Understanding Panic Attacks: Symptoms, Causes, and How to Manage Them

What is a Panic Attack?

A panic attack is an overwhelming surge of fear and anxiety that comes on suddenly and reaches its peak within minutes. These attacks are often accompanied by physical symptoms such as a racing heart, shortness of breath, chest pain, dizziness, or a feeling of losing control. While panic attacks can be extremely frightening, they are not life-threatening.

Common Symptoms of a Panic Attack

Panic attacks vary from person to person, but common symptoms include:

• Rapid heartbeat or palpitations
• Shortness of breath
• Chest pain or discomfort
• Dizziness or lightheadedness
• Feeling detached from reality (derealization)
• Hot flashes or chills
• Trembling or shaking
• Fear of losing control or going crazy
• Nausea or upset stomach

Causes of Panic Attacks

The exact causes of panic attacks are not fully understood, but several factors can contribute to their development. These include:

• Genetics: Panic disorders may run in families.
• Stress: High levels of stress, such as job loss often referred to as redundancy, relationship issues, or financial problems, can trigger panic attacks.
• Medical Conditions: Certain health conditions, such as heart disease or thyroid problems, can increase the risk of panic attacks.
• Substance Use: Excessive use of alcohol, caffeine, or drugs may induce panic attacks.
• Major Life Changes: Events like moving, starting a new job, or experiencing trauma can trigger attacks.

Panic Attack vs. Anxiety Attack: What’s the Difference?

Many people confuse panic attacks with anxiety attacks, but there are key differences. Panic attacks are sudden, intense bursts of fear that last for a few minutes, while anxiety attacks tend to build gradually and can persist for longer periods. Panic attacks are often more physically intense and come on without warning, whereas anxiety attacks are usually tied to specific stressors or triggers.

How to Stop a Panic Attack

When experiencing a panic attack, it’s important to use coping strategies to regain control. Here are some ways to manage a panic attack:

• Focus on your breathing: Try deep, slow breaths to calm your nervous system. Sometimes breathing into a paper bag helps with this breathing.
• Ground yourself: Use the 5-4-3-2-1 method by identifying five things you see, four things you touch, three things you hear, two things you smell, and one thing you taste.
• Challenge negative thoughts: Remind yourself that panic attacks are not dangerous, and the feelings will pass.
• Practice mindfulness: Stay in the present moment by concentrating on sensations in your body or objects in your environment.

When to Seek Help

If panic attacks become frequent or interfere with your daily life, it's important to seek professional help. Therapies such as cognitive-behavioral therapy (CBT) and medications can be highly effective in managing panic disorder.

Don't suffer in silence. If you're struggling with panic attacks or anxiety, reach out for professional support today!