Understanding Panic Attacks: Symptoms, Causes, and Self-Help Strategies
A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. It can feel overwhelming, like a false alarm going off in the body. While many individuals may experience one or two panic attacks throughout their lives, often related to a stressful situation, recurring unexpected attacks and persistent fear of another attack could indicate a panic disorder.
How Do Panic Attacks Occur?
Panic attacks typically begin abruptly and can last from 5 to 20 minutes. Symptoms often peak within minutes, and the aftermath can leave a person feeling fatigued and drained. As one therapy case described, "After the incident, my body was exhausted, and I barely slept all week. I was completely drained. Every moment I woke up, I felt that it could all happen again."
Symptoms of a Panic Attack
A panic attack is accompanied by at least four of the following symptoms:
- Rapid heartbeat
- Chest pain or discomfort
- Trembling or shaking
- Sweating
- Shortness of breath
- Nausea or stomach upset
- Dizziness or lightheadedness
- A feeling of unreality or detachment
- Numbness or tingling sensations
- Fear of losing control or "going crazy"
- Fear of dying
- Chills or hot flashes
What Causes Panic Attacks?
There is no single cause for panic attacks, but certain factors may increase the likelihood of experiencing them. These include past experiences or childhood trauma, current stressful life situations, physical and mental health issues, medications, drugs, and alcohol. Often, the first attacks are linked to physical illnesses, significant stressors, or certain medications. Additionally, individuals who take on too much responsibility and those with post-traumatic stress disorder (PTSD) may be more prone to panic attacks.
Self-Help Strategies for Panic Attacks
Grounding Techniques: Focus on five things you can see around you, then four things you can touch, three things you can hear, two things you can feel, and one thing you can taste.
Muscle Relaxation: Tense one muscle and then relax it, repeating until your whole body feels more relaxed.
Yoga and Meditation: These practices use slow body movements and train the mind to be calm and mindful, reducing bodily tension and anxiety.
Positive Self-Talk: During a panic attack, remind yourself that you are experiencing anxiety, not actual danger. Tell yourself, "I am not afraid" or "this will pass."
Acknowledgment: An effective way to cope with an attack is to acknowledge it. Speak out what you feel, try not to fight your symptoms, and keep reminding yourself that they will pass.
Breathing Exercises: Close your eyes, place a hand between your navel and ribs, breathe in slowly and deeply through your nose, and then gently exhale through your mouth. Feel your hand rise and fall with each breath. Counting from 1 to 5 on each inhale and exhale can help. After a few minutes, you should start to feel better.
Treating Panic Attacks
The good news is that panic attacks are treatable. If you're experiencing symptoms of a panic disorder, it's advisable to consult a psychiatrist or psychotherapist. Panic disorder is usually treated with psychotherapy and medication, offering hope and relief to those affected.