What is a Panic Attack?
A panic attack is a sudden and intense episode of extreme anxiety or fear, accompanied by a range of physical and psychological symptoms. These attacks can be overwhelming and often feel as if 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 lightheadedness
- Numbness or tingling in the extremities
- Chills or hot flashes
- A sense of impending doom or fear of losing control
Panic attacks can be extremely distressing and typically reach their peak within a few minutes, though some symptoms may persist for a longer duration. They can occur in response to specific triggers or seemingly come out of the blue. People who experience recurrent panic attacks may be diagnosed with panic disorder, a type of anxiety disorder.
Understanding Panic Attacks
Understanding panic attacks and their underlying causes is a crucial step towards managing and overcoming them. By exploring the triggers, life events, and schemas that trigger the attacks, you can take active steps to regain control over your anxiety.
The “Fight-or-Flight” Mechanism: Panic attacks are closely tied to our body’s natural “fight-or-flight” response, a mechanism that evolved to help our ancestors survive in a world full of constant threats and dangers. When this response is triggered, it floods our system with adrenaline, providing a surge of energy to either fight off or flee from perceived threats. However, if this adrenaline isn’t put to use, it can lead to symptoms of anxiety, ultimately culminating in a panic attack.
The Root Causes: To gain a better understanding of panic attacks, it’s crucial to uncover their underlying causes. Even if you’re unsure what initially triggered your panic disorder, you can take these steps to identify potential causes:
Reflect on Your First Panic Attack: Consider the circumstances surrounding your initial panic attack. Where were you? What was happening in your life at the time? Jot down every detail you can remember.
Keep a Diary: Keep a diary of subsequent panic attacks or moments when your anxiety levels rise. Note your surroundings and your sensory experiences. What thoughts are running through your mind? Are any of these linked to past anxious, upsetting, or traumatic events?
Examine Negative Experiences: Think back to any negative experiences in specific locations or similar settings. For instance, if you had a panic attack in a supermarket, entering another supermarket might trigger your fight-or-flight response.
Create a Life Event Timeline: Construct a timeline of significant life events, both positive and negative. Consider how these events might still evoke negative emotions today. Are there any connections to the circumstances of your initial panic attack? If so, it’s essential to challenge and reframe these associations positively.
Identifying Schemas: Schemas are cognitive frameworks or beliefs that we develop based on past experiences. They can influence our perceptions and responses to situations. To tackle panic attacks, you should:
Identify Your Schemas: Pinpoint any schemas that you may have developed from negative events. For example, if you were bullied, your schema might be “I’m not good enough,” or if you had a car accident at a petrol station, you might have created the schema “I am vulnerable at petrol stations.”
Challenge Your Schemas: Examine the accuracy of these schemas, especially if they were formed during childhood. Children often magnify situations or misinterpret them. As an adult, consider how your understanding of the original event could be altered to be less personal, less emotional, and less frightening. For example, ask yourself questions like, “What are the odds of that happening again?” or “I survived the event, so I must be stronger than I thought.”
Overcoming Panic Attacks
It’s important to note that while panic attacks can be psychologically and emotionally distressing, they are not physically dangerous in themselves and more importantly, it doesn’t matter how long you have lived with them or how bad they are, they can be overcome completely by following these steps:
- Understanding what a panic attack is
- Finding the installation point of your panic
- Recognising what triggers the attacks
- Challenging your schemas
Living with a 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…
Frequently Asked Questions
Learn everything you need to know about panic attacks with our comprehensive FAQ. Find answers to common questions about symptoms, causes, management, and more to better understand and handle panic attacks.
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This recording will take you from crisis to calm in just a few minutes.
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