The truth is that panic attacks are scary. They can hit you quickly and, in some cases, it may appear that there is nothing “triggering” your panic attack. When you are in the midst of a panic attack, you may feel like you are completely out of control and/or having an outer body experience. It is not uncommon for people to think that they are having a heart attack or even dying when a panic attack strikes.
Some people have one to two panic attacks during their lifetime and they go away on their own. Most of the time, these panic attacks may occur during a particularly stressful time in one’s life. However, recurrent and largely unexpected panic attacks may be a sign of a more serious issue, such as a panic disorder. Another important sign to gauge your severity is if you are consistently afraid of having another panic attack. If you live in fear of panic attacks and are constantly awaiting the next one, it is recommended that you seek guidance from a professional.
Panic attacks themselves are not life-threatening; however, they can be scary and interfere with your life, whether it is becoming increasingly more difficult to maintain friendships and relationships or difficulty concentrating on tasks at work. In any case, treatment can help!
Anchor Therapy is a counseling center in Hoboken, NJ with psychotherapists specialized in helping children, teens, adults, and couples with anxiety, depression, relationship issues, trauma, and life transitions. Anchor Therapy is accepting new clients and is now providing in-person sessions and telehealth (video/phone) sessions to residents of New Jersey and New York.
What is a panic attack?
A panic attack is a type of fear response. Essentially, it is an overemphasis on your body’s typical response to peril, pressure, or exhilaration. It is an abrupt episode of intense fright that can cause physical reactions when there is no actual risk or evident cause.
What are the symptoms of a panic attack?
It may seem that panic attacks occur randomly and you do not receive a proper warning from your brain and body. During a panic attack, symptoms can occur rapidly. Panic attacks look different for everyone although there are some common symptoms.
Some signs and symptoms of panic attacks include:
Sweating
Trembling or shaking
Chills
Hot flashes
Nausea
Upset stomach/abdominal cramping
Feeling as if you are not in your body (e.g., unreality, detachment)
Strong sense of imminent destruction or instability
Deep fear of losing control or dying
Fast, pounding heart beat
Shortness of breath or tightness in the throat region
Chest pain
Headache
Numbness or tingling in the body
Dizziness, lightheadedness or faintness
When might I have panic attacks?
There is no set time when panic attacks occur. When you are going through a particularly stressful time, you may find that you experience panic attacks more frequently, but there is still no warning for exactly when they will occur. Just as the symptoms of one’s panic attack is unique, the frequency of panic attacks varies from person-to-person as well.
Some people may have one panic attack and never experience another one ever again. On the other hand, other people may experience panic attacks on a daily basis. Since everyone is different, you may find that particular places, situations, or actions set off your panic attacks. For example, you may have had a presentation at work that did not go well. Now, every time you pass the conference room where the meeting occurred, you find yourself having a panic attack. If this is the case, it is certainly something you will want to take notice of.
How long do panic attacks last?
Most panic attacks last between a few minutes and half an hour. The symptoms can appear swiftly. Typically, the worst of the panic attack is over within the first 10 minutes of an occurrence. In some cases, your symptoms and signs may persist. This could be signaling anxiety or a second panic attack.
One of the worst components of panic attacks is the fear that another one will take place. Since there is no way to pinpoint when your next one will occur, or even if it will happen at all, it can be easy to live in a state of terror. Your fear of panic attacks might be so great that you avoid specific situations where that have the potential to trigger them.
What is the difference between a panic attack and an anxiety attack?
Many people use the terms “panic attack” and “anxiety attack” interchangeably, but they are not the same thing. Panic and anxiety attacks share many emotional and physical symptoms, but a major difference between the two is that anxiety is usually related to something that we view as demanding or intimidating. As previously mentioned, panic attacks do not always have obvious stressors.
Anxiety can be gradual whereas panic attacks come on abruptly. Additionally, panic attacks are almost always pretty severe. Anxiety can be mild, moderate, or severe. The physical symptoms of a panic attack are more severe since the body has automatically entered the fight-or-flight stage. The fight-or-flight response is an instinctive response that your body has to a frightening situation which causes you to forcibly counter or run away from the issue.
What is panic disorder?
If you are consistently having a lot of panic attacks and there is no relative cause, you may be suffering with panic disorder. Many people experience a panic disorder alongside certain phobias. Even with a panic disorder, you may have some periods of time where you experience little to no panic attacks and other times where panic attacks are more persistent.
How do I manage my panic attacks?
Seek Therapy
Cognitive-behavioral therapy, also known as CBT, can help you if you are struggling with panic attacks. CBT changes the way you think about and approach the more challenging or frightening situations in your life.
CBT has also been proven to be effective in altering the structures in your brain that produce panic symptoms. Overall, CBT will allow you to better manage your symptoms. All of our clinicians at Anchor Therapy are trained in CBT techniques and use CBT to change thinking and behavior patterns. If you are interested in learning more about CBT, check out our blog “Everything You Need to Know About Cognitive Behavioral Therapy (CBT).”
2. Use Deep Breathing
Hyperventilating is a common symptom that many people experience during a panic attack. Shortness of breath can increase your fear so, practicing deep breathing, can reduce symptoms.
Focus on taking deep, controlled breaths through your nose. While inhaling, feel the air expand into your chest and belly before exhaling through your mouth. An easy-to-remember breathing technique is called box breathing. In box breathing, you will breathe in for a count of five seconds, hold your breath for five seconds, exhale for five seconds, hold for five seconds, and repeat the process. You can repeat this process five times or continue it until you feel like your panic attack symptoms have subsided.
3. Practice Mindfulness
Mindfulness allows you to step into your body and reclaim your power, bringing you back to reality. Panic attacks can make you feel detached from your body so mindfulness can counter those feelings of unreality.
When practicing mindfulness, you can:
Focus your attention on the present moment
Acknowledge the emotional state you are in
Meditate to lessen your stress and help you unwind
Panic attacks can occur unexpectedly and have a negative impact on your life; however, there are always effective methods to control them. If you have concerns about your panic attacks, it is highly recommended that you speak with a licensed therapist, especially someone who is trained in CBT techniques. You and your CBT counselor can create a suitable plan for handling your panic attacks to reduce their impact on your life.
Victoria Scala
is the Social Media Manager and Intake Coordinator at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark, planning to study Clinical Mental Health Counseling at the graduate level. As a Social Media Manager at Anchor Therapy, Victoria is committed to producing content for and managing the office’s social media presence and blog.
