Panic attacks are a common experience that, while not physically dangerous, can feel extremely frightening. During a panic attack, an individual experiences a sudden surge of intense fear or anxiety, often accompanied by physical sensations such as a racing heart, shortness of breath, or dizziness. These symptoms can be so intense that the person interprets them as a sign of impending danger, such as a heart attack, which further exacerbates the anxiety.
Characteristics of panic attacks
Panic attacks can occur unexpectedly or be triggered by specific situations, such as confronting a phobia. Symptoms typically peak within 10 minutes and subside within 30 minutes. The frequency of panic attacks can vary, ranging from occasional occurrences to multiple times per week, depending on the severity of the condition.
Impact and management
Experiencing panic attacks can be distressing, leading some individuals to develop a fear of future attacks or avoid situations where they may occur. In severe cases, this avoidance behavior can escalate into agoraphobia, a condition characterized by a fear of places or situations where escape might be difficult.
Treatment options
The good news is that panic attacks and agoraphobia are treatable conditions. The most common treatment is cognitive-behavioral therapy (CBT), which helps individuals identify and challenge negative thought patterns and learn coping strategies to manage anxiety.
Self-help strategies
There are also many self-help strategies available for managing panic attacks, including:
- Staying Present: Remind yourself that the panic attack will pass and try to focus on the present moment.
- Breathing Techniques: Practice slow, deep breathing to help calm the body's stress response.
- Avoiding Triggers: Reduce intake of caffeine, nicotine, and alcohol, as these substances can mimic anxiety and exacerbate panic attacks.
Supporting someone during a panic attack
If you're with someone experiencing a panic attack, try to remain calm and encourage them to:
- Stay where they are if possible.
- Remind themselves that the anxiety is not life-threatening.
- Take slow, deep breaths and focus on their breathing.
- Stay in the present moment and avoid catastrophizing thoughts.