Panic Attacks: Understanding and Overcoming the Overwhelming

By Health First Assist Last updated May 2, 2024

Panic attacks can strike without warning, unleashing a torrent of intense physical and emotional symptoms that can leave you feeling overwhelmed, frightened, and out of control. If you’ve ever experienced the racing heartbeat, shortness of breath, trembling, and sense of impending doom that characterize a panic attack, you know just how distressing and debilitating these episodes can be.

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While panic attacks are extremely unpleasant, they are not permanently harmful in and of themselves. However, they can significantly disrupt your life and well-being if left unmanaged. The good news is that with the right tools and support, this condition can be treated effectively. In this comprehensive guide, we’ll explore what panic attacks are, their potential causes, and strategies for prevention and coping when an attack strikes.

What is a Panic Attack?

A panic attack is an abrupt surge of intense fear or discomfort with symptoms reaching their peak within a brief period of minutes. These episodes are accompanied by a range of physical and psychological symptoms, including:

Pounding or racing heart
Shortness of breath or a choking sensation
Chest pain or discomfort
Trembling or shaking
Sweating
Feeling dizzy, lightheaded, or faint
Numbness or tingling sensations
Chills or hot flashes
Nausea or abdominal distress
Feelings of unreality or detachment
Fear of losing control or “going crazy”
Fear of dying

A panic attack essentially tricks your body into thinking there’s an imminent threat, triggering the fight-or-flight response. Even though there’s no real danger, your brain and body react as if there is.

– Dr. Debra Kissen, CEO of Light on Anxiety Treatment Center.

Causes and Risk Factors of Panic Attacks

While the condition can occur in anyone, certain factors may increase your risk or make attacks more likely:

Genetics: Having a close family member with panic disorder or another anxiety disorder
Stress: Experiencing major life stressors or ongoing high stress levels
Medical Conditions: Conditions like thyroid problems, low blood sugar, or heart arrhythmias
Substance Abuse: Use of caffeine, medications, or recreational drugs
Trauma or Abuse: A history of trauma, abuse, or other difficult life events

Many experts also believe that this intense fear may stem from distorted breathing patterns or a disruption in the body’s natural balance of oxygen and carbon dioxide levels.

The way we breathe impacts our physiology in profound ways. Rapid, shallow breathing during panic can further intensify symptoms through changes in blood pH and oxygen levels.

– Dr. Debra Kissen

Types of Panic Attacks

Not all panic attacks are the same. They can be categorized into three main types:

Unexpected Panic Attacks
These occur spontaneously and without any apparent trigger. The attack can come out of nowhere.
Situationally Bound Panic Attacks
These episodes are cued by or expected in certain situations, such as being in a crowded place, giving a speech, or riding an elevator. Individuals may begin avoiding these situations.
Situationally Predisposed Panic Attacks
In these cases, there is a greater tendency for panic attacks to occur in certain situations, but they are still unexpected and not necessarily tied to any specific trigger.

Understanding the patterns of your panic attacks can help guide your prevention and management strategies.

Panic Disorder and Its Impact

For some people, panic attacks may occur as isolated incidents, while for others they develop into a condition known as panic disorder. This is diagnosed when someone experiences:

Recurrent, unexpected intense fear
At least one attack is followed by one month or more of persistent worry about having another attack or about the consequences of the attack
Having a significant change in behavior related to the panic episodes was listed as one factor.

Panic disorder takes an immense toll, both emotionally and practically. The constant fear of having another attack and subsequent avoidance of certain situations can be extremely limiting.

– Dr. Debra Kissen

Indeed, panic disorder disrupts all aspects of daily functioning and is linked to:

Problems at work or school
Difficulties in relationships and social life
Financial stresses from missing work
Increased risk of other conditions like depression or substance abuse
Overall diminished quality of life

Getting panic attacks under control is crucial for preventing this disabling cycle and allowing you to fully engage in activities without fear.

Strategies for Managing Panic Attacks

While panic attacks can be alarming in the moment, there are techniques you can learn to prevent them from escalating and regain your sense of control.

Practice Deep Breathing
Slow, deep belly breaths counter the hyperventilation that accompanies panic attacks and restore proper oxygen/carbon dioxide balance.
Use Relaxation Techniques
Practices like progressive muscle relaxation, mindfulness meditation, and calming self-talk can activate the body’s relaxation response.
Challenge Anxious Thoughts
Notice and reframe distorted thoughts like catastrophizing or fortune-telling that may be fueling your panic.
Get Physical
Go for a walk, do jumping jacks, or try other physical activities to release pent-up anxiety and adrenaline.
Find a Focus Object
Fix your eyes on something nearby and focus all your senses on it to ground yourself in the present moment.
Remind Yourself: This is Temporary
Understand that as frightening as panic attacks feel, they always subside eventually and are not permanently harmful.

Above all, don’t fight the feelings or try to make them go away. That often backfires. Instead, use your tools to ride it out, go with it, and let it pass without struggle.

– Dr. Debra Kissen

Seeking Professional Treatment

For persistent or severe panic attacks and panic disorder, seeking professional treatment is essential. Effective therapy approaches include:

Cognitive Behavioural Therapy (CBT): Learning to identify and change unhelpful thought patterns
Exposure Therapy: Gradually facing feared situations or bodily sensations in a safe environment
Medication: Anti-anxiety or antidepressant medications may be prescribed in some cases

The right therapist can equip you with invaluable skills for understanding, managing, and overcoming panic attacks. With hard work and commitment, you can absolutely get relief.

– Dr. Ivy Blackwell, the psychologist.

Building a Support System

In addition to professional treatment, cultivating a strong support network is key for managing panic attacks and panic disorder.

Having understanding loved ones to lean on makes a world of difference. They remind me that I’m safe, that this will pass, and that I have the tools to get through it.

– Sarah P., who has dealt with panic attacks for years. “

Support groups, either online or in-person, also provide a powerful sense of community and validation when struggling with panic.

Lifestyle Tips and Self-Care

Making healthy lifestyle choices can minimize anxiety levels and reduce panic attack frequency and intensity. Helpful strategies include:

Getting regular physical activity and exercise
Eating a nutritious, balanced diet
Practicing stress management through yoga, meditation, etc.
Limiting caffeine, alcohol, and other stimulants
Prioritizing good sleep habits and routines
Pursuing enjoyable hobbies and interests
Developing a supportive network around oneself was suggested as a way to help cope with panic attacks.

Self-care is about more than just surviving panic attacks. It’s about thriving by nurturing your overall mental and physical health sustainably.

– Dr. Blackwell.

Conclusion

Panic attacks can be paralyzing and rob you of your sense of safety and control. But with psychoeducation, coping tools, professional treatment when needed, and a strong support system, you can reclaim your power over panic. It takes courage and commitment, but overcoming panic attacks allows you to face life’s challenges with confidence and live fully without limitations. As the Danish philosopher Søren Kierkegaard wisely stated, “Fear is paper wisps that the wind carries away, but anxiety is all-embracing.” By proactively managing your anxiety, those panicked paper wisps need not take over your life.