What Is a Panic Attack? Understanding the Symptoms and How to Manage Them

 

A panic attack is a sudden and intense episode of fear, doom, or terror, often accompanied by physical sensations and strange feelings that can feel overwhelming. For many, it comes out of nowhere, leaving them confused, frightened, and desperate for it to stop. If you’ve experienced a panic attack, you’re not alone—this is a common symptom for those with anxiety.

 

Let’s explore what a panic attack is, common symptoms, and how you can manage them effectively.

 

Panic Attack Symptoms

 

Panic attacks are often characterised by a variety of emotional and physical sensations, including:

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• Rapid heartbeat: A pounding or racing heart, sometimes mistaken for a heart attack.

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• Air hunger: The feeling that you can’t quite catch your breath.

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• Sweating or trembling: Common responses to the body’s adrenaline surge.

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• Derealisation and depersonalisation: Feeling detached from reality, where everything around you looks or feels strange.

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• Urgent need to escape: A sense that you must leave your current environment immediately.

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• Digestive symptoms: The urge to use the toilet, caused by the fight-or-flight response.

 

The emotional aspect of a panic attack can be just as intense. The most common fears at the core of a panic attack include:

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• What if I go crazy?

• What if I have a heart attack?

• What if I pass out and collapse?

• What if I humiliate myself?

 

These fears, though irrational, feel very real in the moment, adding to the overwhelming nature of a panic attack.

 

Why Do Panic Attacks Happen?

 

Panic attacks are not random—they occur when the body’s fight-or-flight response is activated unnecessarily. Essentially, the brain misinterprets a situation as dangerous and releases a surge of adrenaline and cortisol to prepare the body to react. This adrenaline rush leads to the intense sensations and symptoms associated with panic attacks.

 

Stress plays a significant role here. As a therapist, I’ve seen that panic attacks often occur when stress levels have been building over time or in response to a recent traumatic event. Recognising this connection can help in understanding why these episodes occur and how to manage them.

 

What NOT to Do: The Misinformation About Stopping Panic Attacks

 

A common misconception is that you can “stop” a panic attack immediately. The truth? Trying to stop it often makes it worse. Fighting against the sensations creates more tension and adds to the feeling of distress.

 

The fastest way through a panic attack is to allow it to happen. Acknowledge that your body is having a natural reaction—it’s uncomfortable, but it’s not dangerous. Letting the sensations pass without resistance often shortens the duration of the episode.

 

How to Manage Panic Attacks

 

Managing a panic attack is challenging in the moment, but it is possible with practice. Here’s a step-by-step approach to help you navigate through one:

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1. Reframe the Experience:

The term “panic attack” can feel overwhelming, but it’s helpful to reframe it as an adrenaline rush. Nothing is attacking you—your body is simply responding to a perceived threat. Acknowledge that things feel strange because of this temporary adrenaline surge.

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2. Reassure Yourself:

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Remind yourself that the feelings will pass. The body can only produce a finite amount of adrenaline and cortisol, and these chemicals are already working their way through your system.

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3. Acknowledge Past Experiences:

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Reflect on how previous panic attacks have always ended. No matter how intense they felt, they passed, and you were okay afterward. This one will be no different.

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4. Recognise When It’s Ending:

A good indicator that a panic attack is subsiding is when you start to feel tired or begin to yawn. These are signs that your body is shifting out of the fight-or-flight response.

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5. Congratulate Yourself:

Tolerating a panic attack is no small feat. Acknowledge your strength for getting through it. Every time you teach your brain that panic attacks are not a threat, you make them less likely to occur in the future.

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6. Monitor Your Stress Levels:

Panic attacks often occur when we’re overwhelmed. Take stock of your current stressors and consider whether you’ve been carrying too much for too long. Sometimes, even subtle, accumulated stress can push us into a state where a panic attack is more likely.

 

Final Thoughts on Panic Attacks and Anxiety

 

Panic attacks can feel terrifying, but they are not harmful. By understanding what a panic attack is and reframing the experience as a temporary adrenaline rush, you can start to feel more in control. Recognising the symptoms, reassuring yourself that they will pass, and monitoring your overall stress levels are key steps in managing both panic attacks and anxiety.

 

Remember, the goal isn’t to fight or stop a panic attack—it’s to allow it to pass. With patience and practice, you can teach your brain that panic attacks are not a threat, and over time, they will become less frequent and less overwhelming.

 

If panic attacks are affecting your daily life, reaching out to a mental health professional can provide additional support and strategies tailored to your needs.