Everything You Need to Know About Panic Attacks
Panic attacks are sudden, overwhelming episodes of fear or anxiety that can strike without warning. They often mimic physical health emergencies such as heart attacks, leaving the person frightened, confused, and exhausted. While terrifying, panic attacks are not life-threatening. Understanding what they are, why they occur, and how to manage them is crucial to regaining control over your life and mental health.
What Is a Panic Attack?
A panic attack is an intense wave of fear or discomfort that peaks within minutes and may include physical and emotional symptoms. These episodes can occur unexpectedly or in response to known triggers. While panic attacks are a hallmark of panic disorder, they can also occur in other mental health conditions or as isolated events.
Common Symptoms of Panic Attacks
Symptoms often come on quickly and can feel disabling. While experiences vary from person to person, common symptoms include:
- Rapid or pounding heartbeat
- Shortness of breath or hyperventilation
- Chest pain or tightness
- Dizziness or feeling faint
- Chills or hot flashes
- Trembling or shaking
- Feelings of choking
- Nausea or stomach cramps
- Detached feeling (derealisation or depersonalisation)
- Fear of losing control, dying, or going crazy
These episodes typically last 5 to 20 minutes but can feel much longer due to their intensity.
Panic Attack vs. Anxiety Attack: What’s the Difference?
The terms are often used interchangeably, but they are different:
- Panic attack: Sudden and intense; may occur without a specific trigger.
- Anxiety attack: Gradual build-up linked to stress or worry, often longer-lasting and less intense.
What Causes Panic Attacks?
There is no single cause of panic attacks. They may arise from a combination of biological, psychological, and environmental factors:
1. Genetics
People with a family history of anxiety or panic disorders are more likely to experience panic attacks themselves.
2. Brain Chemistry
Imbalances in neurotransmitters like serotonin and norepinephrine may contribute to panic symptoms.
3. Stressful Life Events
Major life changes—such as the loss of a loved one, job loss, divorce, or trauma—can trigger panic attacks.
4. Medical Conditions
Some health problems may mimic or trigger panic symptoms, including:
- Thyroid disorders
- Heart arrhythmias
- Asthma or breathing disorders
- Substance use or withdrawal
5. Personality and Thought Patterns
People with perfectionist tendencies or catastrophic thinking styles may be more vulnerable to panic attacks.
Who Is at Risk?
Panic attacks can happen to anyone, but the following groups may be more susceptible:
- Women (twice as likely as men)
- People aged 15–45
- Individuals with a history of trauma
- Those with other mental health conditions like depression or PTSD
How Are Panic Attacks Diagnosed?
There is no specific test for panic attacks, but a doctor will assess your symptoms and rule out medical causes. You may be diagnosed with panic disorder if you experience recurrent attacks along with persistent worry about having more episodes or changing behaviour to avoid them.
Effective Treatments for Panic Attacks
1. Cognitive Behavioural Therapy (CBT)
CBT helps individuals understand their thought patterns and replace fear-based responses with constructive strategies. It’s considered the gold standard for treating panic disorder.
2. Exposure Therapy
This involves gradual, controlled exposure to panic triggers in a safe environment to reduce avoidance behaviour and desensitise fear responses.
3. Medication
Antidepressants such as SSRIs (e.g., sertraline) or SNRIs (e.g., venlafaxine) are commonly prescribed. Benzodiazepines (e.g., lorazepam) may be used short-term for severe cases.
4. Mindfulness and Relaxation Techniques
Practices such as meditation, deep breathing, and progressive muscle relaxation help lower stress levels and reduce panic frequency.
5. Lifestyle Adjustments
Regular exercise, a healthy diet, avoiding caffeine or alcohol, and good sleep hygiene can all improve mental resilience.
Coping Strategies During a Panic Attack
When panic strikes, these techniques may help you regain control:
- Grounding: Focus on physical sensations (touching an object, counting things around you)
- Box breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4—repeat
- Affirmations: Remind yourself: “This will pass. I’m safe.”
- Focus outward: Talk to a friend or change your environment if possible
How to Prevent Future Panic Attacks
While not all panic attacks can be prevented, long-term strategies can help reduce their frequency:
- Stick to a regular routine
- Attend therapy sessions consistently
- Practise daily stress-reduction techniques
- Monitor triggers and patterns in a journal
- Stay physically active
When to Seek Professional Help
If you’re experiencing frequent panic attacks, avoiding situations out of fear, or noticing a decline in your quality of life, it’s time to consult a mental health professional. Panic disorder is treatable, and with the right support, you can live fully and fearlessly.
FAQs About Panic Attacks
Can panic attacks cause physical damage?
No, they do not cause permanent physical harm, but they can mimic serious conditions and increase stress levels.
Is it possible to stop a panic attack before it starts?
Yes. Recognising early signs like restlessness or rapid breathing allows you to intervene with grounding or breathing techniques.
Do I need medication for panic attacks?
Not always. Many people find success with therapy alone, but medication can help if symptoms are severe or persistent.
Are panic attacks a sign of weakness?
Absolutely not. They are a physiological and psychological response that can happen to anyone, regardless of strength or resilience.
Can children or teens experience panic attacks?
Yes. Panic attacks can begin in adolescence, and early intervention can make a significant difference in long-term mental health.
Final Thoughts
Panic attacks can be overwhelming, but they are manageable and treatable. Understanding your triggers, seeking professional help, and adopting healthy coping strategies can greatly reduce the impact of panic on your daily life. Remember—you are not alone, and recovery is possible.