Understanding And Managing Panic Attacks
Panic attacks are sudden and intense episodes of anxiety and fear often accompanied by physical symptoms (i.e., sweating, racing heart, and shortness of breath) and emotional and cognitive symptoms (e.g., fear of dying, feelings of unreality). These episodes can be distressing and overwhelming, impacting mental and physical well-being. Recognizing the symptoms of a panic attack and understanding highly effective treatment strategies are essential steps for managing panic attacks.
Panic Attack Symptoms
Panic attacks often feel like a sudden and intense surge of fear or discomfort that feels like an acute crescendo of anxiety, reaches a peak within minutes, and is usually over within 15-20 minutes. They can happen in the setting of an anxiety disorder, other mental health condition (e.g., depression), or medical conditions (e.g., cardiac issues). Panic attacks manifest differently from person to person but share common symptoms. Understanding the signs can help you recognize and address panic attacks. Panic attacks typically follow a pattern and escalate in a self-perpetuating cycle where fearful thoughts exacerbate physical symptoms, which increases fear.
Physical Symptoms
Chest pain or discomfort
Sweating
Heart racing, palpitations, or pounding
Nausea or upset stomach
Shortness of breath
Dizziness, lightheadedness, feeling unsteady or faint
Shaking or trembling
Experiencing chills or hot flushes
Numbness or tingling
Feelings of choking
Emotional Symptoms
Feelings of unreality
Fear of dying
Fear of losing control or going insane
Panic Attack Treatment
While panic attacks can be distressing and terrifying, there are various treatment strategies that can help effectively manage and reduce the intensity and frequency of panic attacks.
1. Psychoeducation helps individuals become knowledgeable about panic attack symptoms and the panic attack cycle so they don’t continue to feel helpless and overwhelmed. Treatment often begins by understanding why people experience panic attacks and facts about panic attacks (e.g., panic attacks aren’t harmful).
2. Cognitive Behavioral Therapy (CBT) is a widely used and evidence-based therapeutic approach that helps children, teens, and adults identify and restructure thinking patterns and beliefs. CBT equips people with coping skills to manage panic attacks by breaking the panic attack cycle. Tracking symptoms using a panic attack record helps one shift into the role of a scientist observer by recording (rather than avoiding and being afraid of) symptoms.
3. Diaphragmatic breathing exercises that consist of breathing in slowly through the nose and out through the mouth can help mitigate a panic attack. If you struggle to breathe deeply during a panic attack, try breathing out first (like you’re sighing) before breathing in through your nose. Mindfulness and relaxation techniques such as progressive muscle relaxation can also help calm the sympathetic nervous system and physiologic response to anxiety.
4. Healthy lifestyle choices such as exercising regularly, staying hydrated, eating a nutritious and balanced diet, obtaining adequate sleep, and practicing consistent relaxation/self-care can add to overall well-being and anxiety management.
5. Professional guidance from a mental health professional such as a psychologist can provide individually tailored treatment plans and support based on your specific needs.
Panic attacks can feel daunting and significantly impact an individual’s overall quality of life. However, recognizing the symptoms and understanding the effective treatment strategies can make a positive difference. If you are struggling with panic attacks, don’t hesitate to contact me about anxiety treatment to address panic attacks. I can help you manage and reduce the frequency/intensity of panic attacks.
