Causes Of Panic Attacks And How You Can Cope

Have you ever had an unexpected panic attack? Perhaps you experienced the physical symptoms of panic disorder or an episode similar to a panic attack that you thought was one. Panic attacks can have many symptoms, though they are different from an anxiety attack. For those who experience them, they can be debilitating or terrifying. They may seem to come on without warning, impacting your quality of life and mental health.

For this reason, understanding these attacks and figuring out how to work through them can be impactful. Below, explore what a panic attack is, what panic disorder is, and mental health strategies you can use to cope with unexpected anxiety and panic attacks.

What is a panic attack?

While often associated with several anxiety disorders, panic attacks are one of the primary symptoms of panic disorder. People with panic disorder may experience an abrupt or sudden occurrence of discomfort paired with intense fear. Most panic attacks can last several minutes, and they may contain a variety of different symptoms, including mental and physical effects. 

Some individuals have had what's considered a limited-symptom panic attack, which is somewhat similar but can include a smaller number of symptoms in the attack. This type of attack may be easily confused with high levels of anxiety. High-level anxiety can occur with physical sensations like an uncomfortable feeling in your stomach, a racing heartbeat, or trouble breathing, but these feelings may not be as severe as those experienced by an individual having a panic attack. They also may not be as long-lasting because they may come and go or may occur for only a few seconds or a few minutes before abating.

Symptoms of panic attacks

There are a large number of symptoms that can go along with panic attacks, which can be made up of any combination of four or more of them. 

Heart palpitations 

Heart palpitations are one of the first symptoms of a panic attack and can feel like a pounding or racing heartbeat. Palpitations are one of the more common symptoms for those with intense anxiety or any form of panic attacks. You might also experience chest pain, discomfort in the stomach area, or a feeling of knots in the stomach and chest. Nausea and malaise are also commonly reported. 

Physical symptoms of panic attacks 

Sweating, hot flashes, dizziness, and chills are also symptoms that you may want to watch out for. A tingling sensation or a sense of losing touch with reality (sometimes called depersonalization) can also be signs of a sudden attack. 

Shortness of breath, lightheadedness, feeling faint, trembling, or shaking can be other serious physical symptoms. Some individuals may even believe they will come to physical harm or that they’re losing control. For some, the shortness of breath can seem like it will soon make an individual unable to breathe or have a heart attack, go crazy, or die. 

A sense of impending doom 

This causes fear of going “crazy”, dying, and losing control. This is sometimes referred to as having a sense of impending doom. Because of this feeling, it's common to mistake a panic attack for another serious illness. Note that doctors recommend going to the hospital if you’re actively experiencing chest pain and have never experienced a panic attack. Additionally, if you recently experienced chest pain, it’s recommended that you find a doctor with whom to discuss your symptoms so you can rule out potential physical causes. 

Family history of panic attacks and the importance of seeking help  

An individual who has panic attacks frequently may have a family history of panic disorder or other anxiety disorders, or have a history of frequent visits to the emergency room with a variety of different problems, sensations, or fears. These might include chest pain, including heart disease, heart attacks, breathing problems, thyroid problems, and other illnesses, because the symptoms can feel like a range of other disorders.

With any of these symptoms, seek professional help as soon as you know you’re experiencing them, as a doctor can help you determine if you’re experiencing another condition and could benefit from treatment. In addition, you can educate yourself on how to tell the difference between a panic attack and a heart attack. Ask your doctor to educate you on this topic to ensure you have accurate information relevant to you, such as your family history and your health. For example, biological women may experience different heart attack symptoms than men. And those with a clean bill of health often have less to worry about than those with heart attack risk factors.

If you have never had a panic attack before or are experiencing symptoms different from past panic attacks, seek emergency medical care. Chest pain may indicate a heart attack, blood clot, or another condition that requires a thorough physical examination. 

What causes panic attacks?

Panic attacks are a response to anxiety, panic, and fear in some people. They may also occur when you are feeling completely calm and relaxed, or in conjunction with other psychological disorders, and may be a symptom of attempting to ignore another psychological disorder. For example, when attempting to ignore a compulsion as an OCD symptom, one may experience a panic attack. 

Making lifestyle changes not geared toward self-improvement but aimed at avoiding panicking is another sign of panic attacks. People with this challenge may try to guess what could cause panic attacks or cut out activities that may be stressful, too exciting, or overwhelming to reduce or eliminate the chances of panic attacks. However, this technique can backfire, and the individual may isolate themselves to their own detriment and the detriment of their relationships. 

Who has panic disorder?

Anyone could have a panic attack at some time or another, whether because of an increase in stress in their lives or because of medical conditions or medications. Research suggests that panic disorder, the condition that often causes panic attacks, can appear later on in a person’s teenage years or during early adulthood. Regardless of whether panic attacks develop in early adulthood or another age, it may be difficult to identify for the individual experiencing the panic disorder. 

The occurrence of panic disorder is also possible amongst just about anyone, though there is a higher risk of developing a panic disorder if one or more individuals in your family have these types of attacks. Otherwise, life-threatening events or other high-stress situations can also cause panic attacks and panic disorder, like graduation, getting a job, having a baby, grief, or other major life events.

Treatment for panic attacks

Understanding how to treat panic attacks can help you get early intervention and support. In addition, knowing about treatment options can help you return to a calm state if you’re experiencing a panic attack, as you can remind yourself that help is available and you’re not alone in your experience. 

When a panic attack occurs, it may be helpful to seek medical help. This medical help may be in the form of primary care or through a family physician. They may initially look for a source relating to a different medical condition. They might look at any physical conditions you could already have, as well as any other symptoms to rule out other diagnoses. 

It is possible that the panic attacks you are experiencing could be related to a different medical disorder or a type of medication that you are taking. Some medical disorders can cause more panic attacks to occur; ruling these out first could be vital before you start any treatment plan for the panic attacks themselves.

Therapy options 

You may consider other treatment options once you’ve talked with your doctor and ruled out physical or medication-related causes. These options may include learning relaxation techniques, deep breathing exercises, grounding methods, or therapy. Therapy, in particular, can help you work through the problems that you may be facing and start working on how to treat and prevent panic attacks. This process may include finding a therapist or psychiatrist whom you are comfortable with and who can help you overcome panic attack symptoms and the fear associated with them.

Cognitive-behavioral therapy (CBT) 

Cognitive-behavioral therapy can be one of the best treatment methods for panic disorder because it can help clients change thought patterns that may increase their risk of panic. This type of therapy can help you understand what situations tend to cause panic attacks or make them worse. Cognitive-behavioral therapy may also help you figure out more realistic ways to look at a particular situation, whether it be something that happens every day or a traumatic event. By thinking carefully about what you are afraid of and the reality, you may be able to work through the fears. If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

Exposure therapy 

Exposure therapy, during which you are safely introduced to some of the events that can cause panic attacks, has also proven to be a positive method for many individuals living with this disorder. You may be asked to mimic some of the actions related to a panic attack and then taught different ways to cope with anxieties and feelings of helplessness instead. This process can help you overcome the constant fear of a panic attack, rather than just the actions that cause it. Many people who experience panic attacks are not only afraid of the situation, but also of the panic attack itself, so this form of treatment can expose them to the reality that panic attacks are not going to kill them. 

Medication 

People with panic disorder diagnosed by a medical professional may receive a prescription for serotonin-norepinephrine reuptake inhibitors (SNRIs) to treat panic attacks, anxiety disorders, and many mental health conditions that may cause panic attacks to occur. Such medications are used when treating anxiety and helping those who develop panic disorder. Not everyone uses medication or responds well to it, so be sure to explore all options with your doctor. In addition, do not start, change, or stop a medication without consulting your medical provider. 

The BetterHelp platform is not intended to provide any information regarding which medication or medical treatment may be appropriate for you. The content provides generalized information that is not specific to one individual. Do not take any action without consulting a qualified medical professional.

Online therapy 

If you're looking for a professional, you might find that providers nearby don’t meet your needs. Online therapy through a platform like BetterHelp can be a more accessible option for connecting with a range of different talk therapy specialists, and you can do it from anywhere in the country. You can connect with specialists who can help you overcome fears using cognitive-behavioral therapy and other modalities. To get started, you can get matched with a provider who fits your preferences. Plus, you can conduct your therapy session wherever you're comfortable, whether that's at home, away on business, or anywhere else.

Clinical studies have shown that online cognitive behavioral therapy is effective in treating panic disorders, anxiety disorders, and specific phobias. A review of 17 studies even found that online therapy can be more effective than in-person therapy. For many clients, it may be easier to attend sessions online as opposed to in-person, especially for those who are homebound, physically disabled, or live in remote areas.