A typical day at work can quickly turn overwhelming. Imagine you’re typing at your computer when suddenly your hands start trembling, your heart races and you break into a sweat. It feels like the walls are closing in. You wonder, “Am I sick? Is this a heart attack? Or could it be a panic attack?”
What are panic attacks?
“Panic attacks are quick and intense fears that trigger strong emotional, behavioral and physical symptoms but with no obvious cause,” said Jerimya Fox, a licensed professional counselor and a doctor of behavioral health at Banner Behavioral Health Hospital. “While they can be quite scary, they aren’t life-threatening.”
Panic attacks are more common than you might think. Many people will experience one or two in their lifetime, but about 3% of Americans will develop panic disorder, a type of anxiety disorder characterized by unexpected, repeated episodes of panic attacks. Women are twice as likely as men to develop this disorder or other mental health conditions such as generalized anxiety.
What does a panic attack feel like?
Panic attacks can come out of nowhere. Unfortunately, there’s no way to stop one once it begins. They usually last less than 30 minutes but can sometimes go longer. During a panic attack, you might feel anxious, experience intense fear, and notice a combination of emotional, physical, and behavioral symptoms. Here are some of the most common:
Panic attacks can come out of nowhere. Unfortunately, there’s no way to stop one once it begins. They usually last less than 30 minutes, but can sometimes go longer. During a panic attack, you might feel anxious, experience intense fear, and notice a combination of emotional, physical and behavioral symptoms. Here are some of the most common:
Emotional symptoms
- Persistent worrying
- Derealization (feeling detached from reality)
- Fear of losing control
- Fear of dying
Physiological symptoms
- Heart palpitations
- Sweating
- Chest tightness or pain
- Stomach pains
- Dizziness
- Blurred vision
Behavioral symptoms
- Restlessness
- Avoidance of triggering situations
“These sudden episodes and symptoms of panic attacks are why people often end up in the emergency room,” Dr. Fox noted. “Many feel like they’re having a heart attack.”
What causes panic attacks?
There is no single cause of panic attacks, but they are linked to several factors, including:
- Major life stressors (work, death, relationships)
- Genetics (family history of anxiety disorders)
- Substance use (caffeine, nicotine)
- Sexual or domestic abuse
- Lack of sleep
- Changes in brain function
- Anxiety or other mental health conditions
When stress triggers the fight-or-flight response, the body can become overstimulated, leading to panic attack symptoms. For people with panic disorder, these attacks can occur frequently and without a clear reason.
How to manage and prevent panic attacks
If you’re struggling with panic attacks, there are several treatment options and lifestyle adjustments that can help. Talk therapy, particularly cognitive behavioral therapy (CBT), is often the first line of treatment for panic disorder. “CBT can teach you how to monitor your panic attacks, identify triggers and change your response to them,” says Dr. Fox.
In addition to therapy, medications like SSRIs (selective serotonin reuptake inhibitors) can be prescribed. These can help manage symptoms of panic disorder and other anxiety disorders. Combining medication with relaxation techniques, such as deep breathing or yoga, can offer a powerful way to reduce symptoms and the frequency of attacks.
Daily habits can also help reduce the chances of a panic attack. Consider these tips:
- Regular exercise to release tension
- Avoid smoking
- Reduce alcohol, caffeine and cannabis
- Get enough sleep to help manage stress
- Eat a healthy diet, low in greasy, fatty foods
- Keep a journal to track triggers and how you feel
- Practice relaxation techniques, such as yoga or meditation
What to do during a panic attack
If you experience a panic attack for the first time, talk to your health care provider. Since symptoms of a panic attack can mimic other health conditions, you’ll want to have your symptoms checked out.
If you’ve had a panic attack before, you may already know what to expect. Here’s what to do if it happens again:
- Find a safe, quiet space
- Close your eyes and focus on breathing slowly
- Ground yourself by paying attention to your five senses
- Remind yourself that the feeling will pass
These strategies can help you regain control and ease some of the distress during an attack.
Could I have panic disorder?
The major difference between panic attacks and panic disorder is frequency. If you’re having panic attacks regularly and can’t identify the cause, it could be a sign of panic disorder. This can be challenging to live with, as it often leads people to avoid situations or places that might trigger an attack.
“There’s no guaranteed way to prevent panic attacks,” Dr. Fox said. “But effective treatment for panic disorder can significantly reduce their impact.” Without proper care, panic attacks can begin to interfere with daily life and lead to other mental health conditions.
Seeking help for panic attacks?
If you suspect you have panic disorder or have experienced panic attack symptoms, talk to your health care provider. Since panic attacks can mimic other medical conditions, it’s important to get an accurate diagnosis. People with panic disorder benefit most from a combination of anti-anxiety medication and talk therapy.
For support and treatment, call the Banner Behavioral Health Appointment Line at (800) 254-4357.
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Content in this article was updated on October 18, 2024.
