Panic Attacks: Symptoms, Causes, and How to Cope
What is a Panic Attack?
Panic attacks, also known as anxiety attacks, are common among individuals struggling with anxiety and stress management. These episodes can last for several minutes and often mimic the symptoms of a heart attack, leading many to seek emergency medical care. When a panic attack occurs, the body's fight-or-flight response is triggered, releasing adrenaline and cortisol, which result in physical and psychological symptoms.
Symptoms of a Panic Attack
Physical Symptoms
Racing heart
Sweating
Trembling or shaking
Shortness of breath
Chest pain or tightness
Dizziness or lightheadedness
Nausea or vomiting
Numbness or tingling in the hands or feet
Hot flashes or chills
Psychological Symptoms
Intense fear or dread
Feeling like you are losing control
A sense of impending doom
Confusion or disorientation
Depersonalization (feeling detached from yourself)
Derealization (feeling like the world is not real)
Causes of Panic Attacks
Genetics: Family history can increase susceptibility.
Brain Chemistry: Imbalances in serotonin and other neurotransmitters.
Stress and Trauma: Life events, trauma, and chronic stress.
Triggers: Phobias, specific situations, and substance use.
Medical Conditions: Certain health conditions can contribute to panic attacks.
How to Manage a Panic Attack
Self-talk
Mantra Repetition: Using a mantra to remind yourself that you’re safe and that this feeling of impending doom has an endpoint can be helpful. You can use variations of the example below.
"I am having a panic attack. I am safe. I can be calm. This will end soon."
Breathing Exercises
4-7-8 Breathing: Inhale for 4 seconds, hold for 7, exhale for 8.
Diaphragmatic Breathing: Breathe deeply through your abdomen, not your chest.
Box Breathing: Inhale, hold, exhale, and hold again, each for 4 seconds.
Progressive Muscle Relaxation
Find a quiet place and get comfortable.
Inhale for 4 seconds and tense a muscle group (e.g., hands), then exhale for 4 seconds and release.
Repeat for other muscle groups (arms, shoulders, face, legs, feet).
5-4-3-2-1 Grounding Technique
5: Name five things you can see.
4: Name four things you can touch.
3: Name three things you can hear.
2: Name two things you can smell.
1: Name one thing you can taste.
When to Seek Professional Help
If you're experiencing frequent panic attacks, reaching out to a therapist can provide valuable support. Therapy can help you manage symptoms, address underlying causes, and develop coping strategies. With the right tools, you can reduce the intensity and frequency of panic attacks and regain control over your well-being.
Final Thoughts
Panic attacks are challenging but manageable. By understanding your symptoms and practicing calming techniques, you can navigate these episodes more effectively and improve your overall mental health.