Panic Attacks: Signs, Causes, and How to Manage Them

Signs of a panic attack

A panic attack can be very frightening. It may feel as if you are detaching from your body or surroundings. It all happens in your head — there is no real danger — but at that moment it truly feels real. Physically, panic attacks can trigger a racing heart, shortness of breath, chest pain, trembling, sweating, dizziness, nausea and a sense of losing control. To people who have never experienced a serious panic attack it may seem like "child's play" or some "imaginary monster," but in reality panic attacks can seriously affect life.

How long does a panic attack last?

A panic attack lasts about 10 minutes and then begins to fade. A strong panic attack may last longer, or you may experience several in succession (rarely). If you experience many panic attacks at unpredictable times and seemingly without obvious cause, you may be diagnosed with panic disorder.

What is a panic attack

When the body senses danger, it activates the "fight or flight" state, releasing hormones and neurotransmitters. This is very useful if, say, you are threatened in a dark alley. Panic attacks occur when this "fight or flight" state is activated although no real danger threatens. At that moment the ratio of neurotransmitters and hormones suddenly changes: calming GABA decreases and stimulating adrenaline and dopamine increase.

When do panic attacks strike?

Panic attacks can strike each person at different times. Nocturnal panic attacks occur during sleep. They happen at varying frequency and may recur from once a month to many times. Because the body always tries to protect us from danger, after a panic attack it "remembers" where, when, or with whom it occurred — so it is normal to start associating panic with certain places or situations. Panic disorder and certain phobias often appear together.

How to manage panic attacks

There are several strategies. When a panic attack strikes, you will know what to do:

• Remind yourself: this will soon pass. Recognise that it is a panic attack, not a heart attack.
• If you can, stay where you are. If you flee to a calmer place, you may start to fear that place and avoid it in 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, or firmly grip a nearby object.
• If a friend is nearby, tell them what is happening — they can help reassure you that it will pass.
• The most important rule: focus on your breathing. Only on your breathing. Breathing is the most powerful of all exercises. To any thought your mind sends to frighten you further, respond by redirecting attention to your breath.

Panic attack treatment

Panic attacks and anxiety can be greatly reduced — or, at the least, strongly diminished — if the necessary lifestyle changes are made. Chemical drugs for panic attacks are not always the answer. In the fight against anxiety, every aspect of your lifestyle can be a powerful weapon: sauna and cold exposure, once mastered, can become strong tools. Your treatment will consist of several elements — understanding why anxiety troubles you, what affects your neurotransmitters, and what to eat and avoid. Always seek professional support where appropriate.