Panic Attack

Symptoms of a Panic Attack

A panic attack can be very frightening. You may feel like:

• You are dying
• You are fainting
• You lose control
• A heart attack is happening
• You disconnect from your mind, body, or surroundings

All of this is happening in your head, there is no real danger, but at that moment it truly seems real!

When a panic attack occurs, the following physical signs may manifest:

• Difficulty breathing
• Rapid heartbeat
• Nausea or dizziness
• Increased blood pressure
• Heat or cold
• Chest pain

People who have never experienced a more serious panic attack think it's 'child's play' or some 'imaginary bogeyman', although in reality panic attacks can seriously affect life and daily functioning.

How long does a panic attack last

A panic attack (on average) lasts 10 minutes and then begins to subside. A severe panic attack may last longer, or you may experience multiple panic attacks (rarely). If you experience many panic attacks, you may be diagnosed with anxiety disorder.

Panic attack – what is it?

When the body senses danger, it activates the 'fight or flight' („fight or flee“) state. Hormones, neurotransmitters, etc. are released. And this is very useful if, at dusk, in an abandoned old construction site, you notice a drunk recidivist swiftly approaching you… with a sword in hand! Then the 'fight or flight' state is very useful (I hope you would choose the 'flee' part…).

A panic attack occurs when the 'fight or flight' state is activated, even though there is no real danger threatening us.

At that moment, the ratio of neurotransmitters and hormones suddenly changes. Calming ones (GABA) decrease and stimulating ones (adrenaline, dopamine) increase… More about the causes of anxiety and panic attacks can be found anxiety guide.

When do panic attacks occur?

A panic attack can occur at different times for each person, and can even happen at night, while sleeping. Panic attacks occur with varying frequency and can repeat once a month or several times a day… or even one after another! We may notice that certain places, situations, or activities seem to trigger panic attacks. For example, they can occur before a stressful meeting, after alcohol, after certain foods (e.g., unhealthy/fast food), and so on.

Our body always tries to protect us from danger, so when a panic attack occurs, the body 'remembers' where and when (the danger to us) happened, or with which people it happened, and so on. So it's normal that the mind 'helps' us avoid those things in the future… For example, a panic attack struck while driving a car… twice already. What does the mind do? – Well, you start to fear or feel uneasy while driving… and you begin to avoid driving… until eventually you stop driving altogether. It can be anything: a place, an action, or certain people. A panic attack at night is not an exception. Then, again, anxiety can start tormenting you just from the thought of going to sleep. Some people may withdraw into themselves, instead of looking for ways to treat panic attacks. And there certainly are ways to fight panic attacks!

Panic disorder

If you experience many panic attacks at unpredictable times and seemingly without obvious cause, you may be diagnosed with panic disorder. Panic disorder and certain phobias often occur together. You will understand more about this neurotransmitter imbalance by reading what is anxiety.

How to manage panic attacks

There are several strategies we can use to manage panic attacks.

When a panic attack strikes, you will already know what to do:

• Remind yourself: this will pass soon. Recognize that this is a panic attack, not a heart attack.
• If you can, stay where you are. If you retreat to a quieter place, you may start to fear that location and begin avoiding it in the future.
• If you feel you are losing connection with your body, do 'grounding' exercises: put your hands in cold or hot water, wash your face, touch or firmly grip a nearby object.
• If a friend is nearby, tell them what is happening. They can help you calm down and reassure you that everything will pass soon.

The most important and fundamental rule during a panic attack:

• Focus on your breathing. Only on your breathing. Breathing is the most powerful of all exercises. Respond to any attempt by the mind to scare you further by redirecting your attention to the exhalation. Breathe deeply and slowly. Breathing directly influences neurotransmitter activity.
  The golden rule of breathing during an attack: exhalation must be longer than inhalation. Inhale slowly and exhale even more slowly ^[1]. Inhalation promotes stress, exhalation promotes calmness ^[2].

Treatment of panic attacks

Necessary lifestyle changes can cure or, at the very least, significantly reduce panic attacks and anxiety. Chemical medications for panic attacks are not always a solution, as they cause addiction and a whole range of other side effects; be sure to consult your doctor before using them. Glycine for anxiety can calm an 'overactive' mind, but it is not a long-term solution or best medications for anxiety, more of an attempt to quickly fix the situation.

How to truly heal?

Your panic attack treatment will consist of several things. Recommended diet, practices, and effective (natural) medications without side effects, read anxiety guide.

Frequently asked questions