Panic attacks can be among the most overwhelming and frightening experiences a person can face. During an attack, it may feel as if your heart is racing out of your chest, your breath becomes shallow, and an intense wave of fear engulfs you. While the emotional impact of panic attacks is profound, they also have physiological roots that can be understood and managed.    

In this article, we highlight the causes and coping strategies for panic attacks so that they can be managed with timely immediate and long-term interventions 

What Are Panic Attacks? 

A panic attack is a sudden episode of intense fear or discomfort that reaches a peak within minutes. During this time, you may experience physical symptoms such as a racing heart, shortness of breath, sweating, trembling, or dizziness. Emotionally, it can feel overwhelming, often leading to feelings of impending doom or losing control.

Panic attacks can occur unexpectedly or in response to specific triggers, and while they can be frightening, they are typically not dangerous. Understanding that panic attacks are a natural response to stress can help individuals feel more empowered in managing their symptoms. Seeking support and learning coping strategies can significantly improve your ability to navigate these experiences.

Some of the symptoms you face during panic attacks:-

• Heartbeat pounding, or palpitations
• Feeling like you can’t breathe or have shortness of breath 
• Chest pain or discomfort
• Dizziness or light-headedness
• Sweating and trembling
• Chills or hot flashes
• Nausea or abdominal pain

Recognizing these symptoms early is the most important thing, and knowing that, as scary as they seem, they can be coped with and decreased in intensity as well as frequency. 

Why Do Panic Attacks Occur?

Panic attacks often arise from a combination of genetic, environmental, and psychological factors. Here are some key contributors:

• Genetic Predisposition: Research suggests that individuals with a family history of anxiety disorders may be more likely to experience panic attacks. Certain genes may make you more sensitive to stress.

• Brain Chemistry: Neurotransmitters like serotonin and norepinephrine play crucial roles in mood regulation. Imbalances can contribute to anxiety and panic symptoms.

• Cognitive Factors: People who tend to catastrophize or have a heightened sensitivity to bodily sensations may be more prone to panic attacks. For instance, interpreting a rapid heartbeat as a sign of impending doom can trigger a full-blown attack.

• Environmental Stressors: Major life changes, trauma, or chronic stress can serve as triggers. Understanding these factors can help in recognizing patterns and mitigating risks.

• Specific Phobias: panic followed by a feared object (claustrophobia, agoraphobia)

• Misuse of Stimulants: The use of stimulants reduces or amplifies caffeine, drug solvents, and solvents that May lead to panic attacks.

Research on the Frequency of PANIC Attacks

According to the National Institute of Mental Health (NIMH), 4.7% of U.S. adults will have panic disorder at some point in their lives. Yet, this condition is far less reported than even isolated panic attacks, which many people would never seek professional help for. The panic attacks increase the number of women by two times—at least in one study broadly covered in the Journal of Psychiatric Research.

Immediate Coping Strategies:

Immediate Coping Strategies

If you find yourself experiencing a panic attack, there are several strategies you can use to regain control:

1. Deep Breathing: Focus on slow, deep breaths. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This can help calm your nervous system. Focus on paired breathing. Take a deep breath in, and breathe out longer. Count the seconds for both. 

2. Grounding Techniques: Engage your senses by identifying five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This can help bring your focus back to the present moment. There are several cognitive grounding strategies as well such as counting from 1 to 100, naming as many countries as you can, naming your favourite places to go or food to eat.

3. Reassurance and Positive Self-talk: During highly anxious situations, our thoughts have a tendency to be more negative than they generally are. Remind yourself that the feelings are temporary and not life-threatening. Remind yourself that you can get through it. This self-talk can help reduce the fear associated with the symptoms.

4. Muscle Relaxation: Progressive muscle relaxation involves tensing and then relaxing each muscle group in your body. This can help reduce physical tension and anxiety.

5. Washing your face with cold water: This triggers your dive reflex, which will slow the heart rate and relax you. 

6. Physical Movement: Gentle physical activity, such as walking or stretching, can help reduce the physical tension caused by the panic attack.

Long-Term Strategies for Management

To minimise the frequency and intensity of panic attacks over time, consider the following approaches:

1. Cognitive-Behavioral Therapy (CBT): CBT is an effective treatment for panic disorder. It helps you identify and challenge negative thought patterns, promoting healthier coping mechanisms. Seek out for support today as only a qualified mental health professional can practise CBT and other therapeutic approaches
2. Psychiatric Intervention: Because panic attacks also have a biological basis, medication prescribed by licensed Psychiatrists can help in reducing the underlying symptoms of anxiety. 

3. Mindfulness and Meditation: Regular practice of mindfulness can enhance your ability to cope with stress and anxiety. Techniques like meditation or yoga can foster a sense of calm.

4. Lifestyle Changes: Regular exercise, a balanced diet, and sufficient sleep can significantly impact your overall mental health. Reducing caffeine and alcohol intake can also help.

5. Building a Support System: Connecting with friends, family, or support groups can provide comfort and understanding. Sharing your experiences can alleviate feelings of isolation.

When Is It Time to Get Help?

If you have had multiple panic attacks and feel like your daily life is constantly being affected by them, well, professional help may be one of the only ways to get over that.

For people struggling with panic attacks, therapists, psychologists, and psychiatrists are available at Inspiron to treat the bases of these symptoms as much as possible—using treatments like cognitive-behavioural therapy (CBT), medication management, as well as other evidence-based Interventions. 

Conclusion

While panic attacks can be terrifying, understanding their underlying causes and implementing effective coping strategies can empower you to manage them. Remember, seeking help from a mental health professional is a valuable step toward recovery. By prioritizing your mental health and employing these techniques, you can create a supportive environment that fosters resilience against panic attacks.When it comes to a panic attack hitting, the better you know what helps you in combating an ongoing attack, the faster you can bounce back and reclaim control

“Inspiron Psychological Well-being Centre”presents psychological services to people who are experiencing anxiety and panic attacks, anxiety disorders and many other mental health conditions. Our team of qualified mental health professionals provide you with the level of care you need to become resilient and bounce back from challenges.

Call to Action

If your or someone in your life is having panic attacks, anxiety or anything else of this nature — you are not alone. “Inspiron Psychological Well-Being Center” is a compassionate helping hand to address and overcome these challenges. Contact us today to learn about our therapy services and how we are here to help you on your mental health journey.

So by understanding what causes panic attacks, applying the tools available to you that can gain instant relief, and finding ways of managing this in the long term, you start to regain control over your general anxiety; therefore, if the alarm signals happen again or those that are causing emotional disturbance no longer negatively affect you.

Schedule a call with us today to learn further about the support we provide for your mental health and well-being.Read More : https://www.inspirononline.com/articles/