How to Know If You Are Having a Panic Attack
Experiencing intense fear or discomfort that comes out of the blue can be overwhelming. You might wonder if what you’re feeling is a panic attack. In this article, we’ll help you understand what a panic attack is, its signs, causes and ways to calm down. Knowing this can help you manage these situations more effectively.
What Is a Panic Attack?
A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. These episodes can be very frightening and may make you feel like you’re losing control, having a heart attack or even dying.
Panic Attack vs. Anxiety Attack
People often confuse panic attacks with anxiety attacks. While they share some similarities, they are different.
- Panic Attack: Sudden and intense, often without a clear trigger. They usually peak within minutes and can include physical symptoms like chest pain, heart palpitations and shortness of breath.
- Anxiety Attack: Generally has a gradual onset tied to a specific stressor. The symptoms can be less intense but may last longer, including worry, distress and restlessness.
Signs of a Panic Attack
Knowing the signs of a panic attack can help you identify one when it happens.
Physical symptoms
Panic attacks come with a range of physical symptoms, including:
- Racing or pounding heart
- Sweating
- Trembling or shaking
- Shortness of breath or feeling smothered
- Chest pain or discomfort
- Nausea or abdominal distress
- Dizziness, lightheadedness or feeling faint
- Chills or hot flashes
- Numbness or tingling sensations
Emotional symptoms
The emotional symptoms can be just as alarming:
- Fear of losing control or “going crazy”
- Fear of dying
- Feeling detached from reality or oneself (derealization or depersonalization)
Panic Attack Causes
Understanding the causes of panic attacks can help you manage or prevent them.
Biological factors
Genetics may play a role. If you have a family history of panic attacks or panic disorder, you are more likely to experience them.
Psychological factors
Stressful life events, such as the death of a loved one, divorce or job loss, can trigger panic attacks. Additionally, certain mental health conditions, like depression or anxiety disorders, can increase your risk.
Environmental factors
High-stress environments, such as a demanding job or a turbulent home life, can contribute to the onset of panic attacks.
Lifestyle factors
Substance abuse, excessive caffeine or alcohol consumption and lack of sleep can also be triggers.
How to Calm Down From a Panic Attack
If you find yourself in the midst of a panic attack, here are some strategies to help you calm down.
Practice deep breathing
Deep breathing can help you regain control. Try this:
- Inhale slowly through your nose for a count of four.
- Hold your breath for a count of four.
- Exhale slowly through your mouth for a count of four.
- Repeat until you feel more relaxed.
Focus on a single object
Pick an object in your immediate environment and focus all your attention on it. Describe its color, texture and shape to yourself. This can help ground you and distract you from your panic.
Use positive affirmations
Repeat calming phrases to yourself, such as “I am safe” or “This will pass.” Positive affirmations can help counteract the fear and anxiety you’re experiencing.
Engage in light physical activity
A gentle walk or stretching can help release built-up tension and reduce stress hormones.
Seek support
Talking to someone you trust can provide emotional relief. Sometimes, just knowing someone is there for you can make a big difference.
Panic Attack Treatment
Understanding your treatment options is crucial for managing and overcoming panic attacks.
Therapy
Cognitive Behavioral Therapy (CBT) is highly effective for treating panic attacks. It helps you understand the thought patterns that lead to panic and teaches you coping mechanisms.
Medication
In some cases, medication may be necessary. Antidepressants and anti-anxiety medications can help manage symptoms. Always consult with a healthcare professional before starting any medication.
Lifestyle changes
Implementing lifestyle changes can have a significant impact. Consider the following:
- Regular Exercise: Physical activity can reduce anxiety and improve mood.
- Healthy Diet: Eating balanced meals can stabilize blood sugar levels, which can help manage anxiety.
- Adequate Sleep: Aim for 7-9 hours of sleep per night to help your body recover and manage stress.
- Mindfulness and Relaxation Techniques: Practices like yoga, meditation and deep breathing can reduce stress and anxiety.
When to Seek Professional Help
If panic attacks are frequent and disruptive, it may be time to seek professional help.
Diagnosis
A healthcare provider can help determine if your symptoms are due to panic disorder, another anxiety disorder, or a different medical condition.
Personalized treatment plan
A professional can offer a tailored treatment plan, which may include therapy, medication or a combination of both.
Support groups
Joining a support group can provide a sense of community and shared experience. Talking with others who understand what you’re going through can be very comforting.
You Are Not Alone
Panic attacks are intense and frightening, but understanding what they are, the signs, causes and how to calm down can help you manage them better. If you find that panic attacks are affecting your daily life, seeking professional help is a crucial step toward recovery. With the right treatment and coping strategies, you can regain control.
Located in Phoenix, Arizona, Valley Hospital provides help for anxiety disorders for people just like you. Call us at 602-755-9317 to talk to our admissions team and get started on your recovery, today.
About Valley Hospital
Valley Hospital is a private psychiatric hospital located in Arizona that specializes in mental health and chemical dependency care. We provide a full continuum of care to meet you where you are and help get you where you need to be. Our core principles are outstanding care, compassionate people and unparalleled services.
We provide a wide range of services with evidence-based treatment methods. These methods have been proven to have positive outcomes for our patients. Some of these services include inpatient, outpatient, women’s mental health program and more. We combine the best clinical techniques with state-of-the-art medical care to create the greatest potential for lasting recovery.
To schedule a no-cost assessment or for more information, please call our main number at 602-926-7904.
