Panic attacks are an intense feeling of anxiety that builds, they are a form of an intense fear response which significantly amplifies the body’s typical reaction to a perceived threats. Most panic attacks typically last for about 5 to 20 minutes and can seem to come out of no where. Symptoms generally peak within the first 10 minutes. It can be possible for symptoms linger, this prolonged experience may occur if you are undergoing a subsequent panic attack or if you are facing other anxiety-related symptoms.. While fear is a natural and often protective mechanism, panic attacks can disrupt daily life and lead to overwhelming distress.
The physical symptoms can be like those of a heart attack. Once you find yourself in a panic attack, the sensations of the attack can worsen if you think you might be having a physical or mental emergency. Another fear that might increase a panic attack is the fear that you could be judged negatively if you are having an attack in public.Panic attacks vary widely, and not all people experience the same symptoms. Also, it is important to remember that the symptoms of anxiety can change over time.
In a typical threat situation, when we feel we are faced with a danger, the body activates the "fight or flight" response. This biological reaction prepares us to either confront the threat or flee from it. However, during a panic attack, this response becomes exaggerated and can occur in situations that are not genuinely life-threatening, making it very confusing and distressing.
How it manifests
Some of the more common physical sensations that can occur during a panic attack:
• Rapid Heartbeat: A common experience during a panic attack is a pounding or racing heart, which can evoke feelings of alarm or impending doom.
• Dizziness or Light-headedness: Many people report sensations of faintness or light-headedness, contributing to the overall feeling of losing control.
• Temperature Fluctuations: It’s not unusual to experience extreme temperatures, feeling either excessively hot or uncomfortably cold, as the body reacts to heightened stress.
• Sweating and Trembling: Physical reactions may include excessive sweating, trembling, or shaking, which can further intensify feelings of anxiety.
• Nausea: You may experience nausea, resembling a sick feeling in their stomach, which can exacerbate the distress of the situation.
• Chest or Abdominal Pain: Discomfort in the chest or abdomen is another frequent symptom, often leading to fears of more serious medical issues.
• Breathing Difficulties: You may struggle with your breath, feeling as though they are choking or unable to get enough air, which can amplify panic.
• Weakness in Legs: The sensation of shaky or jelly-like legs is common, making it difficult to stand or move confidently.
• Dissociative Feelings: A sense of disconnection from your body or surroundings, known as dissociation, which can leave you feeling detached or unreal.
Causes and Triggers
Various factors can contribute to the onset of panic attacks. These may include:
• Big Life Events: Such as the loss of a loved one, separation from a partner, or the joyous yet overwhelming experience of welcoming a new child can act as catalysts for panic attacks. These circumstances often bring about intense feelings of grief, anxiety, or even joy that can be difficult to manage, leading to heightened states of panic.
• Challenges in Relationships: Relationships are a core experience of being human and are joyful but they can also be a source of considerable stress. Difficulties in personal relationships, whether stemming from unresolved issues or current conflicts, can evoke strong emotions. These struggles can manifest as panic attacks, particularly when we grapple with feelings of inadequacy, fear of loss, or unresolved past traumas.
• Health Anxiety: We are saturate with information and news everyday as a result it is easy to become overly preoccupied with personal health and safety concerns. This hyper-awareness can lead to excessive worry about potential illnesses or health issues, creating a cycle of anxiety that may culminate in panic attacks. Such health-related fears can be debilitating, prompting you to seek reassurance or avoid situations perceived as risky. Understanding the root of these worries is essential for developing healthier coping mechanisms.
• Genetics: Research indicates that genetics may play a crucial role in the likelihood of experiencing panic attacks. If you have close relatives who struggle with anxiety disorders you may be more likely to be susceptible to them.
•Traumatic events: Certain life events can serve as catalysts for panic attacks. Experiences such as sexual assault, severe accidents, or witnessing a distressing incident can leave lasting emotional scars. These events may instigate feelings of fear and anxiety, leading to panic attacks even long after the initial trauma has occurred.
• Sleep disorders: Sleep disturbances, including insomnia or sleep apnea, can significantly affect mental health. Poor sleep quality can exacerbate feelings of anxiety and contribute to the onset of panic attacks. When sleep quality suffers you may find yourself more susceptible to panic symptoms, emphasising the importance of healthy sleep patterns for emotional well-being.
• Illness or injury: You may notice significant changes in your physical state. These alterations can manifest as heightened anxiety or stress responses, leading to the onset of panic attacks. The body, still in recovery, may react to perceived threats more intensely, making it essential to recognise and address any physical changes.
• Hormonal Fluctuations: Significant life events, such as pregnancy or menopause, can lead to considerable hormonal shifts within the body. These changes can affect mood and emotional stability, potentially increasing the likelihood of panic attacks. Understanding the relationship between hormones and anxiety can empower you to seek appropriate support during these transitional phases.
• Caffeine Sensitivity: Caffeine, a common stimulant found in coffee, tea, and various energy drinks and can have profound effects on the body. If you are particularly sensitive to caffeine, its consumption can elevate heart rates and induce feelings of jitteriness or nervousness. This heightened state of arousal may trigger panic attacks.
How to manage panic attacks?
Experiencing a panic attack can be overwhelming, but there are several strategies you can employ to help manage the situation effectively. Here are some techniques to consider during and after an attack:
During a Panic Attack
1. Breathing Exercises
Focus on your breath by inhaling and exhaling slowly. A helpful method is to count to five for each breath in and out. This will calm your nervous system.
2. Physical Movement
Moving can help shift the sensations, try stamping your feet, swinging your arms and walking around, this can provide an outlet for built-up energy and assist in regulating your breathing.
3. Engage Your Senses
Redirect your thoughts by focusing on your senses. You might chew mint-flavored chewing gum or suck on mint sweets, as the strong flavor can anchor you to the present. Alternatively, touching or hugging a soft object can provide comfort.
4. Grounding Techniques
Grounding techniques can enhance your sense of control during an episode. These methods are particularly beneficial if you experience feelings of dissociation. A common technique is the 5 things you can notice technique: .
5: Acknowledge FIVE things you see around you. ...
4: Acknowledge FOUR things you can touch around you. ...
3: Acknowledge THREE things you hear. ...
2: Acknowledge TWO things you can smell. ...
1: Acknowledge ONE thing you can taste.
After a Panic Attack
1. Prioritise self-care
After experiencing a panic attack, it's crucial to listen to your body. You may need to rest in a calm environment or nourish yourself with food and drink to recuperate.
2. Communicate with people you trust
Share your experience with someone you trust. Discussing your panic attack can be beneficial, especially if you explain how they might recognise the signs of another episode and how they can assist you in that moment.
By employing these techniques during a panic attack and taking care of yourself afterward, you can create a supportive framework for managing these challenging experiences. Remember, reaching out for professional help is also a valuable step in your journey to understanding and coping with panic attacks.
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