A panic attack is a sudden and intense feeling of fear or anxiety. It occurs in response to a perceived threat, or for no clear reason. They can be overwhelming and scary, as attacks trigger uncomfortable physical symptoms. You may feel short of breath and like you’re going to pass out. However, panic attack symptoms usually subside when you find a way to calm down (which isn’t always easy). In rarer situations, frequent panic attacks develop into a panic disorder.
It’s time to take a deep breath and relax. Let’s explore the world of panic attacks and panic disorders, so we can discover the best treatments for you.
What is a panic attack?
Panic attacks begin suddenly and are unsettling.
Psychologically, they trigger intense feelings of fear or anxiety. Physically, they cause debilitating symptoms that make you think you’re having a heart attack or are going to faint.
Despite these obvious body and mind symptoms, panic attacks either:
a) have no apparent cause, or
b) occur when there is no real danger or threat, though a perceived threat may exist.
Most people have 1 or 2 panic attacks in their life. However, some people have recurrent panic attacks that take the form of a panic disorder. This can lead to avoidance behaviours that significantly impair quality of life.
Sometimes, panic attacks are a symptom of other mental health conditions, e.g. post-traumatic stress disorder (PTSD), social anxiety disorder. Treatment may involve therapy, as well medication and/or supplementation. Early intervention often leads to a better prognosis.
Symptoms of a panic attack
Panic attack symptoms usually appear without warning. It doesn’t matter where you are or what you’re doing – an attack can happen any place, any time. This can feel embarrassing if you’re at the shops or hanging out with friends. Good friends will help you through the experience. While strangers may be understanding, as panic attacks and panic disorders are more common these days.
The most intense symptoms usually only last a few minutes. Though, it’s common to feel fatigued afterwards for a few hours, as the body has had an adrenaline surge.
Common Panic attack symptoms include:
- Sudden sense of doom or danger
- Fear of losing control
- Feeling detached from reality
- Dizziness
- Light headed
- Feeling faint
- Shortness of breath
- Fast heartbeat
- Chest pain
- Sweating
- Chills
- Hot flashes
- Shaking
- Abdominal pain
- Nausea
- Headache
- Weakness
- Numbness or tingling.
During a panic attack, it’s best to sit down as soon as possible. Doing so removes some of the concern that you’ll pass out, as you feel more in control when sitting. Remain seated until you feel more stable and weakness passes.
What causes panic disorder?
Panic disorders (regular panic attacks) are not well understood. While exact causes are unknown, research suggests it relates to the following factors.
Genetics: Panic disorder may run in families, suggesting a genetic component. More studies will help practitioners understand why this is the case.
Neurotransmitters: Abnormal levels of neurotransmitters may contribute to the development of panic disorder. Serotonin, norepinephrine, and gamma-aminobutyric acid (GABA) likely play a role.
Brain function and structure: Changes in brain function and structure may increase the risk of a panic disorder. More specifically, alterations in the amygdala and prefrontal cortex seem relevant.
Environmental factors: Trauma, stress, and major life changes can trigger one-off and recurrent panic attacks. Smoking and excessive caffeine can also contribute.
Substance abuse: Use or withdrawal from drugs or alcohol alters brain chemistry. This increases your risk of panic-related disorders, including anxiety.
Medical conditions: Some medical conditions contribute to the development of panic disorder. The most common include anxiety, asthma, COPD, thyroid disorders and heart rhythm problems.
Complications of panic disorder include suicidal thoughts and decreased quality of life. That’s why it’s important for those with regular panic attacks to seek a proper diagnosis and treatment.
Treatments for Panic Attacks
Panic disorder and panic attack treatment is most effective when you use a combination of therapies. Common treatment options include:
Cognitive-behavioural therapy (CBT)
Psychologists conduct this type of talk therapy, which helps:
- identify negative thought patterns and behaviours that contribute to panic attacks
- develop coping strategies that minimise and manage symptoms.
Mindfulness-based therapies
Mindfulness meditation and yoga teach you how to live with more calm in the present moment. This can reduce anxiety and help you feel more in control during an attack. Research shows that these practices help reduce the frequency and severity of panic attacks and disorder.
Relaxation techniques
Relaxation practices help lower stress and feelings of anxiety. Massage does this by releasing tension from muscles. Reiki may help by restoring feelings of control and soothing the nervous system.
Supplements
Some herb and vitamin supplements specifically nourish the nervous system. If stress or anxiety is a problem, this can help reduce the risk of a panic attack occurring. It’s best to speak with a Naturopath to find which is best for you. Popular choices include:
- Oats: A tonic for the nerves that also has relaxant and antidepressant properties.
- Passionflower: Excellent for treating anxiety, stress and insomnia. It’s believed to work by increasing gamma aminobutyric acid (GABA) in the brain.
- Magnesium: Responsible for more than 300 functions in the body, including relaxing the muscles. Having a magnesium deficiency increases your risk for anxiety and depression.
Acupuncture
Acupuncture points stimulate endorphins, which are feel-good hormones. Studies show this can help you feel calmer and less prone to anxiety and panic attacks. This is especially useful if you have a panic disorder.
Find health experts who treats Panic Attacks
Medications for panic attacks
In some instances, medication is used to treat panic attacks and panic disorder. The most common options, include:
- Antidepressants, to help manage underlying anxiety that may be contributing to panic attacks.
- Benzodiazepines, e.g. Valium, to give immediate relief from panic symptoms. Note that these can be habit-forming and must be used with caution.
- Beta-blockers, to manage physical symptoms of panic attacks, such as rapid heartbeat.
How to get panic attacks diagnosis
Getting a diagnosis for panic attacks involves several steps.
First, speak with a health practitioner about your symptoms and medical history. They may do a physical exam and order lab tests to rule out underlying medical conditions.
Next, you may receive a referral to a mental health professional, such as a psychiatrist or psychologist. They’ll do a comprehensive evaluation to diagnose panic attacks. This includes a psychological assessment that uses diagnostic criteria from the Diagnostic and Statistical Manual of Mental Disorders.
It’s important to talk openly and honestly about symptoms. This is the only way you can get an accurate diagnosis and appropriate treatment plan.
Conclusion
Panic attacks and panic disorder can be distressing and overwhelming. However, effective treatment can help you feel more calm, in control, and less worried about symptoms popping up unexpectedly. Be patient when seeking treatment, as it may take a little time to find the one that best suits you. When you do, you’ll be able to better manage your symptoms and have a higher quality of life.
FAQs
How long do panic attacks last?
In some instances, a panic attack will peak within a few seconds and then be over in a few minutes. The average panic attack lasts between 5 and 20 minutes.
Does being emotionally sensitive increase your risk of panic attacks and panic disorder?
Being sensitive or empathic can make you more vulnerable to a panic attack when you get overwhelmed. If you are emotionally sensitive, it’s important to know which rituals and practices help you stay calm and grounded.
Can eating help a panic attack?
If your blood sugar drops quickly, you may feel like you’re having a panic attack. That’s why eating a few bites of carbohydrate-rich food – while you’re having symptoms – may help you feel calmer faster.
