Signs Of A Panic Attack: What To Watch For And When To Seek Help
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Panic attacks are often a symptom of anxiety and panic disorders but can also happen unprompted, without warning. Panic attacks and panic disorder can cause real and distressing physical symptoms that may cause further fear and symptoms of panic. One step you can take toward understanding panic attacks is learning about why they occur, what they look like, and how to seek support.
What is a panic attack?
Panic attacks are sudden episodes of dread, fear, and physical symptoms that can feel terrifying. They’re associated with panic disorder, which is a type of anxiety disorder.
The Diagnostic and Statistical Manual of Mental Health Disorders (DSM) defines panic attacks as “an abrupt surge of intense fear or discomfort” that peaks within minutes.
When a panic attack occurs, you might feel that your body is in a state of “fight-flight-freeze,” which might inhibit your judgment and cause you to run, act defensively, or freeze up, struggling to speak. A few physical symptoms that may occur during a panic attack can include the following:
Rapid heart rate
Increased blood pressure
Heavy or shallow breathing
Shortness of breath
Tingling sensations
Numbness
Fatigue
A feeling of being “out of your body”
Headaches
Gastrointestinal difficulties
Chest pain
Anyone can experience panic attack symtoms, and they aren’t only associated with a mental illness. However, you might be living with panic disorder if you have frequent and severe panic attacks that decrease your functioning in one or more areas of life.
Many people with panic disorder feel fear between panic attacks due to the symptoms they cause. For some people, agoraphobia may form due to the fear of panic attacks in certain situations, which can cause difficulty leaving home or going to specific public locations.
What causes a panic attack?
Stressors, sensory overload, trauma responses, panic disorder, and anxiety can cause panic attacks. In some cases, panic attacks occur for no assumed reason. If you have panic attacks and aren’t sure why, consider contacting a licensed therapist for support. Although panic attacks can be significantly uncomfortable, there may be ways to reduce the chances of them occurring.
Are panic attacks serious?
If you experience a panic attack with no other symptoms, it might not be a sign of a mental disorder or long-term concern. However, a panic attack might be considered severe if it significantly impacts your functioning and well-being. In addition, it may be possible to have a panic attack during a medical emergency, such as a heart attack. Researchers are studying the connection between coronary disease and panic disorder to understand this phenomenon further.
However, panic attacks are not fatal and often end after ten to 30 minutes. If your panic attack lasts longer than 30 minutes, calling a nurse helpline for medical advice or talking to a therapist for mental health guidance might be beneficial.
Note that there is an apparent correlation between panic attacks and heart disease, but further research is required to identify the exact cause of this link.
Causes of panic disorder
There are a few potential causes of panic disorder, including the following.
Genetics
Genes may play a role in whether you develop panic disorder. If you think you are living with this mental health condition, you might ask your parents or others in your family if they have also lived with panic attacks and how they’ve coped with these symptoms.
Stress
Chronic stress can have adverse physical and mental health impacts. However, many people face daily stressors that are challenging to avoid. When left untreated, chronic stress can lead to panic attacks, mental burnout, and other mental health challenges.
Environmental factors
Panic disorder may sometimes co-occur with other mental health conditions, like post-traumatic stress disorder (PTSD), which forms from environmental factors (traumatic events). If you have experienced a traumatic or adverse event, especially during childhood, you might experience panic attacks when triggered or reminded of the event.
Risk factors for panic attacks
You might choose to limit certain risk factors in your life to lessen your chances of a panic attack. The following are common risk factors associated with panic disorder and panic attacks:
Traumatic events
Medical trauma
Adverse childhood experiences
Chronic stress
Smoking
Substance use
A history of abuse
Significant life changes, like moving, having a child, or getting married
Phobias
A mental illness like depression, anxiety disorders, or PTSD
Panic disorder
A current unhealthy or abusive relationship
Attachment anxiety
Prevention and relaxation techniques
You can use a few prevention techniques to control your nervous system before a panic attack, including the options below.
Deep breathing
One technique for lowering stress levels is deep breathing. With deep breathing exercise, you can focus on the sensation of moving air in and out of your lungs instead of on the other sensations in your body. Deep breathing may also send a signal to your nervous system that you are not in danger.
Exercise
Exercise may help you externalize nervous energy during the day, potentially reducing stressors that could lead to a panic attack. In addition, it has direct links to improved mental health.
Grounding exercises
Many people use grounding exercises to cope before or during a panic attack. When you feel a panic attack coming, look around you at your environment. Try to notice three items of your favorite color.
Afterward, look for an item that means a lot to you and consider why it positively impacts you. For example, if you have a stuffed animal given to you by your partner, you might hold it and think about the time your partner gifted it to you and why it made you feel loved.
Healthy lifestyle choices
You may prevent panic attacks by making healthy lifestyle choices. For example, you might choose to eat a healthy diet, wake up and sleep at the same times each day, and go to the doctor for a yearly checkup. You can also spend time with people you love and take time in nature to connect with your environment.
The TIPP skill from dialectical behavior therapy (DBT)
Dialectical behavior therapy was developed by Marsha Linehan, Ph.D., to help individuals with profound emotional responses. One module of the DBT workbook is distress tolerance, which focuses on coping with extreme distress. The TIPP skill is one skill from this module, which is an acronym standing for the following:
T: Temperature
I: Intense Exercise
P: Paced Breathing
P: Paired Muscle Relaxation
To start, find a way to alter your temperature. Studies show that swimming in cold water stops panic attacks. If you can’t swim, you can put your face in a sink of cold water, hold an ice cube, or take a cold shower. The temperature of a cold shower can reset your nervous system, potentially bringing you out of your panic.
After changing your temperature, partake in a form of exercise. Swimming in cold water is one way you can combine both skills. However, you can also try running, taking a hike, running on a treadmill, or doing yoga. Exercising can increase endorphins in your brain, allowing you a mood boost.
After you have finished the first two skills, sit or lay down in a comfortable location. Start pacing your breathing by counting on your in and out breaths. You might count to five, eight, or ten, depending on what works for you. While breathing, you can practice paired muscle relaxation by thinking of relaxing each muscle as you breathe. Start with the muscles of your feet and move up to the top of your head, relaxing each part of your body.
Treatment options for panic attacks
Consider seeking support if panic attacks or panic disorder adversely impact your life. Panic disorder can be treatable or manageable with help, and psychotherapy and medication are often effective treatments for this disorder. We’ve highlighted common options below – speak with a mental health professional to learn more about how panic disorder is treated or to develop a personalized treatment plan for your symptoms.
Medication
There are multiple medications used for short-term or long-term anxiety relief. For example, beta-blockers can minimize the fight-or-flight response to frightening situations, which may reduce symptoms of panic for some people. To discuss medication options, consult your primary care provider or a psychiatrist for further information on what might work for your situation.
Counseling
Counseling or therapy can allow you to talk to a professional about how your panic attacks impact your life. Some therapists may recommend options like exposure therapy if your panic attacks are caused by a certain trigger. Likewise, they may recommend methods like daily meditation to alleviate stress caused by daily life or living in unpredictable times.
If you are someone whose panic attacks lead to agoraphobia or cause barriers to in-person therapy, you might try an online therapy service like BetterHelp. You can talk to a professional from home through an online therapy platform and choose between phone, video, or live chat sessions. In addition, many online platforms offer messaging with your therapist, allowing you to reach out to them throughout the week. If you have a panic attack, you can message your therapist and ask for in-the-moment coping skills that may help you control your emotions.
One study on online cognitive-behavioral therapy (CBT) for panic disorder found that internet-based interventions could effectively treat symptoms, with results similar to in-person studies. In addition, research suggests that online therapy was more cost-effective than face-to-face treatment for many clients. If you’re interested in receiving mental healthcare online, you can get started anytime, often receiving a match with a therapist within 48 hours of signing up.
Takeaway
Treatment for panic disorder is often associated with a reduction in panic attacks and anxiety. Research indicates that 90% of people can find relief from panic attacks if they seek treatment. This statistic may motivate you if you aren’t sure whether you want to seek help.
If you’re ready to talk to a professional now, consider sending a message to a therapist online or calling therapists available in your area for a consultation to get started with treatment. You’re not alone, and symptom management is possible.
How do I know if I had a panic attack?
It can be challenging to determine if you’ve had a panic attack, especially if you’ve never experienced one before. When you have a panic attack, you might feel intense fear or a sense of impending doom, like your judgment is inhibited or you’re freezing up or having difficulty speaking. People can also have a panic attack worrying about when they will have their next panic attack. You may also experience physical sensations and symptoms like increased blood pressure, high heart rate, shallow breathing, numbness, tingling, headaches, fatigue, chest pain, GI disturbances, or feeling outside your body.
What is the difference between a panic attack and an anxiety attack?
Anxiety attack is not a true medical term, but some people use it as another term for a panic attack. People with anxiety disorders can have panic attacks; there is no separate term.
What does a panic attack feel like?
Everyone can experience panic attacks differently, but some common panic attack symptoms include elevated blood pressure and heart rate, shallow breathing, headaches, chest pain, numbness, tingling, and fatigue. A panic attack can also make you feel like you’re freezing up, having difficulty speaking or overwhelming fear, or that you’re in a life threatening situation.
Do you cry during panic attacks?
Crying may not be one of the most well-known symptoms of a panic attack, but some people can experience crying as a symptom.
What triggers panic attacks?
Many things can trigger a panic attack, including a traumatic event, pre-existing health conditions, medications, caffeine, substance abuse, low blood sugar, diet, large social events, finances, and arguments with friends and family. That said, some panic attacks can seemingly come out of nowhere.
How long do panic attacks last?
Panic attacks usually peak in 10 to 20 minutes but can last 30 minutes to an hour.
Are panic attacks normal?
Panic attacks are common. As much as 11% of the population is affected by panic attacks every year. Many people will have a single panic attack and recover without treatment, but some will develop panic disorders and have more panic attacks. People with a family history of panic disorder may be more likely to develop one, and symptoms usually first appear in late adolescence or early adulthood.
Can you sense a panic attack?
Panic attacks usually come on suddenly and for no reason, so it may not be possible to sense unexpected panic attacks coming on. That said, some people may be able to tell when their anxiety is ramping up or when they are losing control, whether it’s because they’re experiencing an increase in anxiety in general or because they are facing a situation that has brought on a panic attack in the past, like a public speaking engagement.
How to calm a panic attack?
You can use a few techniques to manage your nervous system before a panic attack starts. Deep breathing techniques help you focus on moving air in and out of your lungs instead of feeling the other sensations in your body, and it can also signal your nervous system that you are not in danger. You may also want to try the 333 grounding technique, where you look at your environment and name three things you can see, three things you can hear, and three things you can touch.
Making healthy lifestyle choices can help ward off panic attacks, too. Exercise can help lower anxiety, as can eating a healthy, balanced diet and getting enough sleep.
If you are experiencing panic attacks and panic disorder symptoms and want to talk to someone about how to manage them, online talk therapy can help. Panic disorder can be treated with therapy and medication, like selective serotonin reuptake inhibitors or serotonin norepinephrine reuptake inhibitors, which can also treat depression and anxiety disorders.
How do you cure a panic attack fast?
If you are having a panic attack, one technique you can use to try to stop it is TIPP skills, a method used in dialectical behavior therapy to cope with extreme distress. TIPP stands for temperature, intense exercise, paced breathing, and paired muscle relaxation. To start, find a way to lower your temperature. Some research shows that swimming in cold water can stop panic attacks. If you can’t swim, try getting a cold shower or splashing your face with cold water. Then, exercise. Try running, going for a hike, or doing yoga. When you’re done, sit or lay down somewhere comfortable and take slow, deep breaths. While doing your deep breathing, practice paired muscle relaxation by thinking about relaxing each muscle in your body. Start with your feet, then move up your body to your head, relaxing each part of your body as you go.
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