Panic attacks can come out of nowhere, and the physical symptoms of panic attacks can feel life threatening. The good news is that a panic attack won’t actually kill you. The bad news is the body’s physiological responses to panic attacks can feel an awful lot like a life-threatening heart attack or stroke. For this reason, it’s important to be able to recognize panic attacks when they occur. If you experience panic attacks regularly, you may also want to plan for how to navigate panic attacks as they arise. In this blog, we’ll discuss the common warning signs of panic attacks and provide tips for working through the panic attack in the moment.
What Are Panic Attacks?
A panic attack is a sudden experience of overwhelming or intense worry, anxiety, fear, or panic. It can impact thinking, emotions, and behavior. Additionally, it can lead to negative physiological responses like accelerated heart rate, sweating, dizziness, and chest pains. There are a wide range of symptoms associated with panic attacks, which we will discuss below, so it can be difficult to accurately diagnose panic attacks. Many people experiencing panic attacks end up at the emergency room because the physical impact of this anxiety disorder closely mimics other medical conditions.
While anyone can experience a panic attack, and they are not necessarily related to any specific underlying cause, you may be at greater risk for a panic attack if you meet any of the following criteria:
- You have been diagnosed with anxiety or panic disorder or have experienced psychosis
- You have specific medical conditions ( hyperthyroidism)
- You misuse alcohol and certain drugs (some prescription medications may trigger a panic attack)
- You experience a panic trigger (public speaking, conflict, important social events)
- You have experienced a significant life change recently (loss of a loved one, divorce, having a new baby, etc.)
Symptoms of Panic Attacks
The symptoms of panic attacks may seem to develop out of nowhere and reach maximum intensity within a few minutes. Each person will experience unique symptoms associated with panic attacks, but some of the most common include:
- Accelerated heart rate
- Heart palpitations or skipped heartbeat
- Shaking
- Sweating
- Pain in the chest
- Upset stomach and nausea
- Difficulty catching breath or feeling like you’re choking (hyperventilating)
- Dizziness, light-headedness, or feeling unsteady on your feet
- Headaches
- Difficulty focusing or paying attention
- Flushing or feeling hot
- Chills or feeling cold
- Numbness
- Tingling sensations
- Feeling detached from the things around you
- The world around you feels unreal
- Fear of losing control
- Feel like you’re dying
Tips for Managing Panic Attacks in the Moment
If you are struggling to manage panic attacks, here are some tips to help you feel a little better in the moment:
- Take a deep breath – hyperventilating is a common symptom of panic attacks, and deep breathing exercises can help control this side effect. Slowly inhale and count to four. Then, hold your breath for seven seconds. Finally, exhale for eight seconds.
- Close your eyes – during a panic attack related to your current experience (public speaking, a fight), adding more stimuli can be overwhelming. If you feel a panic attack coming on, close your eyes and focus inward to avoid engaging in outside stimulus that could cause even greater levels of panic.
- Step away – another great option for managing panic attacks that are related to a specific experience, is giving yourself permission to step away. If you’re having a disagreement with someone that is triggering a panic attack, ask the person you’re in conflict with to give you a few minutes (or hours or days) to decompress before you continue.
- Be mindful – some panic attacks are rooted in a fight, flight, or freeze response to trauma or stress. When these sources of trauma or stress are not actually present, it can be beneficial to practice mindfulness. Focus on each of your senses in turn. What do you see, smell, taste, hear, and feel in this moment?
- Chill out (literally) – Splashing cold water on your face, placing a cold washcloth on the back of your neck, or holding an ice cube can jolt you out of the fight-or-flight response and reduce your heart rate.
- Repeat an affirmation – when you feel panic arising, repeat a simple affirmation to yourself. It can be anything that feels authentic to you, and it doesn’t have to be anything complicated. You can simply repeat, “I’m okay.” You can repeat whatever will help you feel more ease.
Schedule a Therapy Session at Cedar Counseling & Wellness
If you’re experiencing panic attacks, we hope you’ll consider visiting with a knowledgeable therapist at Cedar Counseling & Wellness. Regular therapy sessions can be an important part of ongoing plans to reduce the number and severity of panic attacks as well as an invaluable resource to develop strategies to manage panic attacks. When you’re ready to get started, simply take a few moments to schedule a consultation visit or a full therapy session.
