When Panic Attacks Strike

When your body senses a threat, it acts accordingly by increasing your heart rate and preparing you for a “fight or flight” reaction. Occasionally, your mind perceives fears or stress as imminent dangers and begins a fight or flight response when it’s not necessary. The result of this untimely response is a panic attack.

Panic attacks can be isolated events or something that someone experiences several times in their life. Having recurrent panic attacks is known as panic disorder. Every year, around 11% of Americans experience at least one panic attack, and around 2-3% of Americans struggle with panic disorder.
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Causes and Symptoms of Panic Attacks

Both panic attacks and panic disorder can run in families, but they can also develop on their own without a family history. Women are almost twice as likely to experience a panic attack than men, and some conditions such as hyperthyroidism, heart or lung diseases, and mood disorders (such as depression) increase your chances of panic attacks. The regular use of nicotine products, caffeine, or alcohol also increases your chances of experiencing a panic attack.

Panic attacks can feel a bit different for each person but usually contain some of the following common symptoms:

• Sense of impending doom or imminent danger

• Intense fear

• Rapid, pounding heart rate

• Sweating

• Trembling or shaking

• Shortness of breath

• Chills or hot flashes

• Stomach upset that could include nausea, abdominal pain/cramping, or diarrhea

• Chest pains

• Headaches, dizziness, lightheadedness, or feeling faint

• Numbness or tingling sensation in any part of the body

• Feeling of detachment from reality.
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If you find yourself having regular panic attacks or making a conscious effort to change your daily routine because of your panic attacks, you may be experiencing panic disorder. *If you are having chest pains, difficulty breathing, or fainting, seek medical care immediately.
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Prevention Techniques

Panic attacks are not life-threatening, but they can certainly feel like it. If you or someone you know has experienced a panic attack, chances are you’re looking for ways to prevent having another one. Here are some tips for decreasing your risks of experiencing more or worsening panic attack symptoms:

• Decrease your caffeine and sugar intake - Even if you don’t feel jittery, both caffeine and added sugar can stimulate your “fight or flight” reflexes. Consider replacing caffeine with decaf options and cutting back on sweets.

• Manage your stress - Stress is one of the most common causes of panic attacks. Finding ways to manage your stress levels will improve many areas of your overall physical and mental health, including helping to prevent future panic attacks. You can learn more about ways to manage your stress in our blog here.    

• Explore professional treatment options - There are many treatment options available for panic attacks and panic disorder. Some common treatments include medications, cognitive behavioral therapy, counseling, stress management therapies, and help to overcome substance abuse.
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What to do when a panic attack strikes

Despite your best efforts, you may find yourself in the throes of another panic attack at some point. How you manage your panic attacks while they are happening can determine how long and intense they are. The next time you feel one sneaking up on you, give these tips a try:

• Deep breathing or controlled breathing exercises - Concentrating on your breathing can also distract your brain enough to help curb your panic attack before it gets worse. Controlled breathing calms your heart rate and can help lead you out of a panic attack.

• Calm your senses - Becoming overstimulated is a common trigger for panic attacks. To help shut out some of the noise, try calming your senses. Using calming music is one of the easiest ways to relax. You can find playlists of calming music on every music streaming service. Using guided imagery techniques can also help you (pictures or visualizations of your favorite place). Lastly, try calming smells. Lavender is one of the most calming scents. You can explore different scents to find one that works best for you.

• Practice muscle relaxation techniques - Muscle relaxation techniques are incredibly helpful. Most techniques follow similar regimens of tensing specific groups of muscles for 4-10 seconds, then relaxing for 10-20 seconds, followed by the next muscle group.
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Getting Help

Persistent panic attacks can cause chronic anxiety or panic disorder that further disrupts your life. You could eventually have difficulty concentrating, develop agoraphobia (a fear of certain places or situations that you associate with your panic attacks), or have trouble sleeping. Seeking professional help for your panic attacks will help you avoid these complications.

If you or someone you know suffers from panic attacks in California or Nevada, contact Medens Health for support by visiting our online portal or by calling or texting (833) 624-5400.

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^Disclaimer:

^{‍The information provided in this blog is for educational and informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Reliance on any information provided in this blog is solely at your own risk. Always seek the advice of your physician or a qualified mental health provider with any questions you may have regarding your medical or mental health. If you don’t currently have a therapist, we can connect you with one who is qualified to give you safe, professional, and ethical advice regarding your mental health.}

^{If you or someone you are responsible for is experiencing a medical emergency, is considering harming themselves or others, or is otherwise in imminent danger, you should call 9-1-1 and/or take them to the nearest emergency room.}