Like every morning for the past six years, Katy was relaxed and on time as she drove to work using the same freeway in Houston as she had done every morning. As she got closer to the exit overpass, she started to notice a shift in her chest where her heart started beating intensely, even though just a moment ago, she felt completely at peace. As soon as she recognized her heartbeat racing, her stomach bunched into knots, her throat went dry, and sweat began to bead on her forehead. At that moment, she had the sinking feeling that something terrible was about to happen. Maybe the exit ramp would end suddenly, or an 18-wheeler truck would swerve in front of her. A part of her mind softly voiced that none of those things were logically possible, yet the panicked voice in her head overrode her thoughts and made her abruptly swing the car over to the shoulder of the highway and stop. This was Katy’s first panic attack.
Just like how Katy experienced a panic attack, panic attacks can happen to anyone at any time, often rendering feelings of helplessness. But that doesn’t mean that nothing can be done to remedy the problem, nor does it mean they should simply be ignored. With eleven percent of American adults experiencing panic attacks every year, and with most people likely to experience at least one attack during their lifetime, it’s important for everyone to stay informed on why they happen and how they manifest.
Because of a panic attack’s spontaneous nature, it’s important to know how to recognize one has begun in order to support yourself or those around you. Someone experiencing a panic attack may feel psychological or emotional signs such as feelings of fear and impending doom and terror, detachment, a loss of control, or physical symptoms such as chills, trembling, shortness of breath, and chest pain. Unlike anxiety attacks, panic attacks are not always triggered by stressors, contributing to their spontaneous nature. However, there are instances when panic attacks are brought on by certain situations such as during traumatic events, in situations similar to previous traumatic events, or in any situation of elevated stress and fear. This could be something as simple as a presentation at work. Another way they are different from anxiety attacks is that the physical symptoms that accompany a panic attack are usually intense but only last a short period of time, usually 5 to 20 minutes.
While experiencing an attack, it’s not exactly possible to stop it from happening, but you can take steps to relieve the symptoms. It can be useful to take slow, deep breaths, relax your muscles, and practice mindfulness to stay grounded in the present. Also, remind yourself that the attack will pass: it’s only temporary and not life-threatening.
While a singular panic attack isn’t necessarily dangerous, repeated attacks can take a toll on a person’s emotional well-being and quality of life, especially by causing feelings of fear and anxiety about a repeated attack. In conjunction with other symptoms, these attacks can also be possible indicators of other mental disorders such as anxiety and mood disorders, panic disorder, and PTSD. They can also be more common depending on family history and previous traumatic experiences. Repeated panic attacks that cannot be accounted for by other causes, accompanied by a fear of repeated attacks, could be a sign of panic disorder, which a mental health professional must diagnose. Panic disorder is very treatable, but it will get worse without help, so do not hesitate to contact a health professional if you think you may be experiencing panic disorder symptoms.
Regardless of whether or not you believe there is something underlying your panic attack, it is important to seek professional help if you experience one, especially because the physical symptoms of a panic attack closely resemble those of a heart attack (i.e., chest pain and shortness of breath). Common treatments for panic attacks often include psychotherapy, psychotropic medications, somatic breathwork, or a combination of all. In Katy’s case, just 2 sessions of EMDR therapy was the right fit for processing her single episode trauma which was the underlying cause of her panic attacks. By working through that trauma with a Psychotherapist, she was able to also stop experiencing attacks. Additionally, although panic attacks can seemingly appear out of nowhere, there are steps you can take to prevent them. These include processing stress and trauma immediately, regular somatic breathwork, mindfulness and self-compassion, avoiding caffeine, alcohol, and smoking; regular exercise; eating a healthy diet; and stress management.
When it comes to someone near you experiencing an attack, taking some of the following steps can help to ease their situation: reassure them that the attack is only temporary, and guide them through deep breathing. Remain calm in order to be a source of groundedness, and ask them what they need if they are in a position to speak or answer questions (but don’t hassle them to respond). Panic attacks can be confusing for the person experiencing it, but can also be a confusing moment for those around that person as well. Being equipped to help someone experiencing an attack can make this difficult situation easier for anyone involved.
Photo by Simran Sood.