Contents
Introduction – Panic Attacks – Symptoms, Causes, and Treatment
The sudden shortness of breath, overwhelming feelings of anxiety and fear, and tightness in your chest – unfortunately, many of us know the feeling all too well.
Panic attacks are a common experience, but they can be frightening to those who go through it for the first time. But whether it’s a frequent occurrence in your life or you’ve only just experienced it for the first time, chances are you don’t want to go through it again.
By learning the causes, symptoms, and treatments for panic attacks, you can be better equipped to both prevent them and handle them when they do come.
What are Panic Attacks?
Panic attacks occur when the body goes into “fight or flight” mode. It’s an exaggerated response to fear or overwhelming anxiety. This sudden feeling and onset of symptoms trigger further fear of the feeling itself, exacerbating the symptoms and fear of future attacks.
You don’t need to be chased by a bear or put in a life-threatening situation to trigger a panic attack. Often, there’s no real danger. Emotional, physical, or mental stress and specific social situations or environments can all cause panic attacks.
Whatever the cause may be, it triggers the body to respond the same as it would to a life-threatening, fearful situation, leading to many of the same symptoms.
Symptoms of a Panic Attack
Sometimes, being able to identify a panic attack helps you to better prepare for what’s coming. It may even help you calm yourself before the symptoms worsen.
Below is a list of symptoms of a panic attack. You may not experience all of these symptoms, and you may have different experiences each time. Try not to worry, as panic attacks aren’t dangerous, and none of these symptoms will cause you physical harm.
- Shortness of breath
- Rapid heartbeat
- Shaking
- Sweating
- Tightness or pain in the chest
- Dizziness
- Dry mouth
- Overwhelming feeling of fear
- Anxiety
- Tingling hands
- Nausea
- Feelings of being dissociated from your body, mind, or environment
A panic attack usually lasts anywhere between five minutes to half an hour. However, depending on the severity of the symptoms, it can leave you feeling physically and emotionally drained for hours after.
If you experience panic attacks frequently and without any known cause or reason, please speak with your primary physician, as many of these symptoms are similar to those of heart disease and other illnesses.
What Causes a Panic Attack?
Once a panic attack starts, it’s difficult to stop it in its tracks. However, knowing the causes and triggers of your panic attack can help you better prepare and even prevent them in some cases.
It’s important to remember that panic attacks (and their triggers) should never prevent you from living your life. If you find yourself avoiding certain situations or anticipating them in fear, please reach out to a professional who can help you. This isn’t a beneficial way of dealing with panic; rather, it’s a way of validating (and therefore worsening) your irrational fears.
Chronic Stress
Life can sometimes feel overwhelming, with never-ending to-do lists, financial worries, relationship problems, and whatever else you may be going through. All these stressors can accumulate over time and lead to anxiety, which can progress into a state of panic.
Family History of Anxiety Disorders
Although studies are preliminary, findings suggest that genetics play a role in the development of anxiety and panic disorders. The significance of family history is likely both genetic and environmental. If you grow up in a high-anxiety environment and have anxious parents, you’re likely to learn those behaviors and reactions.
Childhood trauma, such as neglect and abuse, and experiencing stressful situations in early years of development also increase the risk of developing panic disorders later on in life.
Acute Stress
Acute stress is one of the most well-known causes of panic attacks. Sudden changes in environment or situation, ranging from entering a crowded room to losing a loved one, can trigger a panic attack. Traumatic events can also lead to the onset of panic attacks.
Treatments for Panic Attacks
Panic attacks can be treated both with therapy and medication (depending on their frequency and severity). There are also many simple at-home techniques that you can learn to help calm yourself down and avoid a panic attack.
Cognitive Behavioral Therapy (CBT)
CBT (Cognitive Behavioral Therapy) is a well-established and effective method of therapy for numerous disorders. It is a therapy that focuses on unlearning old, maladaptive behaviors and thoughts and learning new behaviors and thoughts that benefit the patient.
For the treatment of panic attacks and panic disorder, the goal of CBT is often to help the patient realize that panic attack symptoms are not as frightening or dangerous as they may feel. If you know the cause of your panic attacks, CBT can also help to face these fears. For example, you may try a safe, gradual exposure to a specific triggering environment or situation.
Medication
Medication is available for the treatment of severe panic attacks. Speak to your physician about your symptoms, and they can present you with the best options based on your situation.
The most commonly prescribed medications for panic disorders are antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), and anti-anxiety medications.
Cut Down on Caffeine and Sugar
Caffeine can sometimes trigger or worsen panic attacks. It is a stimulant that causes many of the same frightening and all-too-familiar symptoms, such as increased heart rate, jitteriness, and sweating.
Similarly, sugary foods can also create that “hyper” feeling and are often accompanied by a sugar crash soon after. Try to cut down on sugar and eat healthier whole foods instead.
Panic attacks are often exacerbated by the fear of the symptoms themselves, so substances like caffeine and other stimulants can worsen that feeling.
Learn to Manage Stress
It sounds obvious, but many panic attacks are caused by overwhelming anxiety and/or stress. Of course, sometimes we can’t help the feeling, and sometimes, unavoidable triggers and situations may provoke a panic attack. Still, learning to manage stress can help you calm yourself down.
Practice breathing techniques, meditate, journal, or treat yourself to a self-care day once in a while. Take care of your physical health – such as exercising regularly, getting enough sleep, and eating well. All these things help you feel better mentally, helping to reduce stress.
Finally, when you do feel a panic attack coming, remember that the symptoms are not life-threatening and that you will be okay. Try to slow down your breathing and focus on something else, such as spotting a specific color in public or counting down from 10.
Running away from your triggers will only validate your fears, so it’s better to face them and show yourself that you can do it! Each time, it will get easier.
Featured Image Credit: Photo by Karolina Grabowska
References
1. www.nhs.uk/mental-health/conditions/panic-disorder/
2. www.betterhealth.vic.gov.au/health/conditionsandtreatments/panic-attack
3. my.clevelandclinic.org/health/diseases/4451-panic-disorder#symptoms-and-causes
4. Christian Otte (2011) Cognitive behavioral therapy in anxiety disorders: current state of the evidence, Dialogues in Clinical Neuroscience, 13:4, 413-421 https://doi.org/10.31887/DCNS.2011.13.4/cotte
6. Andrew W. Goddard (2017) The neurobiology of panic: a chronic stress disorder, Chronic Stress, 1, https://doi.org/10.1177/2470547017736038
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