NOTE: Williamsburg Therapy Group is NOT a crisis line, nor a general emergency line. If you are feeling physical symptoms and are unsure if they are related to a panic or anxiety disorder, you should speak with a physician.
Panic attacks can be incredibly frightening, featuring a number of cognitive, emotional, and physical symptoms that can catch you off guard. Unexpected panic attacks may even contribute to the development of panic disorder, an anxiety disorder that includes experiencing multiple attacks, as well as a pervasive fear of experiencing future panic attacks.
The good news is that there are some strategies you can implement to not only help to prevent panic attacks, but use for managing panic attacks in the moment. In this article we'll take a closer look at how panic attacks occur and what you can do to reduce or eliminate symptoms.
A panic attack is a sudden wave of intense fear and anxiety that can cause physical symptoms, such as chest pain and a racing heartbeat. Panic attacks can be triggered by various factors, including stress, anxiety, and certain medical conditions.
Panic attack symptoms can include fear of death and a feeling of impending doom. Other symptoms include:
Panic attacks are not life-threatening, but they can be debilitating and disrupt daily life. The symptoms are often mistaken for those of a heart attack, which can be distressing. Recognizing the signs and symptoms of a panic attack is crucial in seeking help and developing a treatment plan.
Panic disorder is a type of anxiety disorder characterized by unexpected panic attacks and fear of future attacks. People with panic disorder often experience intense fear and physical symptoms, such as a racing heartbeat and difficulty breathing.
Panic disorder can be treated with therapy, medication, or a combination of both, and seeking help from a mental health professional is the first step. Developing a crisis plan and learning coping strategies can help manage panic symptoms and prevent future attacks.
Understanding the causes and risk factors of panic disorder diagnosed by a provider, such as traumatic events and family history, can also help individuals develop effective treatment plans.
Deep breathing exercises and muscle relaxation techniques can help relieve anxiety and reduce symptoms of a panic attack. Cognitive-behavioral therapy (CBT) is a common and effective treatment for panic disorder. Panic disorder treated with CBT helps individuals identify triggers as well as change their thoughts and behaviors.
Certain medications may also help to control symptoms. Selective serotonin reuptake inhibitors (SSRIs) and serotonin norepinephrine reuptake inhibitors (SNRIs) are commonly used medications to treat panic disorder.
Other therapeutic approaches may also be used to treat physical and emotional symptoms of panic attacks. Exposure therapy can help individuals confront their fears and reduce anxiety sensitivity. Practicing mindfulness exercises such as breathing and relaxation techniques can help manage stress and prevent panic attacks.
Panic attacks can be triggered by various factors, including stress, anxiety, and certain medical conditions. Traumatic events, such as post-traumatic stress disorder (PTSD), can increase the risk of developing panic disorder.
Certain substances, such as caffeine and nicotine, can trigger panic-like symptoms. Financial problems, unexpected bills, and other stressful life events can also contribute to panic attacks.
Identifying and avoiding triggers can help individuals manage their panic symptoms and prevent future attacks.
Panic disorder often co-occurs with other anxiety disorders, such as social anxiety disorder and generalized anxiety disorder. Depression and post-traumatic stress disorder (PTSD) are also common co-occurring conditions.
Certain medical conditions, such as thyroid problems and heart disease, can increase the risk of developing panic disorder. Substance abuse and addiction can also co-occur with panic disorder. A comprehensive treatment plan should address all co-occurring conditions.
There are certain lifestyle habits that you can practice to help build mental resilience and guard against the next panic attack. Symptoms are often triggered by a dysfunctional fight or flight response. Learning and implementing coping strategies and techniques, such as deep breathing and relaxation, can help prevent future panic attacks. You ay also:
Developing a crisis plan and learning coping strategies can help individuals manage symptoms and prevent future attacks. This can include things like:
Staying informed about panic disorder is crucial in managing symptoms and preventing future attacks. People experience panic attacks and overwhelming fear often due to a sense of losing control. Learning about the latest treatments and research can help individuals make informed decisions about their care and help them feel that they are gaining a sense of control in their lives.
In addition, reading books and articles about panic disorder can provide additional information and guidance. Online resources and forums can also provide support and connection, including sharing experiences with other people with panic disorder.
Staying informed can help individuals feel more empowered and in control of their symptoms.
One of the most effective ways to head off more panic attacks is to find out what is causing anxiety and then use evidence-based techniques to help reduce tension. People with panic disorder rarely understand what triggers panic attacks in their lives, but a mental health professional can help them investigate causes.
At Williamsburg Therapy Group, our team of doctoral-level Chicago psychotherapists allows you to work with a trained professional that can create a treatment plan and offer a variety of practical strategies, healthy coping skills, and techniques that will allow you to reduce the number of panic attacks you experience. They can also treat depression or any other co-occurring mental health conditions.
Never ignore or minimize signs of GAD or panic disorder. With the right support, it’s possible to successfully treat even severe anxiety and reduce or eradicate panic attacks, improving overall well-being. If you have been thinking about seeking help, reach out to our customer service coordinator to get matched with a professional who can offer tools and strategies to manage anxiety, including panic attacks, and improve overall quality of life.