Panic attacks are sudden, intense surges of fear or discomfort that can feel overwhelming and disabling. Often unexpected, they can leave you feeling out of control, scared, and physically uncomfortable. Understanding what a panic attack is, recognizing its symptoms and causes, and learning effective coping techniques can help in managing these experiences both immediately and in the long term.
What is a Panic Attack?
A panic attack is an intense episode of sudden fear or anxiety that triggers severe physical reactions, even when there’s no real danger or apparent cause. If you experience panic attacks, you’ll know that it feels as though you’re losing control, having a heart attack, or even dying.
While the attacks themselves are not life-threatening, they can significantly impact your quality of life, especially if they occur frequently. Panic attacks may happen as part of a panic disorder, where you experience these attacks regularly, or they may occur as isolated incidents. In this piece, we’ll focus on understanding and managing panic attacks
What Does a Panic Attack Look Like?
From the outside, a person having a panic attack might seem visibly distressed, often struggling to catch their breath or fidgeting uncomfortably. They might display signs like sweating, shaking, or clutching their chest. However, panic attacks aren’t always outwardly noticeable—someone may appear outwardly calm but experience intense fear and physical symptoms internally. For this reason, it’s important not to assume someone isn’t in distress simply because they seem composed; panic attacks can present in diverse ways.
Causes of Panic Attacks
There’s no single cause of panic attacks, but several factors can increase the likelihood of experiencing them:
- Genetic Predisposition: A family history of anxiety or panic disorders can make an individual more prone to panic attacks.
- Stress and Trauma: High stress levels, traumatic experiences, or major life changes, like losing a loved one or starting a new job, can act as triggers.
- Chemical Imbalances: Certain neurotransmitters and hormonal imbalances in the brain are linked to anxiety, which may contribute to panic attacks. A study has linked having too much Oxerin or too little GABA in brain to a higher likelihood of developing panic disorder.
- Physical Health Factors: Conditions such as thyroid problems, heart disease, and certain medications or stimulants (like caffeine) can heighten anxiety and increase the likelihood of a panic attack.
- Lifestyle Factors: Substance use, lack of sleep, and poor nutrition can also exacerbate anxiety, potentially leading to panic attacks.
Identifying one’s personal triggers and stressors can help in managing and preventing future episodes.
Symptoms of a Panic Attack
Panic attacks manifest differently across individuals, but common symptoms include:
- Physical Symptoms:
- Rapid or pounding heartbeat
- Chest pain or discomfort
- Shortness of breath or a feeling of being smothered
- Dizziness, lightheadedness, or fainting
- Sweating, chills, or hot flashes
- Trembling or shaking
- Nausea or stomach discomfort
- Numbness or tingling sensations, often in the hands and feet
- Emotional Symptoms:
- Overwhelming fear, often of dying or losing control
- Detachment from reality, feeling as if one is outside their body (known as derealization or depersonalization)
- An intense urge to escape the situation or the feeling of impending doom
The sudden onset of these symptoms can make panic attacks feel frightening and unpredictable.
How to Cope with Panic Attacks
Panic attacks can feel consuming, but there are strategies to manage and cope with them, both for immediate relief during an attack and for long-term management to reduce their frequency and severity.
Immediate Relief Activities
When a panic attack strikes, grounding and calming strategies can help bring the person back to the present moment and reduce the intensity of the symptoms.
- Deep Breathing Exercises:
- Breathe in slowly through the nose for a count of four, hold for a count of 2, and exhale through the mouth for a count of 5.
- Repeat this pattern, focusing on each breath, until the heart rate slows and the feeling of panic begins to subside. Deep breathing signals the body to relax, countering the body’s natural “fight-or-flight” response.
- The 5-4-3-2-1 Grounding Technique:
- Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This grounding exercise shifts focus away from the panic and reconnects you with your surroundings, bringing awareness back to the present moment.
- Progressive Muscle Relaxation:
- Tighten and then slowly release each muscle group in the body, starting from your toes and moving upward. Focus on releasing tension with each breath, which can help reduce overall stress and anxiety.
- Positive Affirmations and Reassurance:
- Repeating affirmations such as “This is temporary” or “I am safe” can remind you that the attack will pass. Affirmations help replace fearful thoughts with comforting and empowering ones.
- Splash Cold Water on Your Face:
- Splashing cold water on your face can help distract you from the sense of panic by urging you to focus on the ‘cold’ sensation on your face. This can help you stay focused and present in the moment, which can help reduce your heart rate and alleviate panic symptoms temporarily. This simple act can create a calming effect and disrupt the escalation of fear.
Long-Term Relief Activities
For those who experience recurrent panic attacks, incorporating long-term strategies can significantly reduce their frequency and intensity. Here are some effective ways to manage and prevent panic attacks over time:
- Mindfulness Meditation:
- Practicing mindfulness helps individuals become more aware of their thoughts and emotions without judgment. By accepting and observing these feelings rather than fighting them, mindfulness can reduce anxiety and help build tolerance for discomfort, which can lessen the frequency of panic attacks.
- You can try writing down where all do you feel the sense of panic in your body, what thoughts are occurring in response, what does it urge you to do and more. The panic will soon lose its grip on you, if you don’t react but just observe. This is of course, easier said than done– so try doing this in a safe place first.
- Regular Physical Exercise:
- Physical exercise is a natural way to manage stress and anxiety, as it releases endorphins—chemicals that improve mood and relieve tension. Activities like yoga, running, or dancing can help improve both physical and mental well-being, reducing the likelihood of experiencing panic attacks.
- Breathing Exercises Practice:
- Practicing breathing exercises regularly can condition the body’s relaxation response, making it easier to deploy during moments of panic. Diaphragmatic breathing (deep breathing that involves the diaphragm) can also increase lung capacity and control over breathing, which is especially helpful during an attack.
- Lifestyle Adjustments:
- Avoiding stimulants like caffeine, alcohol, and nicotine can prevent anxiety from intensifying. Establishing a routine that includes regular sleep, balanced nutrition, and stress-reducing activities can contribute to overall mental health, reducing the chances of a panic attack.
- Journaling and Reflective Practices:
- Journaling is a useful way to process thoughts and identify triggers. By reflecting on patterns that lead to panic, individuals can prepare to handle similar situations more effectively. Writing down coping strategies or reassuring notes to yourself can also help you feel more empowered when facing an attack.
How Can Counseling Help?
Counseling plays a crucial role in helping individuals manage panic attacks, with research showing that psychotherapy can be highly effective in treating and coping with them. A trained counselor can provide support, guidance, and practical tools tailored to each person’s unique experience. Here are some of the ways counseling can help with panic attacks:
- Identifying Triggers and Patterns:
- A counselor can assist in identifying the underlying triggers that may lead to panic attacks. By exploring past experiences, emotional responses, and recurring patterns, counseling can help uncover stressors or unresolved issues that may contribute to these episodes.
- Building Coping Strategies:
- Through counseling, individuals learn personalized coping strategies that can be used both during and outside of panic attacks. Techniques like grounding exercises, breathing exercises, and visualization can be practiced under guidance and refined for greater effectiveness.
- Addressing Negative Thought Patterns:
- Panic attacks are often driven by catastrophic thinking, where small concerns spiral into overwhelming fears. A counselor can help individuals understand and reshape their responses to anxious thoughts.
- Improving Self-Awareness and Emotional Regulation:
- Counseling helps individuals become more aware of their physical and emotional responses, making it easier to notice the early signs of a panic attack. By understanding the emotions involved, they can practice emotional regulation techniques to reduce the intensity of panic over time.
- Developing Long-Term Resilience:
- Counseling not only provides tools for immediate relief but also focuses on long-term resilience. By fostering self-compassion, enhancing self-esteem, and addressing the root causes of anxiety, individuals can become more confident in managing their symptoms and leading fulfilling lives.
- Providing a Safe, Non-Judgmental Space:
- The experience of panic attacks can feel isolating and overwhelming, and many individuals hesitate to discuss it with friends or family out of fear of being misunderstood. A counselor offers a safe, confidential space to explore these experiences openly, helping individuals process their fears and frustrations without judgment.
If you’re looking for counselling or psychotherapy, please book a session online using our calendar.
