You could be out walking your beloved dog(s), having a meal with a close friend or family member, driving to the movies, or even sleeping when panic strikes. For many, panic attacks are surprising, as they happen suddenly–out of nowhere and without warning. They can occur often or only on occasion. The frequency varies depending on the person and understanding how panic attacks are processed can help sufferers better manage future episodes, immensely.
A panic attack is defined as, “a sudden episode of intense fear that triggers severe physical reactions, when there is no real danger or apparent cause” (Neuroscience & Biobehavioral Reviews, Volume 46, Part 3 October 2014. Johnson, Federici and Shekhar). Some common signs and symptoms of a panic attack include:
- Sense of impending doom or danger
- Fear of loss of control or death
- Rapid, pounding heart rate
- Sweating
- Trembling or shaking
- Shortness of breath or tightness in your throat
- Chills
- Hot flashes
- Nausea
- Abdominal cramping
- Chest pain
- Headache
- Dizziness, lightheadedness or faintness
- Numbness or tingling sensation
- Feeling of unreality or detachment
One of the worst things about panic attacks is the intense fear that you’ll have another one. You may fear about having a panic episode so much that you avoid certain situations where they may occur. This avoidance can lead to increased anxiety symptoms, contributing to a cycle of panic where one has multiple panic attacks and develops panic disorder. Panic Disorder affects 6 million adults or 2.7% of the population and women are affected twice as much as men (NIMH Panic Disorders).
How to Manage Panic Attacks
You may be thinking, “how can I manage my panic attacks” or maybe even “Why am I having panic attacks”? Luckily there is relief and help for those who have suffered or are newly discovering they struggle with panic disorder. Dialectical Behavior Therapy (DBT) is among the most effective treatments for panic attacks and panic disorder (American Psychiatric Association, 2013). This therapy includes learning and practicing emotional regulation and meditation skills, as well as learning how to increase ones’ distress tolerance. If you or someone that you care about is struggling with anxiety, and panic attack, contact us for help.