Panic attacks are sudden, intense fear episodes with no real cause, often accompanied by severe physical symptoms. They can be terrifying, making you feel like you’re losing control or dying. While most people experience only a few panic attacks, those with panic disorder have recurrent attacks and live in constant fear of another. Although not life-threatening, panic attacks can significantly impact daily life. However, effective treatments are available.
Want to learn how to break free from the grip of panic? Keep reading to discover what exactly happens during a panic attack. We’ll explore the physical and emotional symptoms, helping you understand what’s happening in your body and mind. We’ll also clarify the difference between a panic attack and panic disorder, as understanding this distinction is key to getting the right help.
What is a Panic Attack?
A panic attack causes sudden, temporary feelings of fear and strong physical reactions in response to ordinary, non-threatening situations. When you’re having a panic attack, you may sweat a lot, have difficulty breathing and feel like your heart’s racing. It may feel like you’re having a heart attack.
Panic attacks are the main feature of panic disorder. But they can happen alongside other conditions, such as:
- Anxiety disorders.
- Mood disorders.
- Phobias.
- Psychotic disorders.
- Substance use disorders.
- Trauma- and stressor-related disorders.
Symptoms of Panic Attack
Panic attacks can strike unexpectedly and unpredictably. They might happen while driving, shopping, sleeping, or even during a work meeting. You might experience them occasionally or more frequently.
A Range of Intense Symptoms
Each panic attack is unique, but the symptoms usually peak within minutes, leaving you feeling exhausted afterwards. While the experience varies from person to person, several common symptoms can indicate a panic attack:
- Intense Fear: This isn’t just ordinary nervousness. It’s a profound feeling of terror, like something awful is about to happen, or that you’re in imminent danger even if there’s no real threat. You might feel an overwhelming sense of doom.
- Loss of Control: A terrifying sensation of being completely out of control, as if you’re losing your grip on reality or even dying. This fear can be incredibly overwhelming and contribute to the feeling of panic.
- Physical Symptoms: Panic attacks often manifest with a range of intense physical symptoms, including:
- Cardiovascular: A racing or pounding heartbeat (palpitations), chest pain or tightness, feeling like your heart is going to jump out of your chest.
- Respiratory: Shortness of breath, feeling like you can’t get enough air, hyperventilation (rapid breathing), a choking sensation.
- Neurological: Dizziness, lightheadedness, feeling faint or unsteady, numbness or tingling sensations (paresthesia), headache.
- Gastrointestinal: Nausea, stomach cramps, vomiting, diarrhea.
- Thermoregulatory: Chills, hot flashes, sweating profusely.
- Musculoskeletal: Trembling or shaking, muscle tension.
- Cardiovascular: A racing or pounding heartbeat (palpitations), chest pain or tightness, feeling like your heart is going to jump out of your chest.
- Dissociation: Feeling detached from reality or yourself, as if you’re watching yourself from outside your body (depersonalization), or feeling that the world around you isn’t real (derealization). Things may seem distorted or dreamlike.
Causes of Panic Attack
While the exact causes of panic attacks and panic disorder aren’t fully understood, research suggests a combination of factors may be at play:
Brain Chemistry and Function: Think of your brain as having specialized centers. The amygdala, often called the brain’s “fear center,” plays a crucial role in how we experience fear and anxiety. Dysfunction or overactivity in the amygdala is believed to be a significant factor in panic attacks. This means the amygdala might be triggering the fear response even when there’s no real danger.
- Neurotransmitter Imbalances: Your brain uses chemical messengers called neurotransmitters to communicate. Imbalances in certain neurotransmitters, such as GABA (which helps regulate anxiety), cortisol (the stress hormone), and serotonin (which affects mood), may contribute to panic attacks. These chemical imbalances can disrupt the normal regulation of fear and anxiety.
- Who’s at Risk?
Several factors can increase your likelihood of experiencing panic attacks or developing panic disorder:
- Family History: Just like physical traits, mental health tendencies can run in families. If you have a family history of anxiety disorders, especially panic disorder, you’re at a higher risk. This suggests a genetic component may be involved.
- Other Mental Health Issues: Panic attacks often occur alongside other mental health conditions. If you already struggle with anxiety disorders, depression, or other mental health issues, you’re more likely to experience panic attacks. These conditions can sometimes interact and exacerbate each other.
- Childhood Trauma: Difficult or traumatic experiences during childhood, such as abuse, neglect, or witnessing violence (often referred to as Adverse Childhood Experiences or ACEs), can significantly increase the risk of developing panic attacks and panic disorder later in life.
These experiences can impact brain development and stress response systems, making individuals more vulnerable to anxiety.
Treatment
- Psychotherapy:
- Cognitive Behavioral Therapy (CBT): This therapy helps you identify and change unhealthy thoughts, emotions, and behaviors. By understanding your panic attack triggers, you can learn to respond differently to them, reducing the frequency and intensity of attacks.
- Exposure Therapy: This involves gradually and repeatedly exposing yourself (in your imagination or reality) to the situations that trigger panic attacks. Over time, you learn to tolerate these situations without experiencing anxiety or panic. Relaxation techniques like deep breathing are used throughout the process.
Prevention
- Identify and avoid triggers: Work with your healthcare provider to pinpoint specific situations or factors that trigger your panic attacks.
- Manage stress: Practice stress-reducing techniques such as exercise, yoga, meditation, or spending time in nature.
- Maintain a healthy lifestyle:
- Avoid caffeine, alcohol, and smoking: These substances can worsen anxiety and increase the risk of panic attacks.
- Eat a balanced diet: Focus on nutrient-rich and high fiber food while limiting the excess intake of processed foods.
- Get regular exercise: Physical activity can help reduce stress and improve overall mood.
- Avoid caffeine, alcohol, and smoking: These substances can worsen anxiety and increase the risk of panic attacks.
- Consult your provider before taking herbal supplements or over-the-counter medications: Some substances can increase anxiety levels.
Key Differences Between Panic Attacks and Anxiety Attacks
| Feature | Panic Attack | Anxiety Attack |
|---|---|---|
| Triggers | Typically unexpected and sudden, often without a clear trigger. | Often triggered by specific stressors and may build up gradually. |
| Symptom Intensity | Very intense but short-lived symptoms. | Less intense but longer-lasting symptoms. |
Key Takeaways By PMHC
Panic attacks can sometimes mimic serious medical conditions, such as heart attacks, with symptoms like chest pain, difficulty breathing, or even loss of consciousness. If you experience these symptoms, seek immediate emergency medical care.
You should also consult your healthcare provider if you have panic attacks accompanied by chronic anxiety that interferes with your daily life, difficulty concentrating, extreme irritability, agoraphobia (fear of leaving home), panic attack symptoms lasting longer than 15 minutes, or significant sleep problems.
Need help with panic attacks or anxiety? Visit PMHC for more information and support. We’re here to help you regain control and find peace of mind.
FAQs
Can panic disorder be cured?
While there’s no single “cure” for panic disorder, it’s a highly treatable condition. With the right combination of therapy, medication, and lifestyle changes, many people experience significant improvement and even complete remission of their symptoms.
The goal of treatment is to manage symptoms, reduce the frequency and intensity of attacks, and improve overall quality of life.
Why does panic disorder happen?
The exact causes of panic disorder are complex and not fully understood, but research suggests a combination of factors plays a role. These include biological factors like brain chemistry and genetics, psychological factors like stress and learned behaviors, and environmental factors such as traumatic experiences.
It’s likely a combination of these elements that contribute to the development of panic disorder.
What is it like living with panic disorder?
Living with panic disorder can be incredibly challenging. It often involves a constant fear of the next panic attack, leading to avoidance behaviors, social isolation, and difficulty performing everyday tasks.
The unpredictable nature of the attacks can create significant anxiety and impact self-esteem, relationships, and work or school performance.
How does panic disorder affect your daily life?
Panic disorder can significantly disrupt daily life. It can lead to avoidance of situations or places where panic attacks have occurred, limiting social activities and career opportunities.
The constant anxiety and fear can make it difficult to concentrate, sleep, or enjoy life. In severe cases, it can even lead to agoraphobia, where individuals become housebound due to fear of having a panic attack in public.
Can panic disorder cause death?
Panic attacks themselves are not life-threatening. While the symptoms can be very frightening and feel like you’re having a heart attack, they will not cause death directly.
However, the impact of untreated panic disorder on overall health and well-being can be significant, and it’s important to seek help to manage the condition.