How to stop a panic attack
March 14, 2024 4:48 pm
Panic disorders affect about 2% of Australians annually (source: Beyond Blue), making effective coping strategies crucial. In this post, we’ll cover potential triggers for, and practical techniques to manage panic attacks
What is a panic attack?
According to the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition), a panic attack is characterised by the sudden onset of intense fear or discomfort, which reaches its peak within minutes, and accompanied by at least 4 of the symptoms listed below. Panic attacks can occur unexpectedly or in association with a specific situation or trigger. They often lead to significant distress and impairment in various areas of an individual’s life.
Panic attacks are often accompanied by a variety of distressing physical and psychological symptoms, which can greatly impact an individual’s well-being. According to the DSM-5 criteria, panic attacks are associated with symptoms such as palpitations, sweating, trembling, shortness of breath, chest pain, nausea, dizziness, feelings of unreality, fear of losing control, and fear of dying. These symptoms can be overwhelming and terrifying for those experiencing them.
For example, imagine someone with panic disorder experiencing a sudden and unexpected panic attack while driving. They may feel their heart racing, their palms becoming sweaty, and their chest tightening, leading to a fear of losing control of the vehicle or even of impending death. This can result in avoidance of driving altogether, which significantly impacts their ability to carry out daily activities and may lead to social and occupational impairment.
According to Beyond Blue, a leading mental health organisation in Australia, panic disorder affects around 2% of the Australian population in any given year.
Individuals with panic disorder may also develop anticipatory anxiety, fearing the recurrence of panic attacks and thus avoiding situations where they have previously experienced them. This avoidance behaviour can further diminish their quality of life, limiting their ability to engage in activities they once enjoyed and interfering with their relationships and work life.
In a study published in the Journal of Anxiety Disorders, researchers found that panic disorder is associated with a significantly lower quality of life compared to individuals without the disorder. This highlights the profound impact that panic attacks can have on an individual’s overall well-being and functioning.
What triggers a panic attack?
Several factors may increase an individual’s likelihood of experiencing a panic attack. Understanding these factors is essential for identifying triggers and managing panic disorder effectively.
Temperament
Certain personality traits, such as high levels of neuroticism or anxiety sensitivity, can predispose individuals to panic attacks. Research published in the Journal of Abnormal Psychology suggests that individuals with high neuroticism may be more prone to experiencing panic attacks due to their heightened sensitivity to stress and negative emotions.
Example: An individual with a tendency towards anxiety sensitivity may interpret benign physical sensations, such as a racing heart or shallow breathing, as signs of impending danger, leading to the onset of a panic attack.
Stress
Stress is a common trigger for panic attacks. The pressure of demanding situations can overwhelm individuals, leading to heightened anxiety and panic. Research published in the Journal of Affective Disorders found that high levels of stress significantly increase the risk of panic attacks.
Example: A student experiencing academic stress may have a panic attack before a crucial exam, triggered by the pressure to perform well.
Trauma
Past traumatic experiences, such as abuse or accidents, can contribute to the development of panic attacks. The Australian Institute of Health and Welfare reports that 1 in 4 Australians has experienced childhood trauma, increasing their vulnerability to panic attacks later in life.
Example: A person who survived a car accident may experience panic attacks triggered by the memory of the event when driving or even hearing loud noises resembling the crash.
Specific Situations or Environments
Certain situations or environments can act as triggers for panic attacks. These may include crowded places, enclosed spaces, or social gatherings. A study published in Behaviour Research and Therapy found that 25% of individuals with panic disorder have panic attacks triggered by specific situations.
Example: Someone with claustrophobia may experience panic attacks when confined in an elevator or crowded subway train.
Substance Use
Stimulants such as caffeine, as well as recreational drugs, can exacerbate anxiety and trigger panic attacks. The National Drug Strategy Household Survey reports that 15.6% of Australians aged 14 years and older consume caffeine daily, potentially contributing to panic attacks in susceptible individuals.
Example: Consuming excessive caffeine before a stressful event, such as a job interview, may lead to heightened anxiety and trigger a panic attack.
Underlying Medical Conditions
Certain medical conditions, such as thyroid disorders or cardiovascular issues, can manifest symptoms similar to panic attacks. According to the Australian Bureau of Statistics, around 16% of Australians have a long-term health condition, some of which may increase the risk of panic attacks.
Example: Individuals with hyperthyroidism may experience rapid heartbeat and sweating, mimicking symptoms of a panic attack during a thyroid flare-up.
How to stop a panic attack: X ways to calm down
Reducing the frequency and intensity of panic attacks involves various techniques to help individuals regain control over their symptoms and alleviate distress. By employing these strategies, individuals may effectively manage panic and minimise its impact on their daily lives. Below are several approaches to achieve this:
Deep Breathing Techniques
Deep breathing exercises may help regulate breathing patterns, which often become rapid and shallow during panic attacks. Encouraging slow, deep breaths may activate the body’s relaxation response, reducing feelings of anxiety and potentially decreasing the likelihood of panic attacks.
Progressive Muscle Relaxation (PMR)
PMR involves systematically tensing and relaxing different muscle groups to release physical tension and promote relaxation. This technique may help individuals manage stress more effectively, reducing the overall frequency and severity of panic attacks over time.
Mindfulness and Grounding Techniques
Practising mindfulness or grounding techniques can help individuals stay present-focused and disengage from catastrophic thoughts that often accompany panic attacks. By cultivating awareness of the present moment and grounding oneself in reality, individuals may reduce the frequency of panic attacks and develop healthier coping mechanisms.
Cognitive Behavioural Strategies
Cognitive-behavioural techniques aim to identify and challenge irrational or catastrophic thoughts associated with panic attacks. By reframing negative beliefs and developing more adaptive coping strategies, individuals may gradually reduce the intensity and frequency of panic attacks.
Utilising Relaxation Techniques
Engaging in relaxation techniques such as visualisation, guided imagery, or listening to calming music can promote relaxation and reduce feelings of anxiety. Regular practice of relaxation techniques may help individuals build resilience to stressors and decrease the likelihood of experiencing panic attacks.
Seeking Social Support
Connecting with a trusted friend, family member, or mental health professional can provide emotional support and reassurance. Building a strong support network may help individuals feel more resilient in the face of stressors and reduce the frequency of panic attacks by providing a source of comfort and understanding.
By incorporating these strategies into their daily routine and seeking support when needed, individuals may effectively reduce the frequency and intensity of panic attacks, leading to improved overall well-being and quality of life.
Can I make my panic attacks go away forever?
While it may be possible to significantly reduce the frequency and intensity of panic attacks through therapy and various coping strategies, completely eliminating them forever is not always guaranteed. Panic disorder is a complex mental health condition influenced by multiple factors, including genetics, environment, and psychological factors. Research suggests that approximately 50-70% of individuals with panic disorder achieve significant improvement with treatment, but some may continue to experience occasional symptoms or relapses.
Therapy, particularly cognitive-behavioural therapy (CBT), is considered the gold standard treatment for panic disorder. CBT helps individuals identify and challenge irrational thoughts and beliefs associated with panic attacks, develop coping strategies to manage symptoms, and gradually expose themselves to feared situations in a controlled manner. According to the Australian Psychological Society, studies have shown that CBT can lead to significant reductions in panic symptoms and improvements in quality of life.
However, it’s essential to recognise that therapy outcomes vary from person to person, and some individuals may require ongoing treatment or additional support to manage their symptoms effectively. Factors such as the severity of symptoms, presence of co-occurring mental health conditions, and individual differences in treatment response can influence the success of therapy.
In addition to therapy, lifestyle modifications such as regular exercise, stress management techniques, and avoiding triggers can also help reduce the likelihood of panic attacks.
In conclusion, while it may not be possible to guarantee that panic attacks will go away forever, therapy and other treatment approaches can significantly reduce their frequency and intensity, enabling individuals to lead fulfilling lives. Seeking professional help and adhering to a comprehensive treatment plan tailored to individual needs is key to managing panic disorder effectively.
Keep panic attacks at bay with anxiety counselling in Newcastle
Think you may have experienced a panic attack? Our psychologists at Chiropractic Plus offer evidence-based therapy to help you manage symptoms. While eliminating panic attacks forever isn’t guaranteed, therapy may significantly improve your quality of life. Visit our Psychology and Anxiety pages for more information, and Contact us to get started.
