A panic attack can be a concerning ordeal. It’s an intense, sudden feeling of fear that can trigger several physical symptoms, such as rapid breathing, racing heartbeat, and sweating. A person experiencing one may feel similar to having a heart attack. It may be a response to usual, non-threatening scenarios. Most panic attacks can last from five minutes up to half an hour.
A panic attack is considered as the main feature of panic disorder. However, it can also occur with other conditions, such as phobias, mood disorders, anxiety disorders, and substance use disorders, to name a few. Although episodes of panic attacks aren’t dangerous or detrimental to health, frequent attacks can disrupt the quality of life in the long run. Luckily, treatment can help manage the condition. A good starting point is to check out providers such as https://jacksonhousecares.com/program/our-treatment/trauma/, particularly if you believe that trauma is what’s causing the attacks.
Causes Of Panic Attacks
The precise cause of a panic attack can be challenging to distinguish. Certain factors, such as genetics, stressful events, and alterations in brain function, may play a role.
The brain and nervous system have important functions in how a person perceives and handles fear and anxiety. The root of panic attacks may be a dysfunction of the amygdala, a part of the brain responsible for processing fear and other emotions. Furthermore, chemical imbalances involving cortisol, gamma-aminobutyric acid (GABA), and serotonin may also be contributing factors.
A person faces a higher risk for panic attacks if these factors are present:
- Family history. When anxiety disorders, including panic disorder, run in the family, you have a high chance of experiencing a panic attack at some point.
- Mental health ailments such as anxiety, post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), or depression
- Children between the ages of one and 17 who experienced traumatic events
- An individual experiencing a phobia attack after exposure to a situation or object
- Withdrawal from drugs, alcohol, or medications
- Side effects of medications
- Excessive intake of caffeinated beverages
- Diagnosed with chronic conditions such as cancer
- Significant changes in life, such as becoming a parent, losing a job, or moving to a new home
- Experiencing a significant personal loss, including bereavement or relationship issues
While panic attacks have numerous causes, an episode can happen for no evident reason.
Symptoms Of Panic Attacks
Panic attacks can happen abruptly, usually without any warning. A person can experience an episode while driving, in the middle of a business presentation, and while sleeping, to name a few. The frequency can happen occasionally or most of the time.
There are also variations with panic attacks, but the symptoms typically peak in just minutes. A person will usually feel worn out after an episode subsides.
Generally, panic attacks usually include some of these symptoms.
- A feeling of impending danger or doom
- Fear of loss of control or death
- Pounding, rapid heartbeat with chest discomfort or pain
- Sweating
- Shaking or trembling
- Hot flashes
- Chills
- Shortness of breath or tightness in the throat
- Nausea
- Abdominal cramping
- Headache
- Dizziness or lightheadedness
- Tingling sensation or numbness
- The feeling of being detached from reality
For many, the sad part about a panic attack is the intense fear of experiencing another. As a result, they avoid certain scenarios where one is likely to happen.
Management Of Panic Attacks
Psychotherapy, medications, or both may effectively manage panic attacks. The treatment timeframe will vary depending on the condition’s severity and response to treatment.
- Psychotherapy
Psychotherapy or talk therapy identifies and changes unhealthy thoughts, emotions, and behaviors. The specific forms of psychotherapy that can aid with panic attacks include:
- Cognitive behavioral therapy (CBT). It involves discussing emotions and thoughts with a licensed counselor or psychologist. The purpose is to pinpoint the panic attack triggers so you can make the necessary adjustments to your behaviors, thoughts, and reactions. Once you respond positively to triggers, the episodes may lessen and eventually stop.
- Exposure therapy. The therapy involves gradual and repeated exposure via imagination or reality to potential triggers. In the long run, you eventually learn to stay comfortable with the scenario instead of triggering anxiety and panic. You also learn relaxation techniques, such as breathing exercises, to manage anxiety.
- Medications
Medications may help manage panic attacks to minimize some of the symptoms temporarily. However, they can’t treat or resolve the issue. Generally, medications work best with other treatments, such as therapy and lifestyle adjustments that address the underlying causes of panic attacks.
Some of the medications that can ease panic attacks include:
- Antidepressants. Some antidepressants can minimize the severity and frequency of panic attacks. A healthcare professional may prescribe serotonin-selective reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs).
- Anti-anxiety medications. In most cases of panic attacks, a healthcare provider may prescribe benzodiazepines. These may help with anxiety but can potentially cause addiction, so taking them cautiously is crucial.
Self-Help Tips During A Panic Attack
A panic attack can cause a feeling of helplessness. Despite this, it’s crucial to know that there are things you can do to push through the ordeal.
Here are several self-help techniques that can make a difference in helping you overcome panic:
- Know Everything About Panic And Anxiety
Being familiar with panic attacks can go a long way in easing your distress. Try reading up on panic attacks, anxiety, and the fight-or-flight response experienced during one. As you continue to learn, you’ll eventually realize that the feelings and sensations you encounter during an episode are normal and you’re not losing your mind.
- Learn To Control Your Breathing
Rapid breathing or hyperventilation during a panic attack can trigger other sensations, such as chest tightness and lightheadedness. Learning to control or perform deep breathing can help lessen the symptoms. As you control your breathing, you can calm yourself once you start feeling anxious. In the long run, you’re less likely to generate sensations you’re afraid of.
- Perform Relaxation And Mindfulness Techniques
Practicing relaxation and mindfulness techniques regularly, such as meditation, guided imagery, yoga, or progressive muscle relaxation, would be beneficial. Performing these may help strengthen the relaxation response of the body. The main purpose of these techniques is to promote relaxation while also increasing feelings of tranquility or peace.
- Regular Exercise
Engaging in physical activity is a natural reliever of stress and anxiety. With this in mind, try to move your body for at least 30 minutes. For example, engaging in three 10-minute workout sessions every week would be a good starting point. Rhythmic aerobic exercises requiring the movement of both arms and legs, such as running, walking, dancing, or swimming, are effective choices.
- Avoid Caffeine, Alcohol, And Smoking
If possible, avoid caffeine, smoking, and alcohol since they can trigger attacks among susceptible individuals. You must also be careful with stimulants that may be present in non-drowse cold medications. If you continue to use these substances, it can put you at risk for a panic attack when you least expect it.
- Adequate Sleep And Relaxation
Poor quality or insufficient sleep can worsen anxiety. Make it a priority to get around seven to nine hours of sleep every night. Doing so ensures your body can fully recuperate and be ready for another day.
- Connect With Family And Friends
Anxiety symptoms can worsen if you feel isolated. The best way to deal with it is to reach out to family or friends regularly.
Steps To Take When Helping Someone Having A Panic Attack
Seeing a family or friend experiencing a panic attack can be frightening if it’s your first time. In most cases, the person starts to breathe unusually rapidly and shallowly, tremble, become lightheaded, start sweating, feel nauseous, or manifest symptoms of a heart attack.
Regardless of how the person reacts to the situation, it’s crucial to be aware that the danger feels utterly real to them. Telling the person to calm down or lessen the fear may not work. However, helping your loved one go through a panic attack can help make them feel less fearful of future episodes.
Some of the steps to take include:
- Be calm during the attack. Staying calm and non-judgmental can help the episode subside faster.
- Assist with breathing. Look for a quiet place for the person to sit and guide them into taking deep, slow breaths for several minutes.
- Perform a physical task and bring reality back. Ask the person to do a physical task, such as raising and lowering their arms. Doing so helps minimize stress and anxiety. If you want to give reality a check, discuss a shared interest or ask to name five things around.
Once the panic attack subsides, your friend or family will likely feel embarrassed about the ordeal. The right move is reassuring and encouraging them to undergo proper treatment.
Final Thoughts
Panic attacks can cause a person to go through an uncomfortable ordeal. While not physically harmful, frequent episodes can harm your overall mental health and prevent you from engaging in activities you love. Knowing everything about panic attacks, including the causes, symptoms, and coping measures, will go a long way in effectively coping when attacks happen. Remember that although panic attacks can be distressing, proper treatment ensures effective management in no time.
