul>
<li>Stress caused by a health problem - the existence of a serious disease can cause severe stress about our treatment or our future;</li>
<li>Related diseases - conversely, in other cases, anxiety can be indicative of an existing disease. For example, conditions associated with anxiety are: disorders in thyroid function, irritable bowel syndrome, chronic pain, some respiratory and cardiovascular diseases, diabetes.</li>
<li>Addictive substances withdrawal - such as alcohol or even some medications;</li>
<li>Trauma - for example, stress caused by environmental factors can cause anxiety;</li>
<li>Genetic predisposition;</li>
<li>Stress - the accumulation of small stressful situations for a long time (for example, at work) or severe stress caused by a large event can lead to the appearance of an anxiety disorder.</li>
</ul>

How-to-know-if-I-suffer-from-anxiety---what-are-the-symptoms

How to know if I suffer from anxiety - what are the symptoms

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Symptoms of anxiety can be both psychological and physiological:

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