Understanding Panic Attacks: Everything You Need to Know
Mariella Arceo
Apr 11, 2023
Understanding Panic Attacks: Everything You Need to Know
Everyone has felt anxious or overwhelmed at one point in their life—the feeling that we simply cannot handle the pressure any longer and need to run, flee, escape. This reaction is natural and can be beneficial in dangerous situations by triggering a fight-or-flight response. Oftentimes though, this intense emotion comes out of nowhere with no warning and without any logical explanation. It's called a panic attack; an episode of sudden fear and anxiety that strikes without warning. More than just feeling stressed, panic attacks are overwhelming surges of terror that can make you feel like you're experiencing physical symptoms such as dizziness, shortness of breath, heart palpitations or chest pain. If you've ever experienced or seen somebody around you go through a debilitating episode, then it’s important to educate ourselves on what exactly causes these events and how we can be better prepared when (and if) they happen again.
What is a Panic Attack?
Have you ever felt suddenly overwhelmed by intense fear or anxiety? A sudden surge of physical symptoms followed, like a choking feeling, difficulty breathing, racing heart and cold sweat? They are hallmark characteristics of what is known as a panic attack. Panic attacks are episodes of severe fear or terror that can be extremely intimidating and debilitating. People affected by this experience often feel out of control, disconnected from reality, and sense an impending doom.
panic attacks
Typically, the episode lasts for about 10 minutes or less with physical symptoms such as trembling, chest pain, racing heart rate and hyperventilation contributing to the feeling of distress. While no one knows why unexpected panic attacks occur, it is important to have understanding and knowledge about them so that we can equip ourselves with the right solutions to help deal with it in times of need.
What are the physical symptoms of panic attacks?
Panic attacks can come with a variety of physical symptoms, some of which may be alarming to the person experiencing them. One of the most common physical sensations associated with a panic attack is an inability to catch one's breath. Other physical symptoms can include dizziness, light-headedness, rapid heartbeat, hot flashes, chest pains, shaking or trembling, and even tingling sensations.
The combination of these physical feelings along with other accompanying feelings like fear, apprehension and confusion can cause someone having a panic attack to suffer immense distress. It's important to be familiar with the physical feeling and to have an understanding that these are only temporary and will pass; it's also helpful to find ways to manage them more effectively as they arise.
What are the mental symptoms of panic attacks?
Panic attacks can cause a great deal of distress and uncomfortable physical symptoms. A person experiencing a panic attack may feel out of control and overwhelmed due to the full-body sensations that accompany it. Mental symptoms of panic attacks include difficulty concentrating, altercations in thoughts, confusion or disorientation.
In some cases, people may experience derealization or depersonalization, where they feel disconnected from their body or everything around them they perceive as unreal or bizarre. It is also extremely common to have intrusive thoughts such as worries about the future during this time, escalating the person’s fear and discomfort even further.
What causes panic attacks?
Panic attacks can strike without warning and have far-reaching effects on those who experience them. What causes panic attacks though? There are many potential contributing factors that can lead to a person having a panic attack, including genetic predisposition, stressful life events, or trauma. Biological stress responses can also lead to increased heart rate, rapid breathing, and other severe physical symptoms that are associated with panic attacks.
Additionally, certain lifestyle choices like consuming drugs and alcohol or having an unhealthy diet may increase the chances for someone to have a panic attack. The stress of everyday life can trigger panic attacks as well. With all these contributing factors in mind, it is important to recognize the signs to prevent panic attacks in the future.
How can one cope with panic attacks?
Though there is no one-size-fits-all solution that works for everyone, there are some tips which may help manage panic attacks. Breathing exercises such as deep breathing is a key part of managing panic attacks as it oxygenates your body and allows you to relax more quickly. Many people also find it beneficial to practice mindfulness meditation, which helps reduce stress, focus attention on the present moment and identify how your body responds to anxiety. Your body needs rest to avoid stress as well, so make sure to get enough sleep.
Additionally, engaging in regular physical exercise can be a great way to cope with feelings of stress or worry often associated with panic attacks. Reaching out for support from friends and family members is another important coping tool - and don't forget to be kind and gentle to yourself too!
Panic attacks and panic disorder: what's the difference?
A panic attack is a sudden episode that can trigger physical and mental reactions that can be quite scary and overwhelming to handle. Panic attacks usually happen once or twice in a person's lifetime and can be a non-concerning issue eventually as it goes away when stress subsides.
However, if it's one panic attack after the other, then this may be a sign of a panic disorder. People with panic disorder experience recurrent and unexpected panic attacks that are exacerbated by the fear of the next panic attack.
When should you seek help for panic attacks?
If you’re having repeated panic attacks and feel like your life is impacted in a negative way, it’s important to seek help. Panic attacks can leave you feeling overwhelmed and helpless, but understand that there are many resources available to you! Professional counseling and therapy is one option for seeking help for panic attacks, as this type of treatment can help you develop skills to manage distress and anxiety.
Depending on the severity of your symptoms, medication may be recommended as another form of assistance. You may also consider joining support groups which allow individuals with similar experiences to talk, share coping strategies, or just listen and offer a sympathetic ear. Regardless of the resources you choose, it’s important to take the first step towards caring for yourself – everyone needs a little extra help sometimes.
While panic attacks can be daunting and difficult to manage, it’s important to recognize that they don’t have to control your life. With proper understanding, awareness of symptoms and management tactics, you can lessen the intensity or even stop panic attacks altogether. Everyone experiences anxiety differently and depending on your personal circumstances some techniques may or may not work for you.
It’s always best to seek professional help if needed in order to identify what works best for you in managing your panic attacks. In the meantime, remember that a little bit of self-care goes a long way – take comfort in the knowledge that no matter how overwhelming a panic attack might be; there are numerous avenues out there for finding relief.
