Panic Attacks

Have you ever experienced a moment of intense fear that led to severe physical reactions even though you were not in any apparent danger? If so, there is a chance you may have had a panic attack. Although panic attacks are not dangerous, they can be very frightening and make you feel like you're not in control. They're common during stressful life transitions such as having a child, getting married, loss or separation, or adjusting to life after witnessing trauma.

What's it like to have a panic attack?
For most people, panic attacks come on suddenly but only last for a few minutes. They can be accompanied by the following symptoms:
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  • Racing heartbeat

  • Difficulty breathing

  • Dizziness or light headed

  • Nausea

  • Trembling

  • Sweating

  • Shaking

  • Chest pain

  • Hot flashes

  • Tingling sensation ("pins and needles")


Treatment
If untreated, panic attacks can lead to phobias, anxiety, depression, substance use, and/or medical problems. Anxious thoughts are the backbone of panic attacks and are responsible for our fight-or-flight reactions, which are what lead to the physical symptoms we feel. If you experience panic attacks in specific situations (e.g., crowded area, being in the dark), it's helpful to work with a mental health professional to confront your fears gradually in a safe space. Therapy that focuses on cognitive and behavioral techniques is the most effective for panic attacks (as well as Panic Disorder). In some cases, medication can help manage symptoms that lead to panic attacks.

What to do during a panic attack
Feeling a panic attack coming on is quite overwhelming. Whether you've had one or several, here are three evidence-based strategies to help you manage.

  • Find an object in plain view to focus your attention and actively note everything about it. For example, if you see a picture frame, notice the colors, shapes, patterns or people in it. Directing your energy onto an object helps to ground you as your symptoms subside.

  • Relax your muscles. During a panic attack, your body's physical response can be alarming. Practicing muscle relaxation techniques can slow down the sensations significantly, but it's best if you've practiced this before an attack happens. Try this: tighten and release the muscles in your hands and feet. Press your heels toward the ground. Hold for a few seconds and then release.

  • Take deep breaths. Hyperventilation (fast, shallow breathing) is common during common attacks so deliberately taking deeper breaths slows down symptoms like anxiety and fear. Try to breathe in (count to four), hold for a second, and then breathe out (count to four again).


​Have you experienced a panic attack before? If so, how did you get through it? Please feel free to share your thoughts.

Zenab Kashif