Panic attacks, what they are, and how to treat them.
According to the Cleveland Clinic, approximately 11% of people in the USA experience a panic attack every year and 2% to 3% of those individuals meet criteria for panic disorder. So what is a panic attack exactly? It is an episode of intense fear accompanied by physical and psychological symptoms. Not everyone has the same physical or psychological symptoms during a panic attack. Many people go to the ER yearly believing they are having a heart attack only to find out they had a panic attack. Although not everyone’s panic attack symptoms are the same, the most common symptoms can include:
Physical Symptoms:
- Rapid heartbeat or palpitations
- Chest pain or discomfort
- Shortness of breath or feeling smothered
- Dizziness, lightheadedness, or feeling faint
- Sweating
- Shaking or trembling
- Chills or hot flashes
- Nausea or abdominal distress
- Numbness or tingling sensations (in the hands or feet)
Psychological Symptoms:
- Intense fear or sense of impending doom
- Feeling of losing control or “going crazy”
- Fear of dying
- Detachment from reality (derealization) or self (depersonalization)
Panic attacks can happen unexpectedly or in response to specific triggers. Common risk factors for panic attacks include:
- Being exposed to a traumatic event
- Family history of anxiety disorders or panic disorders
- High levels of stress
- Mental health conditions (e.g., depression, generalized anxiety)
- Substance use (caffeine, stimulants, certain drugs)
The good news is that panic attacks and panic disorders are treatable with counseling and if needed, medications. Common counseling techniques for panic attacks can include Eye Movement Desensitization Therapy (EMDR), Cognitive Behavioral Therapy (CBT), Cognitive Processing Therapy (CPT), Accelerated Resolution Therapy (ART), or Exposure Therapy.
Certain medications have also been shown to be effective in treating symptoms of panic attacks. These medications can include certain SSRIs, SNRIs, benzodiazepines, or Beta-Blockers.
There are also certain things you can do in order to decrease the likelihood of having a panic attack. Exercising regularly, avoiding caffeine, alcohol, and smoking, as well as getting an adequate amount of sleep can all help reduce the likelihood of having a panic attack.
If you’re in the midst of a panic attack, some things that can help alleviate a panic attack include splashing cold water (or putting a cold washrag) on your face, taking a cold shower, or engaging in deep breathing (breathing in 5 seconds, hold 5 seconds, exhale for 5 seconds). Other strategies include talking to a counselor, trusted friend, or family member about your fears, or engaging in distraction activities/exercises.
Be proactive and consider making a self-soothe box before you have a panic attack and put in the box one thing that appeals to each of your senses (taste, sight, sound, touch, smell). For example, take an old shoe box and put your favorite candy in the box (taste), or perhaps your favorite smelling essential oil or scented lotion in the box (smell). Your self-soothe box might also contain a photo of your dog or your kids or a beach vacation you went on (sight). Your box may even contain your favorite relaxing CD (sound), or your box may contain an old childhood stuff animal of yours (touch). When you feel panicked, get the box out and flood your senses with all your favorite self-soothing things. For more tips and help with panic and anxiety, reach out to a counselor who can teach you even more techniques to help you decrease your overall anxiety.
