Panic Attacks Articles
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Panic attacks are temporary attacks of fear, anxiety, and physical symptoms that are often highly distressing for those experiencing them. These attacks most commonly occur due to anxiety disorders like panic disorder, marked by frequent panic attacks and the fear of future panic attacks. However, people without an anxiety disorder may also experience these attacks in traumatic or highly stressful situations. Since these attacks can be difficult to predict, they may also be challenging to avoid. Therefore, therapy and medication are often recommended for panic attacks or disorders.
The articles in this category describe panic disorder, panic attacks, and their causes. They go into treatment options and coping skills you can use at home to reduce the severity of an attack when it occurs. You can also find information on how to find support from a compassionate professional.
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Medically reviewed by Melissa Guarnaccia
Panic attacks
Panic disorder is a severe mental health condition causing frequent panic attacks and a phobia of panic attacks. The symptoms of these attacks can vary, as some people may have heart palpitations and chest pain, whereas others may experience shortness of breath. Because panic attacks have physical symptoms, some people may believe the episode is a medical emergency, which can cause people to seek medical support when panicking.
Some people may become overwhelmed and struggle to cope with their anxiety. They might believe they are helpless or struggle to find coping skills to reduce their panic. However, it is possible to treat panic attacks and panic disorder. You can try lifestyle changes and professional treatments to cope with this challenge.
Panic attacks in the body and mind
Panic attacks affect the mind and body simultaneously. When you have a panic attack, it may be challenging to slow down your mind or believe the panic will stop. It can be so intense that the momentary fear is all one can think of.
When entering a panic, you may be unable to control how severe a panic attack is or when it will end. When you don’t fight panic attacks and accept the symptoms, they may start to improve. However, your mind may tell you you’re in danger, worsening the attack. Be aware of what you’re experiencing and reach out to a therapist if your attacks continue and don’t seem to respond to efforts to calm down.
Breathwork for anxiety
One way to ease the effects of a panic attack is to practice deep breathing. This skill activates control over the part of your brain that sends the signals to release adrenaline. By slowing down your breathing and counting in your head, your brain can reactivate your nervous system processes that help you regulate emotions. If you struggle to count or focus when you’re panicking, consider downloading a breathing app that allows you to watch a calming image on the screen of your device while you breathe.
Fight, flight, or freeze
Panic attacks occur in the fight-flight-freeze response of the nervous system. These are the three standard states people experience when in a state of duress. One overarching theme of panic is fear. A person may feel scared and not know what to do, which means their body freezes. They may try to fight their feeling to avoid their anxiety. Lastly, they might attempt to escape their scary feelings or thoughts. However, all three behaviors can make panic worse. Their nervous system tells them they must defend themselves against a threat. Instead, regulating yourself by reminding your body it is safe may be most effective. This technique is called somatic healing.
Symptoms of a panic attack
Panic attacks can be terrifying. An individual experiencing the weight of acute anxiety may believe that they’re out of control. These are natural thoughts to have, but there are ways you can potentially reduce a panic attack. First, it can be helpful to know the symptoms to look for, which may include the following:
- A racing heart
- Difficulty breathing
- Tension in the body
- Excessive energy
- Sweating
- Shaking
When you’re having a panic attack, it might seem like you’re dying. However, people do not often die from panic alone. You may experience chest pain or shortness of breath while panicking, but the symptoms should subside after the panic attack. A panic attack can seem never-ending, but they usually don’t last more than 30 minutes. If you genuinely believe you are in medical danger, seek support from a medical professional or hospital.
How to find support
Talking about your symptoms in therapy is one of the most effective ways to handle anxiety or panic. Qualified therapists specializing in anxiety disorders can provide practical, actionable advice on avoiding and dealing with panic attacks.
If anxiety prevents you from reaching out for support from an in-person therapist, you can also try online counseling through a platform like BetterHelp. Online platforms allow you to match with a specialist in your condition or symptoms at a cost-effective rate. You may also be able to access extra features like worksheets or journaling prompts.
Studies back up the effectiveness of online therapy in treating anxiety. One study found that participants reported significant symptom reduction and improved quality of life after treatment online, with results better than in-person therapy and at a cheaper rate.
Takeaway
You’re not alone if you’re living with frequent or occasional panic attacks. There can be several causes for these attacks, so speaking to a therapist to learn more about regulating your nervous system during these moments may be beneficial. You can also read more about panic attacks in the articles above.