Panic attacks can be terrifying. The sudden onset of overwhelming fear, accompanied by intense physical symptoms, can make you feel like you’re losing control or even having a heart attack. While the experience of a panic attack can be frightening, understanding why they happen and how to manage them is the first step toward regaining control.
In this guide, we’ll explain what panic attacks are, the physical symptoms they cause, why they happen, and most importantly, what helps to stop them. Whether you’ve experienced a panic attack before or you’re looking for ways to manage them, this guide provides useful insights and strategies to regain your calm.
What Are Panic Attacks?
A panic attack is a sudden and intense episode of fear or discomfort that typically peaks within minutes. While panic attacks can occur without warning, they are often accompanied by physical symptoms that make the experience even more distressing. These symptoms can mimic serious health conditions, such as heart attacks, which can make the experience even more frightening.
During a panic attack, your body enters a fight-or-flight response, a natural reaction to perceived danger. However, in the case of a panic attack, this response occurs without any real threat. This intense fear and physical reaction can make it difficult to manage, but with proper techniques and support, panic attacks can be reduced and controlled.
Common Symptoms of Panic Attacks
Panic attacks come on suddenly, and their physical symptoms can be severe. Here are the most common symptoms you might experience during a panic attack:
Physical Symptoms
- Rapid heart rate (palpitations), or a feeling that your heart is racing or pounding
- Shortness of breath or a feeling of being unable to breathe deeply
- Chest pain or discomfort, which can mimic heart attack symptoms
- Trembling or shaking uncontrollably
- Sweating, especially in stressful situations
- Dizziness, lightheadedness, or a feeling of fainting
- Nausea or abdominal discomfort
- Chills or hot flashes
- Tingling or numbness, especially in the hands, feet, or face
Emotional & Mental Symptoms
- Overwhelming fear or a sense of impending doom
- Fear of dying or feeling like you’re “losing control”
- Detachment from reality or feeling disconnected from your surroundings
- Intense worry about having another panic attack
Panic attacks can feel like they last forever, but they typically peak within a few minutes and gradually subside. While the symptoms themselves are temporary, the fear of future panic attacks can sometimes cause anxiety that may persist even after the attack has ended.
Why Do Panic Attacks Happen?
Understanding the causes of panic attacks is key to managing them. There are several factors that may contribute to the development of panic attacks:
1. Genetic & Family History
- Panic disorder tends to run in families, so if you have a family member who has experienced panic attacks, you may be more likely to experience them as well.
2. Stressful Life Events
- Major life transitions, such as moving, starting a new job, or losing a loved one, can trigger panic attacks. Ongoing stress from work, school, or personal life can also increase the likelihood of experiencing panic attacks.
3. Physical Health Conditions
- Certain health conditions, such as thyroid problems, heart disease, or respiratory conditions, can increase the likelihood of experiencing panic attacks. It’s important to rule out underlying physical conditions that may be contributing to the symptoms.
4. Imbalance in Brain Chemistry
- Research suggests that imbalances in certain neurotransmitters (such as serotonin and GABA) in the brain may play a role in triggering panic attacks. These imbalances affect your body’s ability to regulate stress and anxiety.
5. Hyperactive Stress Response
- People who experience panic attacks often have an overactive fight-or-flight response. In these individuals, even minor stressors can trigger an exaggerated physical reaction, leading to panic attacks.
6. Avoidance Behavior
- After experiencing a panic attack, many people begin to avoid situations where they fear future attacks may occur. This avoidance behavior can create a cycle of anxiety, leading to more frequent attacks.
How to Stop a Panic Attack: Practical Coping Tools
While panic attacks can be overwhelming, there are several techniques that can help you manage and reduce the intensity of an attack. The goal is to calm your body’s stress response and regain control.
1. Deep Breathing
During a panic attack, your body’s stress response causes rapid, shallow breathing. By practicing deep breathing, you can slow your heart rate and regain a sense of calm. Focus on breathing in slowly through your nose for a count of four, holding the breath for a count of four, and exhaling slowly through your mouth for a count of four.
2. Grounding Techniques
Grounding techniques can help you stay connected to the present moment. Focus on your senses to distract your mind from the panic attack:
- 5-4-3-2-1 technique: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
- Clenching and relaxing your fists: Tighten your fists as hard as you can, hold for a few seconds, and then release. This can help distract your mind and release physical tension.
3. Progressive Muscle Relaxation (PMR)
PMR involves tensing and then relaxing different muscle groups in your body. This can help reduce physical tension and relax your nervous system. Start with your toes and work your way up to your head, tensing each muscle group for a few seconds before releasing.
4. Cognitive Behavioral Therapy (CBT)
CBT is one of the most effective treatments for panic attacks. It helps you identify irrational thoughts that trigger panic and replace them with more balanced, realistic thinking. Through CBT, you’ll learn to reframe negative thoughts and develop healthier coping strategies for managing stress.
5. Exposure Therapy
Exposure therapy is a type of CBT where you gradually face the situations that trigger panic attacks in a controlled environment. By confronting your fears in small, manageable steps, you can reduce the fear response over time and gain confidence in handling anxiety-provoking situations.
6. Medication
For some people, medication can be helpful in managing panic attacks. Selective serotonin reuptake inhibitors (SSRIs) or benzodiazepines may be prescribed to reduce the frequency and intensity of attacks. Medication is often used in combination with therapy for the best results.
When to Seek Help for Panic Attacks
If you’re experiencing panic attacks regularly, it’s important to seek professional help. Therapy, especially Cognitive Behavioral Therapy (CBT), has been shown to be highly effective in treating panic disorder. You may want to seek help if:
- Panic attacks are interfering with daily activities (e.g., work, relationships, social situations)
- You’re avoiding places or situations due to fear of having a panic attack
- You’re experiencing physical symptoms (e.g., dizziness, rapid heartbeat) regularly
- You feel helpless or out of control during panic attacks
Therapy can help you understand your triggers, manage symptoms, and reduce the impact of panic attacks on your life.
How to Get Started with Therapy for Panic Attacks
If you’re ready to take control of your panic attacks, therapy can help. Here’s what you can expect:
What the First Session Looks Like
- We’ll discuss your panic attack symptoms, triggers, and patterns.
- Together, we’ll develop a personalized treatment plan to manage your anxiety and panic attacks.
- You’ll leave the first session with immediate tools like breathing exercises and grounding techniques to start using during panic attacks.
How to Book a Session
Booking a session is easy! You can schedule directly online or contact us for more information. We’re here to help you understand your panic attacks and develop practical coping strategies to regain control.
Ready to Take Control of Your Panic Attacks?
You don’t have to face panic attacks alone. With the right treatment and coping strategies, you can regain control over your anxiety and reduce the frequency and intensity of attacks.
Feel more calm and in control during stressful situations.
Learn relaxation techniques and CBT tools to manage your anxiety.
Start your journey to freedom from panic attacks today.
Book a session today and take your first step toward managing panic attacks.
