Panic attacks: what they are and how to deal with them

Understanding Panic Attacks and Strategies to Manage Them

By Marrdere

Panic attacks can be overwhelming and frightening. They often strike suddenly and may leave individuals feeling out of control, both physically and emotionally. Understanding what a panic attack is, why it happens, and how to cope can make all the difference in navigating this challenging experience.

What Is a Panic Attack?

A panic attack is a sudden episode of intense fear or discomfort, often accompanied by physical symptoms such as:

• Rapid heartbeat or palpitations
• Shortness of breath
• Sweating
• Dizziness or lightheadedness
• Chest pain or tightness
• Nausea
• A feeling of detachment from reality (derealization) or oneself (depersonalization)

These symptoms can mimic serious medical conditions like a heart attack, which adds to the distress. However, panic attacks themselves are not dangerous and typically last between 5 and 20 minutes, though the effects can feel much longer.

What Causes Panic Attacks?

While the exact causes vary, panic attacks often stem from a combination of biological, psychological, and environmental factors. Common triggers include:

1. Stress: Chronic or acute stress can overwhelm the body’s coping mechanisms.
2. Genetics: A family history of panic disorders may increase susceptibility.
3. Underlying Mental Health Conditions: Anxiety disorders, depression, or PTSD can contribute.
4. Physical Factors: Lack of sleep, substance use, or medical conditions like hyperthyroidism can also play a role.

How to Recognize and Manage Panic Attacks

Recognizing the signs of a panic attack is the first step in addressing them. Here are evidence-based strategies to manage panic attacks effectively:

1. Grounding Techniques

Grounding helps you regain a sense of control. A popular method is the 5-4-3-2-1 technique, which involves identifying:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

This exercise shifts focus away from the panic to your immediate surroundings.

2. Breathing Exercises

Panic attacks often cause rapid, shallow breathing, which worsens symptoms. Try slow, deep breathing. I find ''box breathing'' most effective, so here is how to do it:

Step 1: Breathe in, counting to four slowly. Feel the air enter your lungs.

Step 2: Hold your breath for 4 seconds. 

Step 3: Slowly exhale through your mouth for 4 seconds.

Step 4: Try to avoid inhaling again for 4 seconds.

Repeat the teps until you feel re-centered. This helps to calm the nervous system and slow your heart rate.

3. Challenge Catastrophic Thoughts

During a panic attack, it’s common to have thoughts like, “I’m dying” or “I’m losing control.” Acknowledge these thoughts but challenge them by asking:

• Is there real evidence for this fear?
• Have I survived a panic attack before?
• What is the worst that can realistically happen?

This cognitive reframing can reduce the grip of panic.

4. Use Positive Affirmations

Repeating phrases such as “This will pass” or “I am safe” can help to reassure yourself during the attack.

5. Progressive Muscle Relaxation (PMR)

Tense and then relax muscle groups, starting from your toes and moving upward. This reduces physical tension associated with panic.

Long-Term Strategies for Preventing Panic Attacks

While the above techniques can help in the moment, long-term strategies may reduce the frequency and severity of panic attacks:

1. Therapy: Cognitive Behavioral Therapy (CBT) is highly effective in addressing panic disorders by helping individuals identify and reframe negative thought patterns.
2. Medication: For some, anti-anxiety medications or antidepressants may be helpful. Consult a healthcare professional to explore options.
3. Lifestyle Changes:
   • Prioritize sleep and a balanced diet.
   • Incorporate regular exercise to reduce baseline anxiety.
   • Limit caffeine and alcohol, which can trigger symptoms.
4. Mindfulness and Meditation: Practices that promote relaxation and awareness can help reduce the likelihood of panic attacks.
5. Support Groups: Connecting with others who understand can provide encouragement and reduce feelings of isolation.

When to Seek Professional Help

If panic attacks are frequent, disrupt daily life, or cause excessive fear of recurrence (panic disorder), seek professional assistance. A mental health professional can provide tailored guidance and treatment.

Final Thoughts

Panic attacks are challenging, but they are manageable. By understanding the triggers, applying coping techniques, and seeking support when needed, you can take control of your mental health. Remember, you are not alone, and help is always available!