What Is A Panic Attack?
Panic attacks are sudden and intense episodes of anxiety or fear that are accompanied by a range of physical and psychological symptoms. These attacks can be overwhelming and often feel as though they come out of nowhere.
Some common symptoms of a panic attack include:
- Rapid heartbeat or palpitations
- Shortness of breath or a feeling of suffocation
- Trembling or shaking
- Sweating
- Chest pain or discomfort
- Nausea or abdominal distress
- Dizziness or light-headedness
- Numbness or tingling in the hands or feet
- Chills or hot flushes
- A sense of impending doom or fear of losing control
Panic attacks can be extremely distressing and usually reach their peak within a few minutes, although some symptoms can last longer. They may appear to come from nowhere, but there is always a cause.
The Fight or Flight Response
Panic attacks are closely linked to our body’s natural fight-or-flight response. This survival mechanism evolved to help our ancestors respond quickly to danger by preparing them to either fight or escape from a threat.
When this response is activated, the body releases adrenaline, increasing your heart rate, breathing and alertness. While this is helpful in genuinely dangerous situations, it can become overwhelming when there is no immediate physical threat. The surge of adrenaline can create many of the physical sensations associated with anxiety and, in some people, contribute to a panic attack.
Although these sensations can feel frightening, they are your body’s natural response to a perceived threat rather than a sign that something is seriously wrong.
Understanding Panic Attacks
Even if you’re unsure what first triggered your panic attacks, taking time to explore your experiences can help you understand why they occur. Think back to your first panic attack. Where were you? What was happening in your life at the time? Write down as many details as you can remember, even if they don’t seem important.
Keeping a diary can help you identify patterns over time. Whenever you experience a panic attack or notice your anxiety increasing, make a note of:
- Where you were
- Who were you with
- What was happening around you
- What physical sensations did you notice
- What thoughts were going through your mind
As you look back over your diary, you may begin to notice common themes or links to earlier life experiences. Think about whether certain places, situations or experiences remind you of something difficult from your past.
For example, if your first panic attack happened in a supermarket, visiting similar places may trigger your body’s fight-or-flight response because it has learned to associate that environment with danger, even when you are actually safe.
Overcoming Panic Attacks
Throughout life, especially during childhood, we develop beliefs about ourselves, other people and the world around us. Sometimes, difficult experiences can lead to beliefs that continue to influence how we see ourselves long after the original event has passed. These beliefs can increase anxiety and make panic attacks more likely.
Create a list of difficult significant events throughout your life, as you look through these experiences, ask yourself:
- Are there events that still bring up strong emotions?
- Can I see any connection between these experiences and my panic attacks?
- Are there patterns that keep repeating?
- Are these beliefs based on facts or on past experiences?
Recognising these links can help you understand why your body reacts the way it does today.
While panic attacks can be emotionally and psychologically distressing, they are not usually physically dangerous in themselves. By understanding why panic attacks happen, recognising what triggers them and changing the beliefs that keep them going, many people can reduce or overcome their panic attacks completely.
Living with panic attacks can be extremely challenging; however, you are not alone. Here at Trauma Research UK, our belief is, ‘It’s not what’s wrong with you, it’s what happened to you’. With this philosophy, we believe that everyone can successfully overcome their issues with the right help and support. Read more…
A grounding/relaxation message to take you from Crisis 2 Calm in minutes
This recording will take you from crisis to calm in just a few minutes.
Whether it is a panic attack, anxiety attack or general feelings of uneasiness you are experiencing, let us help return your focus to the present moment and smooth any unpleasant emotions you may be battling with.
You can also listen to this message at bedtime to help relax your body and mind for a peaceful night’s sleep.
