A Guide to Panic Attacks and Panic Disorder

What is Panic Disorder, and How is it Different from Panic Attacks?

What is a panic attack? The mental health problems of panic disorder and panic attacks are related yet different. Sporadic and frequent panic episodes characterize anxiety disorders like panic disorder. These attacks are sudden bursts of acute panic or discomfort that climax in a few minutes. Uncontrollable dread and physical symptoms can result from panic attacks, which can happen unexpectedly and seemingly out of the blue. Here is an explanation of each condition's characteristics and what it entails:

Panic Attacks

A panic attack is a brief but severe dread or discomfort that peaks suddenly. Unexpected panic attacks can happen, as well as panic attacks brought on by triggers like phobias or stressful life events. Among the signs of a panic attack are:

• Rapid heartbeat or palpitations
• Sweating
• Trembling or shaking
• breathing difficulties or a suffocating sensation
• chest discomfort or agony
• vomiting or stomach pain
• Unsteadiness or faintness
• Feelings of numbness or tingling
• fear of going insane or losing control

Although agonizing and crippling, panic episodes are not life-threatening. Most people with panic attacks do not go on to have panic disorder. However, worrying about having another panic attack can cause severe anxiety and avoidance habits, which may be one of the most common side effects of panic attacks.

Panic Disorder

Sporadic and frequent panic episodes characterize anxiety disorders like panic disorder. A crucial characteristic of panic disorder is that episodes frequently occur without notice and aren't brought on by any medical or mental health problem. There is frequently no one trigger for them. A minimum of one month of ongoing worry about future panic episodes (or repercussions) qualifies as a panic disorder. Even though panic disorder symptoms can be terrifying and overpowering, they can be controlled and improved with treatments.

Arguments with family members and other stressful events are linked to panic disorder. Even exciting and pleasant life transitions might bring up new difficulties and everyday anxieties. Such developments and occurrences could be due to

• Life transition
• Recurrent Panic Attacks
• The loss of a close relative
• Getting married
• Having a child
• Getting a new job

A combination of medication, psychotherapy, and self-help techniques can successfully treat panic disorder. In order to manage symptoms and enhance quality of life, assistance must be sought to avoid the side effects of a panic attack.

What are the symptoms of a panic attack?

A panic attack strikes without warning. In most cases, symptoms begin, reach their climax within 10 minutes, and then quickly disappear. 

Common symptoms of a panic attack include:

It's awful and terrifying to experience a panic attack. A professional should be consulted if you've had panic attack symptoms or panic attack side effects. They can provide a formal diagnosis and ensure there isn't a physical cause below.

Causes of Panic Attack

According to experts, some people have panic attacks or acquire panic disorder for unknown reasons. Your nervous system and brain are crucial when it comes to how you experience and respond to fear and anxiety. According to researchers, panic disorder causes can start with your amygdala, which is the area of your brain responsible for processing fear and other emotions. They also believe hormonal imbalances involving serotonin, cortisol, and gamma-aminobutyric acid (GABA) may be a significant factor.

The following factors increase your risk of panic disorder:

• A family history: Anxiety disorders, such as panic disorder, can run in families. If one of your first-degree relatives (parents, biological siblings, or children) has panic disorder, there is a 40% higher chance that you will as well.
• Mental health conditions:  Panic attacks are more likely to occur in those who are depressed, have anxiety disorders, or have other mental health issues.
• Adverse childhood experiences (ACEs):  ACEs are adverse childhood events between the ages of one and seventeen. These encounters are typically painful ones. ACEs can influence the onset of panic disorder and panic episodes.

Although the exact cause of panic disorder or panic episodes is unknown, the following variables may contribute:

• Genetics
• major anxiety
• temperament that is more vulnerable to anxiety or other undesirable feelings
• Various modifications in the way certain brain regions work

Initially, panic attacks may strike unexpectedly and without notice, but with time, they are often brought on by certain circumstances.

Common Triggers for Panic Attacks in People with Panic Disorder

Unexpected panic attacks and those brought on by triggers can happen. While there is frequently no one cause for panic episodes, those with panic disorder may be more susceptible to specific triggers, such as:

1. Phobias: People with phobias may encounter triggers that trigger panic attacks. For instance, if they have to have their blood drawn for a medical test, a person who suffers from trypanophobia (a severe fear of needles) can have a panic attack.
2. Overbreathing: A panic episode can result from over-breathing, commonly called hyperventilation. Rapid breathing can result in a drop in blood carbon dioxide levels, which can induce symptoms including dizziness, lightheadedness, and tingling.
3. Long periods of stress: Stress over extended periods of time might make panic episodes more likely. The loss of a job or the death of a loved one are two stressful life circumstances that might cause panic attacks.
4. Physical changes: Panic attacks can be brought on by physical changes following an illness or a rapid shift in surroundings. For instance, an individual who has recently recovered from an illness or relocated to a new place could suffer from a panic attack due to the bodily changes they are going through.
5. Avoidance behaviors: Avoidance habits like staying away from particular locations or situations can trigger anticipatory anxiety and cause panic attacks.

How are panic attacks and panic disorders treated?

Psychotherapy, and self-help techniques can all be used to treat panic attacks and panic disorders. The following are some typical treatments for panic disorder and panic attacks:

1. Psychotherapy: Panic disorder can be effectively treated with psychotherapy, particularly cognitive-behavioral therapy (CBT), which is generally accepted. Individuals can recognize and change unfavorable thought patterns and behaviors linked to panic episodes with CBT. A particular type of CBT called exposure therapy can progressively expose the person to circumstances or feelings they are afraid of or that trigger panic episodes.
2. Self-Help Strategies: Besides receiving medical care, people can control their panic episodes using self-help techniques. Techniques for relaxation, consistent exercise, stress management, and joining support groups are a few examples of these approaches.
3. Medication: Antidepressant drugs, including SSRIs and tricyclic antidepressants (TCAs), have been found to lessen the intensity of manic episodes, stop them altogether, and enhance other aspects of the quality of life in people with panic disorder. To assist in treating the symptoms of panic attacks, doctors may also prescribe anti-anxiety drugs like benzodiazepines.

It's crucial to remember that treating panic attacks and panic disorder frequently involves combining many therapies. Finding the ideal one that works for the person may involve trial and error.

How can I prevent panic attacks?

You can get assistance from your healthcare practitioner in figuring out what causes panic attacks. You can develop coping mechanisms through psychotherapy to deal with stressful situations and stop an attack. You may also do the following things to lessen your chance of experiencing a panic attack:

• Avoid alcohol, caffeine, and smoking. These may exacerbate panic attacks.
• Regular exercise can help you reduce stress, relax, and improve mood.
• Adopt a balanced diet.
• Maintain proper stress management.
• Consult your doctor before using herbal supplements or over-the-counter (OTC) medicines. Several drugs can heighten anxiety.

How can I stop a panic attack?

Although panic attacks can be upsetting and disabling, there are things you can do to lessen your risk of experiencing one. The following techniques might help you avoid panic attacks:

1. Avoid Triggers: Anxiety episodes can be avoided by being aware of your triggers. Caffeine, alcohol, and smoking are typical triggers. However, they might differ from person to person.
2. Exercise Regularly: Exercise on a regular basis helps reduce tension, regulate stress, and improve mood. Exercise can also lessen panic episodes' occurrence and severity.
3. Practice Relaxation Techniques: Deep breathing, meditation, and muscle relaxation are all relaxation strategies that can help you control your anxiety and avoid panic attacks.
4. Seek Professional Help: An experienced mental health practitioner can help you manage the symptoms of panic attacks and stop further episodes. A mental health expert may assist in identifying triggers, creating coping mechanisms, and offering appropriate treatment.
5. Medication: Antidepressants and benzodiazepines, among other medications, may be administered to treat panic attack symptoms. To be effective, medicines must be used with other treatments, including psychotherapy and self-help techniques.

How to help someone having a panic attack

Witnessing a friend or family member having a panic attack can be terrifying. They can have abnormally rapid and shallow breathing, lightheadedness or dizziness, trembling, sweating, nausea, or the impression that they are experiencing a heart attack. Remember that the threat feels very real to your loved one, regardless of how ridiculous you believe their scared reaction to a scenario can seem. It won't help to encourage them to calm down or downplay their worry merely. However, by supporting your loved one through a panic attack, you might make them less scared of similar episodes in the future.

Maintain your calm: Being composed, sympathetic, and nonjudgmental will hasten the calming down your loved one's anxiety.

Your loved one should concentrate on breathing: Your companion should sit in a peaceful area, and you should lead them in a few minutes of calm, deep breathing.

Do something active: Stamp your feet or lift and lower your arms collectively. Burning off some of your loved one's tension might be beneficial.

Use Grounding Techniques: Help the person stay connected to the present moment by using grounding techniques. You can ask them to name five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste.

Avoid Overstimulation: Keep the environment as calm and quiet as possible. Turn off bright lights, lower the volume of any loud noises, and speak softly and reassuringly.

Avoid Judgment: Don't dismiss or belittle their feelings. Avoid phrases like "Just calm down" or "It's all in your head." Instead, validate their experience and let them know you're there to support them.

Be Patient: Panic attacks can be intense, but they typically pass within a short period of time. Stay patient and let the person know that you're there for them until they feel better.

Supporting your loved one to seek assistance: Your loved one can feel ashamed of having an attack before you once the panic attack is finished. Boost their confidence and urge them to get anxiety treatment.

Seeking Help

It is critical to get professional assistance if you or someone you know is dealing with panic attacks or has been diagnosed with panic disorder. A licensed mental health expert can provide a precise diagnosis and create a treatment strategy suitable for each ones requirements.

Remember that with the proper assistance and care, panic attacks and panic disorder may be effectively treated. With the right care, people may regain control of their lives and see a marked improvement in their symptoms and general wellbeing.