What Is A Panic Attack?
Having a panic attack (sometimes called an anxiety attack) can happen to anyone and may be a frightening experience. Some may even fear having them and develop a mental health condition known as panic disorder. While panic attacks can disrupt and negatively impact a person’s quality of life, they are generally considered to be treatable. Read on to learn more about what a panic attack feels like, when the experience qualifies as panic disorder, and what treatment options are available.
What is a panic attack?
Each year, approximately 11% of Americans experience a panic attack and 2–3% of them will develop panic disorder. For many, panic disorder begins in their late teens or early childhood, usually beginning with an anxiety disorder, and may recur at unpredictable times, seemingly going away for long periods only to return in certain situations.
Panic disorder refers to recurring panic attacks along with a serious and sometimes debilitating fear of experiencing another. They typically occur as a sudden episode of intense fear or panic.
Panic attack symptoms can impact the whole body and include feelings of fear, terror, dread, desperation, or impending doom. These experiences might also be accompanied by physical symptoms such as:
Pounding, irregular, or racing heartbeat
Erratic breathing or shortness of breath
Dizziness or lightheadedness
Nausea
Trembling or shaking
Sweating, hot flashes, or chills
Pressure, pain, or tightness in the chest or chest pain
Tingling or numbness in various parts of the body
A choking feeling or a lump in the throat
A feeling that you are in real danger
An individual may also experience the fear of demonstrating other symptoms that are not associated with panic attacks but may feel possible at the time, such as throwing up, having a heart attack, suffocating, or losing control of their actions. Other potential feelings may include a detachment from one’s body, the sensation that life seems unreal, or the urge to flee or escape the situation. To put it another way, a panic attack can be thought of like a “false alarm” that triggers the body’s fight or flight response without the presence of a true external threat.
Most panic attacks typically last 10 to 15 minutes before symptoms begin to taper off. However, the after-effects can last up to several hours and often cause the individual to feel drained. While having severe chest pain and related symptoms may seem like you’re experiencing a life-threatening heart attack, panic attacks are not fatal, despite how it may feel in the middle of one. If left untreated, though, recurring panic attacks or a panic disorder can potentially take a toll on your life physically, mentally, and emotionally. The symptoms may also lead to the development of other mental health issues or disorders or specific phobias, such as agoraphobia, social isolation and depression, or substance use disorder.
What causes unexpected panic attacks?
The exact cause of panic attacks and panic disorder is not fully understood. However, they may be linked to a combination of factors, such as:
Having experienced a stressful or traumatic event
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
Having a close family relative who experiences panic attacks or has panic disorder
A neurotransmitter imbalance in the brain
Because the exact cause of panic attacks is unclear, and although it may be connected to family history, there’s currently no way to predict when panic attacks occur. This adds another layer of fear and anxiety for some, potentially causing them to live in a constant state of worry and avoid places, people, and situations they fear may trigger a panic attack. For example, if someone had a panic attack while driving, they may avoid getting in a car again for fear of having another attack. There is also a link between alcohol use and anxiety and panic attacks, especially for individuals with alcohol use disorder.
What is panic disorder?
When panic attacks recur frequently and unexpectedly and interfere with an individual’s daily life or functioning, they may have panic disorder. Another common symptom of panic disorder besides recurring attacks is an intense fear of having another one, since they can come on at any time and cause distressing emotional and physical symptoms. Not everyone who experiences a panic attack will develop this disorder, but it’s estimated to affect around 2.7% of the US population. The fear associated with panic disorder can be enough to cause significant negative impacts on a person’s life, which is why seeking treatment can be important.
How panic attacks and panic disorder are diagnosed
The first step in diagnosing panic attacks or panic disorder is usually to seek medical help and be evaluated by a medical professional. They may conduct a physical health examination to rule out other health or medical conditions that may mimic the symptoms of panic attacks, such as underlying heart or thyroid issues. Seeking an evaluation from a mental health professional is typically the next step after that. They can help you identify whether the symptoms you’ve experienced qualify as a panic attack or something else, and they can recommend treatment options accordingly.
How panic attacks and panic disorder are treated
How to treat panic attacks? The recommended treatment for someone who has experienced one panic attack, multiple panic attacks, or has panic disorder can vary depending on the particulars of their situation. Psychotherapy is one common form of treatment, particularly cognitive behavioral therapy (CBT). This type of talk therapy focuses on helping the individual learn to recognize and shift flawed or unhelpful thought patterns in order to positively impact feelings and behaviors. A therapist may also offer techniques to help an individual cope with symptoms if they do experience more panic attacks. If symptoms of concurrent disorders such as agoraphobia or substance use issues are also present, the provider can help the individual address these as well. In some cases, medication is also recommended as part of the treatment plan.
Online therapy for panic
People who have experienced panic attacks and/or are experiencing symptoms of a panic disorder may have anxiety around entering new or unknown situations that could trigger panic attacks. That’s why some people find virtual treatment methods to be more comfortable. Research suggests that online therapeutic treatments for people with panic disorder—including some individuals who also presented with agoraphobia—can be effective in reducing symptoms. With an online therapy platform like BetterHelp, you can get matched with a licensed therapist who you can meet with virtually from the comfort of your own home, or anywhere else you have an internet connection. An online therapist may offer treatment for stress, anxiety disorders, and may offer strategies to prevent panic attacks. Whether you prefer in-person or online therapy, know that effective treatment for this condition is available.
Takeaway
What are coping thoughts for panic attacks?
Coping thoughts, or coping statements, are self-affirmations one can use to try to reduce the impact of panic attack symptoms. Some examples of these coping thoughts may include:
- “I’m uncomfortable, but this feeling will pass.”
- “I am in control of my own mind, even if it doesn’t feel like it right now.”
- “This feeling means that I need to take a few deep breaths and wait for it to go away.”
- “I’ve felt these mental and physical sensations before; it’s anxiety. Anxiety is uncomfortable, but I am not in danger.”
- “I will be alright.”
- “I understand and accept this feeling, and I’m going to think about something else until it’s over.”
- “I’m handling these situations a bit better each time, so I’m making great progress.”
What questions to ask someone with panic attacks?
If you find someone you believe is experiencing a panic attack, the first question to ask them will often be, “Do you need help?” In some cases, you may have misinterpreted a situation or found a person who does not wish to be bothered. If they are having a panic attack and do want your help, the next questions you can ask could be, “Do you want me to contact 911 or another emergency service?” If they say no but still want your assistance, you may follow this up with, “Have you experienced these before, and what can I do to help?”
If a person has had panic attacks in the past, they may know the best solutions to help relieve their symptoms. If they haven’t had a panic attack or don’t know what to do, you can ask them if they want to leave the area and go somewhere they feel safe and comfortable. You can also ask if there is anyone you should call who may help them, or if they want you to contact 911 or another emergency service.
Is a panic attack curable or not?
The disorder that often causes panic attacks, panic disorder, is treatable. Treatment for panic disorders usually starts with an examination by a medical professional, which could involve blood tests or an electrocardiogram. From there, you may go through a psychological exam; if the doctor determines you meet the criteria for panic disorder, you could receive a diagnosis.
After that, your treatment may involve several different options. One of the first treatments doctors may suggest is cognitive behavioral therapy, which can help a person understand their panic attacks and overcome the associated physical and psychological symptoms. Doctors may also recommend medications, including SSRIs, SNRIs, and benzodiazepines.
What happens mentally during a panic attack?
The mental symptoms of a panic attack can vary from person to person. Panic attacks may also manifest differently for those in early adulthood compared to older individuals. Common symptoms of panic disorder and panic attacks may include:
- A fear of potential danger
- Feeling as though one is losing control of their mind
- The fear that one is dying
- An overwhelming sense of dread or doom
- Racing thoughts
- Feelings of detachment or derealization
- Intense terror
- A feeling that your throat or chest are constricting
It's also possible to experience anxiety attacks, which have a separate set of mental symptoms. While a panic attack may only last a few minutes to half an hour, anxiety attacks may happen over much longer periods of time. These symptoms can include a general sense of unease, restlessness, or tension, and may occur in response to specific triggering stimuli.
How long can panic attacks last?
According to the UK National Health Service, most panic attacks last anywhere between five minutes and twenty minutes. In some cases, panic attacks may last shorter (only a few minutes) or longer durations (up to or exceeding one hour). As for frequency, panic attacks can occur at different intervals for different people depending on the severity of their condition. This means that one person may have attacks as infrequently as once a month, while others may experience them several times a week or even daily.
What coping strategy can you use to address stress anxiety in your life?
How an individual copes with intense anxiety or stress may depend on their lifestyle and the recommendations of their physician. While everyone’s experience can be different, the Centers for Disease Control and Prevention has several recommendations for healthy ways to cope with stress.
- Take Care of Your Body: The CDC recommends that individuals get a healthy amount of sleep, exercise regularly, eat nutritious and well-balanced meals, and use the routine preventative measures recommended by their healthcare providers. You may also consider visiting a doctor to get checked for an overactive thyroid gland, as this can mimic the symptoms of anxiety.
- Set Aside Self-Care Time: Understanding when you are stressed and taking time to engage in self-care can be a beneficial coping mechanism. Self-care can look different for everyone and may include breathing and relaxation techniques, reading, hanging out with friends, or dedicating time to hobbies.
- Maintain Healthy Relationships: Having an effective support system can give you a way to discuss your concerns and unwind from your stress in the company of loved ones. Talk about what is causing you stress with friends, family, counselors, or anyone else you feel you confide in, as they may offer a valuable third-party perspective on specific challenges.
- Avoid Substance Misuse: While the use of drugs and alcohol may seem to reduce stress in the short term, they have the potential to increase these feelings in the long term. In addition, the misuse of substances may result in complications that compound the challenges you are facing, further raising your stress levels.
- Take Breaks From the News: Whether you get your news from television, social media, or a newspaper, it may be helpful to limit your intake during periods of stress. The news can be filled with worrisome or triggering material, and while it can be beneficial to stay informed, too much news may increase your stress levels.
How do I overcome fear and anxiety?
While it may not be possible to completely eliminate feelings of fear and anxiety from your life, there are coping strategies one can use to cope. It's also important to note that feeling anxious and experiencing an anxiety disorder are different situations, with the latter often requiring the assistance of a mental healthcare professional. That being said, here are a few strategies and treatments that the Mental Health Foundation recommends.
- Exercise: Physical activity can not only distract a person from their fearful or anxious thoughts, it has the potential to release potent anxi-anxiety chemicals within the brain, including serotonin and gamma-aminobutyric acid (GABA). Exercise can also activate the areas of the brain responsible for controlling the amygdala, which can help reduce negative responses to real or imagined threats.
- 4-7-8 Breathing Technique: The 4-7-8 breathing technique works by activating your parasympathetic nervous system, which can calm your body. To use this technique, breathe through your nose with your mouth closed for four seconds. Then, hold your breath for seven seconds before breathing out from your mouth for eight seconds. This process can be repeated several times until you feel less anxious or fearful.
- Cognitive Behavioral Therapy: For those struggling to cope with feelings of fear or anxiety, or those who have an anxiety disorder, cognitive behavior therapy can be an effective way to increase symptom relief. With CBT, individuals can better understand their thought patterns, as well as the apparent cause of their anxiety and panic attacks. Once identified, a therapist can provide techniques to break down and reframe these thought patterns.
Why is it important to cope with anxiety?
Left unaddressed, anxiety disorders can reduce a person’s ability to cope and function in daily life. In addition, those with anxiety may experience increased risk factors that could have an effect on their physical health. The conditions resulting from anxiety can vary, but may include high blood pressure, heart disease, and abdominal distress.
It can also be useful to manage anxiety in order to have a higher quality of life. If the symptoms of your anxiety are preventing you from having healthy relationships or completing tasks at work or school, it may be helpful to seek the help of a mental health professional.
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