Imagine you’re on the bus for your daily commute to work and browsing your phone, when out of nowhere, you feel a rush of panic. Your heart races, palms sweat, and you can barely breathe. Everything around you seems to be fine, and there is no apparent reason for the surge of fear. So, why does it feel like the world is closing in on you?
You may have just experienced a panic attack – a sudden, intense wave of fear that can be physically and emotionally overwhelming.
While a single panic attack may occur in some people without further issues, recurrent panic attacks may develop into a panic disorder, which can severely impact quality of life.
At Kaizen Brain Center, we want to help you understand what’s happening during a panic attack, how to spot the signs, and how to manage the symptoms.
What is a Panic Attack?
A panic attack is a brief episode of intense fear that usually peaks within a few minutes and commonly lasts between 5 minutes to 20 minutes with some people reporting attacks lasting up to 1 hour. It is often accompanied by intense physical symptoms, such as a racing heart or shortness of breath, and psychological symptoms, like fear of losing control or even dying. These attacks can happen suddenly and without warning, which is why they can be so frightening.
While panic attacks themselves are not life-threatening, the experience can feel extremely intense and often mimic other serious health conditions, like heart attacks, leading some people to seek emergency care.
Symptoms of a Panic Attack
Panic attack symptoms can be physical and psychological and can manifest differently across individuals.
Physical symptoms can include:
- Heart palpitations
- Sweating
- Trembling
- Shortness of breath
- Chest pain or discomfort
- Dizziness, vertigo, or fainting
- Nausea or gastrointestinal distress
- Hot flashes or chills
- Tingling or “pins and needles” sensations
Psychological symptoms can include:
- Fear of losing control or dying
- Fear of having a mental breakdown
- Feelings of depersonalization (feeling detached from your body)
How do you calm a panic attack?
If you are experiencing a panic attack, these strategies can help calm your mind and body:
Breathe Slowly:
Inhale deeply through your nose for a count of four, hold for a moment, and then exhale slowly through your mouth. Repeat this process until you feel more settled.
Grounding Methods:
- 3-3-3 Rule:
- Look around and name 3 things that you can see
- Listen carefully and identify 3 things that you can hear
- Move or point to 3 parts of your body, such as your hands, feet, or shoulders
- You can also try to focus on the present moment by describing your environment out loud, such as “I am in the kitchen, sitting on a chair”. Try physically touching objects near you to help you center your mind and body.
What is the difference between Panic Attack and Anxiety Attack?
You may have heard the terms “panic attack” and “anxiety attack” used interchangeably, but they are actually quite different. Understanding the difference between these two conditions can help you recognize what type of attack you are experiencing and what would be the proper treatment.
| Panic Attack | Anxiety Attack | |
| Onset | Sudden, often without warning or clear trigger | Develops slowly, often linked to a specific stressor |
| Symptom Escalation | Rapid, peaks in just a few minutes | More gradual, less intense |
| Duration | Typically 5 to 20 minutes, can last longer | Lasts hours or even days |
| Intensity of Symptoms | Intense, with a rapid peak | Less intense, more prolonged |
| Common Symptoms | Shortness of breath, rapid heart rate, chest pain, dizziness, sweating, shaking, fear of losing control | Worry, distress, restlessness, muscle tension, fatigue |
How Common are Panic Attacks?
Panic attacks are quite common with about 11% of adults experiencing a panic attack every year, with about 4.7% of adults developing panic disorder at some point in their lives. Panic attacks can develop at any age, though they are most common during adolescence or early adulthood.
What Triggers Panic Attacks?
The exact causes of panic attacks are fully understood, but experts believe they result from a combination of genetic, environmental, psychological, and physiological factors.
- Genetics: A family history of panic disorder or anxiety disorders can increase your likelihood of experiencing panic attacks.
- Environmental Factors: Traumatic events, such as a serious accident or the death of a loved one, can trigger panic attacks. Similarly, stressful experiences can trigger a panic attack, such as facing a phobia or even starting a new job.
- Psychological Factors: High stress or negative thought patterns can make you more likely to have panic attacks. This is especially relevant when experiencing conditions that may mimic panic attacks, such as high caffeine or side effects to medication.
- Physiological Factors: Some research suggests that certain areas of the brain, like the amygdala (which controls our fear response) may be overactive in those with panic disorder. Also, chemical imbalances in the brain such as serotonin and GABA, can contribute to panic attacks.
How are Panic Attacks treated?
The good news is that panic attacks are treatable, and there are several effective options for managing both the physical and psychological symptoms:
- Psychotherapy
- Cognitive behavioral therapy (CBT) is one of the most common forms of therapy used in the treatment of panic attacks. It helps people identify and change negative thought patterns and behaviors that contribute to their fear. CBT can also help with learning coping skills, breathing exercises, and other relaxation techniques to help manage anxiety and avoid panic attacks.
- Acceptance and Commitment Therapy (ACT) focuses on accepting distressing thoughts while making behavioral changes that align with personal values.
- Psychoanalytic Therapy targets the unconscious mind and helps people recognize how their unconscious thoughts and feelings can be leading to panic.
- Medications
- SSRIs (Selective Serotonin Reuptake Inhibitors) like fluoxetine, sertraline, and paroxetine are commonly prescribed medications for managing panic disorder by helping the brain rebalance levels of serotonin, which helps modulate mood and anxiety.
- SNRIs (Serotonin-Norepinephrine Reuptake Inhibitors) like venlafaxine and duloxetine are also used to treat panic attacks and anxiety disorders.
- Benzodiazepines like alprazolam and lorazepam can be used for immediate relief of severe symptoms, but they are typically prescribed for short-term use due to the risk of dependency.
- Lifestyle Changes
- Eating a balanced diet, exercising regularly, and getting enough sleep can help reduce the risk of panic attacks.
- Stress-reduction techniques, like practicing mindfulness or yoga, can help calm your nervous system and reduce the likelihood of panic attacks.
Conclusion
Panic attacks can feel terrifying but it is important to remember that they are temporary and treatable. By learning how to manage the symptoms, it is possible to regain control of your mental wellbeing. If you are struggling with panic attacks, know you’re not alone and help is available.
Get Treatment at Kaizen Brain Center
We understand how overwhelming panic attacks can be, and we strive to empower our patients with knowledge and tools to regain control and improve overall health.
At Kaizen Brain Center, our team of experts have developed comprehensive services and programs that can help you or your loved one find a remedy that works.
For panic attacks, consider these treatments offered at Kaizen Brain Center: