Panic attacks can be a terrifying experience. They are sudden and intense, and can leave you feeling overwhelmed and helpless. If you have ever had a panic attack, you know how terrifying it can be. In this post, we will explore the different types of panic attacks and, the psychological aspects, how to manage and prevent them from happening.
Table of Contents
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What are Panic Attacks?
How to Manage Panic Attacks
Preventing Panic Attacks
What Medications Are Best For Panic Attacks?
What Are Panic Attacks?
According to the American Psychological Association, a panic attack is “an abrupt surge of intense fear or intense discomfort that reaches a peak within minutes.” Unlike anxiety attacks, which only are triggered by a specific situation or activity, panic attacks can happen at any time, with or without a triggering event.
During a panic attack, your body goes into a “fight or flight” response, which is the body’s reaction to a perceived threat. The release of adrenaline and other stress hormones causes various physiological changes in your body, such as increased heart rate, rapid breathing, sweating, trembling, and dizziness. Based on their symptoms, panic attacks fall under three different categories:
- Cardiac (heart pounding, sweating and trembling, and hot or cold flashes, fear of having a heart attack)
- Derealization (sense of being out of body, fear of death, fear of going crazy, and time distortion)
- Respiratory (shortness of breath, dizziness, smothering, and fainting)
How To Manage Panic Attacks
Although scary at the moment, panic attacks generally only last 10 minutes. If having a panic attack, is it important to remind yourself the symptoms are temporary and will pass.
Here are helpful tips to manage panic attacks:
- Deep breathing: slow, deep inhales and exhales can help reduce heart rate and calm the body down. Diaphragmatic or belly breathing is critical when trying to manage panic attacks. Try practicing 4-4-6 breathing. Inhale for 4 seconds, hold for 4 seconds, and exhale for 6 seconds.
- Use positive self talk: Remind yourself that you are safe and the panic attack will pass.
- Focus on your senses: Using your senses can help override the “flight or fight” response and signal the brain that you are safe. Practice naming 5 things you see, 4 things you hear, 3 things you touch, 2 things you smell, 1 thing you taste.
- Practice progressive muscle relaxation: tense each muscle group for 10 seconds and then relax. This helps alleviate tension and helps divert your attention away from the panic and on the body.
Preventing Panic Attacks
While it may not be possible to completely prevent panic attacks, there are steps you can take to reduce their occurrence:
- Reduce stress: engage in stress reducing activities such as exercise, meditation, yoga, and breathing.
- Avoid caffeine and other stimulates: Stimulates can trigger panic attacks for some people
- Get enough sleep: sleep deprivation can make you more susceptible to panic attacks and other health concerns
- Practice self care: taking time to care of yourself mentally, emotionally, and physically can reduce likelihood of panic attacks and support overall wellbeing
What Medications Are Best For Panic Attacks?
There are different types of medications that can be used to treat panic attacks, such as antidepressants, benzodiazepines, and beta-blockers. Each medication has its benefits and drawbacks, and the choice of medication depends on the individual’s medical history, the severity of the symptoms, and other factors.
Therefore, it is crucial to seek professional medical advice for proper diagnosis and treatment.
Panic attacks can be a terrifying experience, but there are ways to manage them and reduce the likelihood of their recurrence. If you continue to have panic attacks, seek help from a medical or mental health professional.
Written By: Abbie Poush, MSE, LPCC, CCTP
Medically Reviewed By: Dr. Kyle Zrenchik, PhD, LMFT
Published : 04/08/2023
Disclaimer: ALL IN Therapy Clinic aims to improve people’s lives. We do this through providing effective mental health counseling by passionate professionals. Inspired by this, we write content for your own education. Also, our content is researched, cited, reviewed, and edited by licensed mental health professionals. However, the information we provide is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Additionally, it should not be used in place of the advice of a qualified healthcare provider.
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