In the fast-paced world we live in, stress and anxiety have become unwelcome companions for many. As per WHO’s estimates, 4% of the world population experience anxiety disorder of some kind – which is a significant number.

Anxiety disorder can take many forms – panic attacks being one of the foremost. Panic attacks stand out as intense, overwhelming episodes that can leave individuals feeling helpless and terrified.

Probable Causes of Panic Attacks

Understanding the root causes of panic attacks can help us effectively manage them in a better way.

• Genetics: There is evidence to suggest that anxiety disorders, including panic attacks, can be passed on through generations. Individuals with a family history of anxiety or panic disorders may be at a higher risk of experiencing panic attacks themselves.
• Brain Chemistry: Imbalances in neurotransmitters, which are chemical messengers in the brain, can contribute to the onset of panic attacks. The way the brain regulates and responds to stress and fear may be altered, leading to heightened sensitivity and reactivity.
• Biological Factors: Certain medical conditions, such as thyroid disorders or respiratory conditions, can mimic the symptoms of a panic attack. Additionally, fluctuations in hormones, particularly during periods such as puberty, pregnancy, or menopause, can contribute to the occurrence of panic attacks.
• Environmental Stressors: High levels of stress and exposure to traumatic events can trigger panic attacks. Stressors may include major life changes, financial difficulties, relationship issues, or work-related pressures. Traumatic experiences, such as accidents or abuse, can also play a significant role.
• Personality Traits: Certain personality traits may increase vulnerability to panic attacks. For example, individuals who are perfectionistic, highly self-critical, or prone to negative thinking may be more susceptible.

Types of Panic Attacks

Panic attacks are generally classified into three main types based on their characteristics and triggers:

• Unexpected Panic Attacks: Occur spontaneously without an identifiable trigger, seemingly out of the blue.
• Situationally-Bound (Cued) Panic Attacks: Linked to specific situations or triggers, such as phobias or traumatic experiences.
• Situationally-Predisposed Panic Attacks: More likely to occur in specific situations, but not exclusively tied to them, and may have a less predictable onset.

Common Triggers of Panic Attacks

In most cases, panic attacks are triggered by an activity or incident. Let us take a look at some of the most common triggers:

Symptoms of Panic Attacks

You may face physical and emotional symptoms while undergoing a panic attack.

When to Seek Professional Help

If you find yourself experiencing recurrent or severe panic attacks, it is important to seek professional help promptly. Persistent and intense panic attacks may be indicative of an underlying anxiety disorder that can significantly impact your daily life and overall well-being.

Additionally, if the panic attacks lead to avoidance behaviour, disrupting your ability to engage in routine activities or causing distressing changes in your quality of life, it is essential to consult with a mental health professional. Seeking timely help can provide you with an accurate diagnosis, tailored treatment options, and coping strategies to manage and alleviate the impact of such attacks.

Mental health professionals, such as psychologists, psychiatrists, or therapists, are well-equipped to assess your situation, offer support, and guide you through a personalised treatment plan, which may include therapy, medication, or a combination of both. Remember, reaching out for professional help is a proactive step toward understanding and managing panic attacks effectively.

Complications of Panic Attacks

Panic attacks are not to be taken lightly. If not treated on time, panic attacks can lead to several bigger issues such as:

1. Agoraphobia: Individuals who experience panic attacks may develop agoraphobia, an anxiety disorder characterised by a fear of situations where escape might be difficult or where help may not be available. This can lead to avoidance of public spaces, resulting in social isolation.
2. Depression: Persistent and recurrent panic attacks can contribute to the development of depression. The emotional toll of living with anxiety and the impact on daily functioning can contribute to feelings of hopelessness and sadness.
3. Substance Abuse: Some individuals may turn to alcohol or drugs as a way to cope with the distress caused by panic attacks. This can lead to the development of substance use disorders and further complicate mental health issues.
4. Impaired Quality of Life: Panic attacks can significantly impact an individual’s overall quality of life. One may experience difficulty in maintaining relationships, pursuing career goals, and engaging in enjoyable activities due to the fear of panic attacks.
5. Chronic Health Conditions: The physical symptoms of panic attacks, such as increased heart rate and shallow breathing, can contribute to cardiovascular and respiratory conditions over time.

Dealing with Panic Attacks: Strategies for Coping

There are various ways to cope with panic attacks. Here are the most common ones. Your doctor will be able to guide you on what’s the best one for you.

Grounding Techniques

Grounding techniques are invaluable tools for regaining control during a panic attack. These include mindfulness exercises, deep breathing, and sensory grounding, which involve focusing on the present moment through touch, sight, sound, smell, or taste.

Cognitive Behavioural Therapy (CBT)

This is a therapeutic approach proven effective in managing panic attacks. It involves identifying and challenging negative thought patterns, replacing them with more balanced thoughts, and developing coping strategies. CBT equips individuals with the tools to navigate the mental landscape that contributes to panic attacks.

Medication and Professional Support

In some cases, medication may be prescribed to manage the symptoms of panic attacks. Antidepressants, benzodiazepines, and beta-blockers are among the medications commonly used. Seeking professional support from a therapist or counsellor is also crucial for understanding the root causes of panic attacks and developing personalised coping strategies.

Lifestyle Changes

Making positive lifestyle changes can significantly contribute to managing panic attacks. Regular exercise, a balanced diet, and adequate sleep play vital roles in supporting overall mental health. Additionally, avoiding stimulants such as caffeine and nicotine can help reduce the likelihood of panic attacks.

Building a Support System

Sharing the experience of panic attacks with trusted friends or family members can provide emotional support and reduce feelings of isolation. Building a support system that understands and acknowledges the challenges of panic attacks is instrumental in the journey toward recovery.

How to Stop a Panic Attack and Calm Down

So what should you do when you get a panic attack? Here are some techniques which have proven useful:

1. Deep Breathing

Deep breathing helps regulate the autonomic nervous system, slowing down the body’s stress response. Inhale deeply through your nose for a count of four, hold your breath for four counts, and exhale slowly through your mouth for another count of four. Focus on the sensation of your breath and repeat until you feel more in control.

2. Ground Yourself with the 5-4-3-2-1 Technique

Engage your senses by identifying and describing:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

These grounding techniques shift your focus away from anxiety-inducing thoughts and bring you back to the present moment.

3. Progressive Muscle Relaxation (PMR)

Start with your toes and systematically tense and then relax each muscle group as you work your way up your body. Focus on releasing tension. PMR helps release physical tension and promotes overall relaxation.

4. Challenge Negative Thoughts

Challenge irrational thoughts contributing to the panic attack. Ask yourself if your fears are based on facts and try to reframe negative thoughts. Cognitive restructuring helps address the cognitive component of panic attacks.

5. Focus on a Mantra or Affirmation

Repeat a calming mantra or affirmation to yourself, such as “I am in control,” or “This will pass.” Positive affirmations can help shift your mindset and provide reassurance.

6. Reach Out for Support

Contact a friend or a family member and share what you’re experiencing. Sometimes talking about it can provide comfort. Social support can work wonders during challenging moments.

Panic Attacks are Manageable

Understanding and dealing with panic attacks requires a holistic approach that addresses the physical, emotional, and cognitive dimensions. By understanding the root causes, recognising the symptoms, and implementing effective coping strategies, individuals can regain control over their lives.

Whether through grounding techniques, cognitive-behavioural therapy, medication, lifestyle changes, or a supportive network, conquering panic attacks is a journey that is unique to each individual. By shedding light on this often misunderstood phenomenon, we can collectively work towards creating a more compassionate and informed society that supports those facing the invisible foe of panic attacks.

Sources:

• https://psylancer.com/psychology-topics/unmasking-panic-attacks-understanding-coping-and-seeking-help/
• https://bokdoc.com/blog/en/unmasking-the-truth-understanding-panic-attacks-and-panic-disorder/
• https://www.healthroid.com/featured/unmasking-the-challenges-of-panic-disorder/
• https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/
• https://www.webmd.com/anxiety-panic/features/workplace-anxiety
• https://calmerry.com/blog/anxiety/panic-attacks-and-panic-disorder/