Panic Attacks
Panic attacks can be incredibly distressing and overwhelming experiences. They often strike without warning, leaving individuals feeling trapped and terrified. If you or someone you know has ever experienced a panic attack, it's crucial to understand what they are and how to effectively treat them. In this blog, we will explore panic attacks, their symptoms, potential causes, and, most importantly, various strategies for treating and managing them.
What is a Panic Attack?
A panic attack is a sudden and intense surge of fear or discomfort that reaches its peak within minutes. These episodes are often accompanied by a range of physical and emotional symptoms, including:
Heart palpitations or a racing heart.
Shortness of breath or a sensation of choking.
Trembling or shaking.
Sweating profusely.
Feeling dizzy or lightheaded.
Nausea or abdominal distress.
Chest pain or discomfort.
A sense of unreality or detachment from oneself.
Fear of losing control or going crazy.
Fear of dying.
It's important to note that not everyone experiences all these symptoms during a panic attack. However, the intensity of the experience can make it feel like a life-threatening situation.
Possible Causes of Panic Attacks
Panic attacks can occur for various reasons, and they are often triggered by a combination of factors. Some potential causes and triggers include:
Genetics: There may be a genetic predisposition to panic attacks, as they tend to run in families.
Stress and Anxiety: High levels of stress and anxiety can increase the likelihood of panic attacks. Everyday stressors or traumatic life events can contribute to their occurrence.
Neurochemical Imbalance: An imbalance in neurotransmitters such as serotonin and norepinephrine in the brain can play a role in panic attacks.
Medical Conditions: Certain medical conditions, such as thyroid disorders or heart conditions, can mimic the symptoms of panic attacks.
Substance Abuse: The use of drugs or alcohol can trigger or exacerbate panic attacks.
Treatment Strategies for Panic Attacks
Fortunately, there are effective ways to treat and manage panic attacks. It's essential to seek professional help to determine the most suitable treatment approach for your specific situation. Here are some common strategies:
Psychotherapy: Therapy is a widely recognized and evidence-based therapy for managing panic attacks. It helps individuals identify and change negative thought patterns and behaviors that contribute to anxiety and panic.
5-4-3-2-1: Activating your sensory system is one of the most commonly used grounding exercises during a panic attack. Look for 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and one thing you can taste. The idea is that as you activate your sensory system, your brain switches out of the intense level of overwhelm and moves you to a different arena.
Breathing: when experiencing a panic attack, breathing becomes short and shallow in response to adrenaline. One of the quickest ways to shift your brain waves is through breathing - focus on taking deep, slow breaths. Breathe in through your nose for 4 seconds, and out through your mouth for 6 seconds. As you do this, your parasympathetic nervous system becomes activated and starts to regulate your biology.
Medication: In some cases, medication may be prescribed by a healthcare provider to manage panic attacks. These may include antidepressants, anti-anxiety medications, or benzodiazepines. It's essential to discuss potential side effects and the long-term use of medication with a healthcare professional.
Cold water therapy: getting into ice cold water activates something called the dive reflex in your brain. This can slow your heart rate by up to 25%. Now before you jump into an ice bath, there is a great trick that is slightly more convenient. Neuroscientists have discovered that you only need to dip your face into ice cold water to activate the same response in your nervous system. If you feel panic setting in, fill up a basin, put some ice into it, and dip your face into it.
Lifestyle Changes: Adopting a healthy lifestyle can contribute to anxiety reduction. This includes regular exercise, a balanced diet, adequate sleep, and minimizing the use of stimulants like caffeine and nicotine.
Stress Management: Developing effective stress management strategies, such as time management, setting boundaries, and seeking support from friends and family, can help prevent panic attacks triggered by stress.
Get to the heart of the matter: whilst there are coping strategies for dealing with panic attacks when they arise, the long term strategy is always to understand where they are coming from. Panic attacks rarely have a clear cut cause and effect, and most people will tell you that they often come out of the blue in the most unexpected times and places. More often than not they are rooted in hidden anxiety that we are not aware of. Something happens in the moment that triggers a feeling of being unsafe, and a panic attack arises. The way to treat panic attacks is to work on the mechanism of underlying anxiety. The more we can build out a safety mechanism in your brain, the more likely they are to stop occurring.
ADHD Counselling Guildford & Wimbledon
Panic attacks can be frightening, but they are treatable. If you or someone you know is struggling with panic attacks, seeking professional help is essential. With the right treatment approach, which may include therapy, medication, lifestyle changes, and relaxation techniques, individuals can learn to manage their symptoms and regain control over their lives.
Within our anxiety counselling, we help adults and young people struggling with panic attacks to learn to manage them and overcome them. The integrative approach we employ draws from various therapeutic modalities, including Cognitive Behavioural Therapy (CBT), Solutions Focused Therapy (SFT), Person-Centred Therapy, and Narrative Therapy.
Our psychologists in Wimbledon and Guildford have a deep understanding of panic attacks and extensive experience working with individuals with the condition, with our counselling centred around collaboration, empathy, and evidence-based interventions.
Free 20 Minute Initial Consultations
We believe in a tailored approach, crafting a unique counselling plan that aligns with your strengths, challenges, and aspirations. With the confidential and non-judgmental space our psychologists offer, you can explore your panic attacks openly.
We offer a free 20-minute online chat to meet our psychologists, discuss your needs, and determine if our anxiety counselling is the right fit for you. Whether you're seeking strategies to manage panic attacks challenges or overcome more obstacles, contact one of our team members to book your free, no-obligation initial session today.