Understanding Panic Attacks: Signs, Causes, and Treatment

Signs Of A Panic Attack: What To Watch For And When To Seek Help

Panic attacks are often a symptom of anxiety and panic disorders but can also happen unprompted, without warning. Panic attacks can cause real and distressing physical symptoms that may trigger further fear and intensify panic. Understanding what panic attacks are, why they occur, and how to seek support is an essential step toward managing these challenging experiences.

What is a panic attack?

Panic attacks are sudden episodes of overwhelming dread, fear, and physical symptoms that can feel terrifying. They’re often associated with anxiety disorders, though they can occur independently.

The Diagnostic and Statistical Manual of Mental Health Disorders (DSM) defines panic attacks as “an abrupt surge of intense fear or discomfort” that reaches its peak within minutes.

During a panic attack, your body enters a state of “fight-flight-freeze,” which can impair your judgment and cause you to run, act defensively, or freeze up, making it difficult to speak or move. Physical symptoms that commonly occur during a panic attack include:

• 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” (depersonalization)
• Headaches
• Gastrointestinal difficulties
• Chest pain

Anyone can experience panic attack symptoms, regardless of whether they have a mental health condition. However, if you experience frequent and severe panic attacks that interfere with your daily functioning, you might be living with panic disorder.

Many individuals with panic disorder develop fear between attacks due to anticipatory anxiety about when the next episode might occur. For some, this fear can evolve into agoraphobia, causing difficulty leaving home or visiting specific public locations.

What causes a panic attack?

Panic attacks can be triggered by various factors, including stressors, sensory overload, trauma responses, and underlying anxiety. In some cases, panic attacks occur without any apparent trigger. If you experience unexplained panic attacks, speaking with a licensed clinical social worker at ReachLink can help you understand and manage these episodes. While panic attacks can be extremely uncomfortable, there are effective strategies to reduce their frequency and intensity.

Are panic attacks serious?

An isolated panic attack without other symptoms may not indicate a mental health disorder or long-term concern. However, panic attacks can be considered severe if they significantly impact your functioning and well-being. It’s worth noting that panic attacks can sometimes occur during actual medical emergencies, such as heart attacks. Researchers continue to study the connection between coronary disease and panic disorder to better understand this relationship.

Importantly, panic attacks themselves are not fatal and typically subside after ten to 30 minutes. If your panic attack lasts longer than 30 minutes, seeking medical advice or consulting with a ReachLink clinical social worker might be beneficial.

Research has identified an apparent correlation between panic attacks and heart disease, though further investigation is needed to determine the exact nature of this connection.

Causes of panic disorder

Several factors may contribute to the development of panic disorder:

Genetics

There appears to be a genetic component to panic disorder. If you believe you’re experiencing this condition, it might be helpful to ask family members if they’ve also experienced panic attacks and how they’ve managed these symptoms.

Stress

Chronic stress can negatively impact both physical and mental health. Many people face unavoidable daily stressors that, when left unaddressed, can lead to panic attacks, mental burnout, and other mental health challenges.

Environmental factors

Panic disorder sometimes co-occurs with other mental health conditions like post-traumatic stress disorder (PTSD), which develops from environmental factors such as traumatic events. If you’ve experienced trauma, especially during childhood, you might experience panic attacks when triggered or reminded of the event.

Risk factors for panic attacks

Certain risk factors may increase your likelihood of experiencing panic attacks. These include:

• Traumatic events
• Medical trauma
• Adverse childhood experiences
• Chronic stress
• Smoking
• Substance use
• A history of abuse
• Significant life changes (moving, having a child, getting married)
• Phobias
• Mental health conditions like depression, anxiety disorders, or PTSD
• A current unhealthy or abusive relationship
• Attachment anxiety

Prevention and relaxation techniques

Several techniques can help regulate your nervous system before a panic attack occurs:

Deep breathing

Deep breathing exercises can effectively lower stress levels by shifting your focus to the sensation of air moving in and out of your lungs rather than other bodily sensations. This practice also signals to your nervous system that you are not in danger.

Exercise

Regular physical activity helps release nervous energy throughout the day, potentially reducing stressors that could trigger panic attacks. Research has demonstrated direct links between exercise and improved mental health.

Grounding exercises

Grounding techniques can be particularly effective before or during a panic attack. When you feel panic symptoms beginning, look around your environment and notice three items of your favorite color. Then, find an object that holds personal significance and reflect on why it matters to you. For example, if you have a meaningful gift from someone you care about, hold it and recall the positive emotions associated with receiving it.

Healthy lifestyle choices

Making healthy lifestyle choices can help prevent panic attacks. Consider maintaining a nutritious diet, establishing consistent sleep patterns, attending regular medical check-ups, spending quality time with loved ones, and connecting with nature.

The TIPP skill from dialectical behavior therapy (DBT)

Dialectical behavior therapy, developed by Marsha Linehan, Ph.D., includes valuable skills for managing intense emotional responses. The TIPP skill from DBT’s distress tolerance module stands for:

• T: Temperature
• I: Intense Exercise
• P: Paced Breathing
• P: Progressive Muscle Relaxation

To implement this technique, first alter your body temperature. Research shows that cold water immersion can effectively interrupt panic attacks. If swimming isn’t an option, try splashing cold water on your face, holding an ice cube, or taking a cool shower. The temperature change can help reset your nervous system.

Next, engage in physical exercise—swimming, running, hiking, or yoga. Physical activity increases endorphins, naturally elevating your mood.

Then, find a comfortable position and practice paced breathing by counting your inhales and exhales. You might count to five, eight, or ten, depending on what feels comfortable for you.

Finally, practice progressive muscle relaxation by tensing and then releasing each muscle group in your body, starting from your toes and working up to your head. This helps release physical tension that accumulates during anxiety and panic.

When to seek professional help

While self-help techniques can be effective, professional support is sometimes necessary. If you find that panic attacks are frequent, intense, or interfering with your daily life, seeking help from a qualified mental health professional is crucial. They can provide an accurate diagnosis, develop a personalized treatment plan, and offer evidence-based therapies such as cognitive-behavioral therapy (CBT) or dialectical behavior therapy (DBT) to help you manage and reduce symptoms.

Additionally, professional guidance can assist in addressing underlying issues, such as trauma or co-occurring mental health conditions, that may contribute to panic attacks. Medication may also be considered as part of a comprehensive treatment approach in some cases, under the supervision of a psychiatrist or primary care provider.

Remember, experiencing panic attacks is not a sign of weakness or failure. With the right support, understanding, and coping strategies, you can regain control and improve your quality of life. If you or a loved one is struggling, reach out to a trusted healthcare provider or a ReachLink clinical social worker today to take the first step toward recovery.