Panic attacks

Do you sometimes have sudden overwhelming anxiety and fear attacks that last several minutes? Does your heart race, you sweat, and you feel like you can’t breathe or think clearly? These attacks occur unpredictably without a triggering factor, causing worry about having another one at any time. Untreated panic attacks can affect your quality of life and create difficulties at work or school. The good news is that panic attacks are treatable. In this glossary entry, we explore more about their symptoms and how to find relief and help.

When Fear Takes Over

Recently, especially after the COVID-19 pandemic, there has been a significant increase in episodes of anxietyAnxiety is an emotional response characterized by feelings o... More and panic. Many individuals have experienced prolonged periods of stressWhat is stress? From a clinical perspective, stress is a phy... More: this situation still affects many young people and numerous workers who, after months of working from home, have to return to crowded and often small spaces, which may be positive for some but frightening for others. Panic attacks are sudden, intense, and can affect anyone, regardless of age, gender, or health status. When these attacks occur frequently and closely together, psychology defines them as “Panic Disorders” and classifies them under anxiety disorders.

Panic disorders are defined by recurrent panic attacks, often accompanied by worry about experiencing more in the future: this anxiety can lead to avoidance behaviors to stay away from situations that may trigger new attacks. Panic attacks can be extremely frightening and debilitating, but understanding the symptoms, causes, and available treatment options can help manage them effectively and improve the quality of life for those affected.

What Are Panic Attacks?

Panic attacks, also known as anxiety attacks or sudden panic attacks, are acute episodes of intense fear and anxiety. These episodes often occur unexpectedly, peaking within a few minutes. During a panic attack, a person may experience a range of extremely frightening and shocking physical and psychological symptoms.

What Are the Symptoms of a Panic Attack?

Some of the most common symptoms include:

• Heart Palpitations: often the person experiences a rapid and irregular heartbeat.
• Sweating and Tremors: hands may become sweaty and shaky, and the person may feel cold or – conversely – experience a sudden warmth.
• Shortness of Breath: breathing difficulties are common during panic attacks. Breathing becomes rapid and shallow, causing hyperventilation.
• Feeling of Choking: many people describe a feeling of choking during a panic attack, which can increase fear.
• Chest Pain: chest pain or tightness may be mistaken for a heart problem.
• Dizziness and Confusion: the person may feel dizzy, unsteady, or mentally confused.
• Nausea or Gastrointestinal Issues: some experience nausea, vomiting, or other digestive problems during a panic attack.
• Tingling and Numbness: tingling or numbness is common, often in extremities such as hands and feet.
• Fear of Going Crazy or Dying: many people feel intense fear of losing control, going crazy, or dying during a panic attack.
• Fear of Specific Places or Situations: in some cases, panic attacks may be triggered by specific situations or locations, such as crowded spaces or elevators.

What Are Its Possible Causes?

The exact causes of panic attacks are not fully understood, but several theories attempt to explain them. Some potentially involved factors include:

• Genetics: there is a genetic component in the onset of panic attacks. If a family member has had panic attacks, there is a higher likelihood that others in the family will experience them as well.
• Brain Dysfunctions: alterations in neurotransmitter regulation, such as the serotonergic system, may contribute to panic attacks.
• Stress and Trauma: stressful events or past traumas increase the risk of developing panic attacks.
• Physiological Changes: changes in the body, such as hyperventilation, can trigger or worsen panic attacks.
• Sensitivity to Anxiety Symptoms: some people are more sensitive to the physical and psychological symptoms of anxiety, making them more prone to panic attacks.
• Medical Conditions: certain medical conditions, such as hyperthyroidism or hypoglycemia, produce symptoms similar to panic attacks.

How to Stop a Panic Attack?

If you face a panic attack, it’s important to know what to do to manage the situation. These tips can also help if someone nearby is experiencing one.

• Recognize the Panic Attack: the first step is to recognize that it is a panic attack. It’s essential to understand that the symptoms result from anxiety and not a real threat.
• Find a Safe Environment: if you are in a crowded or stressful place, try to move away or find a quiet space to relax.
• Practice Deep Breathing: deep breathing can help calm the nervous system. Inhale slowly for 4 seconds, hold your breath for 4 seconds, then exhale slowly for 4 seconds. Repeat this cycle until you feel calmer.
• Focus the Mind: distract yourself from negative thoughts by concentrating on something positive or pleasant. You can also slowly count from 1 to 100 or imagine a peaceful place.
• Ask for Support: if you are with someone, inform them of the panic attack and ask for their support. Talking to a trusted person helps calm anxiety.
• Avoid Self-Medication: avoid taking drugs or alcohol during a panic attack, as they can worsen the situation.

How Are Panic Attacks Treated?

Treatment of panic attacks can vary depending on the severity and frequency of episodes, as well as the patient’s individual preferences. Some common treatment options include:

• Cognitive Behavioral Therapy (CBT): CBT is one of the most effective treatments for panic attacks. A therapist works with the patient to identify negative thoughts and behavioral patterns contributing to panic attacks and teaches strategies to cope with them.
• Medication Therapy: in some cases, a doctor may prescribe medication to manage panic attacks. Anxiolytics may be used for short-term relief, while antidepressants are sometimes used long-term to prevent attacks.
• Exposure Therapy: this therapy aims to desensitize the patient to triggers of panic attacks. Gradually, the patient is exposed to feared situations or objects, helping develop greater tolerance.
• Relaxation and Mindfulness Therapy: techniques such as mindfulness meditationThere are many ways to define meditation, but perhaps the si... More and yoga are used to reduce anxiety and improve stress management.
• Education: being informed about the causes and symptoms of panic attacks can help the patient understand them better and feel less powerless.
• Social Support: having a support system of friends and family who understand the condition is extremely beneficial.
• Healthy Lifestyle: maintaining a healthy lifestyle, including a balanced diet, regular exercise, and adequate sleep, can help reduce anxiety and improve overall well-being.