What is Panic Attack?
A panic attack is an attack of intense fear and anxiety that occurs suddenly, anywhere. It starts suddenly.
It reaches its peak quickly (in 5 minutes or less). And it may take about 5-10 minutes.
75% of these diseases are women. It is seen in 2.1 percent of women and 0.6 percent of men. Panic attack is a seizure that causes fear of death. Although the age of onset is late adolescence and the 20s, it is more common in the 25-45 age range.
The person experiencing a panic attack does not just feel intense anxiety. At the same time, he feels physical reactions as if he is experiencing a sudden illness, such as a heart attack.
Some common symptoms of panic attacks can be:
- An intense feeling of fear or anxiety that comes on suddenly.
- Heart palpitations, chest pain or feeling palpitations.
- Sweating, shaking or chills.
- Shortness of breath or feeling of suffocation.
- Dizziness or lightheadedness.
- Nausea or abdominal pain.
- Sweating or feeling cold.
- Feelings of numbness or tingling.
- A sense of loss of control or detachment from reality.
Some Physical İllnesses can Cause Panic Attacks
For example; anemia, thyroid diseases, low blood sugar, diabetes, high blood pressure. Genetic reasons other than physical reasons; changes in brain chemistry, negative traumas and health problems. Significant changes in a person’s life can also trigger a panic attack.
For example;
- Changing one’s job,
- Getting divorced and/or separating from a loved one,
- Or changing the house where he has been staying for many years,
It can cause panic attacks.
Panic attacks can occur as part of a psychiatric disorder called panic disorder. People with panic disorder experience frequent recurrent panic attacks and may experience severe limitations in their daily lives due to these attacks.
People experiencing panic attacks are both emotionally and economically exhausted due to their frequent emergency visits. Their relationships with other people in their lives deteriorate, and they can disrupt their work and education.
Patients do not forget their first attack. Because of this rather terrifying attack, they avoid the environment or similar environments where the attack occurred. For example; If it happened in the subway, they are not found in the subway, in closed crowded environments. If they lived in sleep, they do not want to sleep and sleep disorders occur.
What is The Treatment of Panic Attacks?
Psychotherapy (Speech Therapy):
Cognitive Behavioral Therapy (CBT):
CBT is used to identify and change the thoughts and behaviors that trigger panic attacks. Individuals are provided with skills on how to deal with their fears and concerns caused by panic attacks.
Exposure and Response Prevention (MBT):
In this type of therapy, the person is slowly exposed to their fears that may trigger a panic attack and learns how to deal with these fears.
Other Forms of Therapy:
In some cases, other types of psychotherapy may also be used to treat panic attacks, such as psychoanalytic therapy or body-focused therapies.
Medication:
Antidepressants:
Antidepressant medications can be helpful in reducing the frequency and severity of panic attacks.
Lifestyle Changes:
Stress Management:
Stress management techniques can help reduce the triggering of panic attacks. Methods such as yoga, meditation, deep breathing exercises and relaxation techniques can be useful.
Regular Exercise:
Physical activity can help reduce stress hormones in the body and support overall mental and emotional health.
Healthy Diet and Sleep:
A healthy diet and regular sleep can help reduce the frequency of panic attacks.
Understanding Panic Attacks: Frequently Asked Questions
What exactly is a panic attack and why does it happen?
A panic attack is a sudden, intense surge of overwhelming fear or discomfort that reaches a peak within minutes. It is essentially the body’s “fight-or-flight” response—a survival mechanism—being activated at an inappropriate time, even when there is no immediate danger.
During an attack, the brain’s amygdala sends signals to release adrenaline, causing the heart to race and breathing to quicken. While the exact trigger can vary, they are often linked to prolonged stress, genetics, or certain biological factors in the brain’s chemistry.
What are the most common physical symptoms of a panic attack?
Symptoms are often so intense that they can be mistaken for a heart attack. Common physical indicators include:
- Palpitations: Pounding heart or accelerated heart rate.
- Shortness of Breath: Feeling like you cannot get enough air or are smothering.
- Chest Pain: Tightness or sharp discomfort in the chest area.
- Trembling: Visible shaking or internal tremors.
- Dizziness: Feeling lightheaded, unsteady, or faint.
- Chills or Heat Sensations: Sudden sweating or cold shivers.
How long does a panic attack typically last?
Most panic attacks reach their peak intensity within 10 minutes. While the most severe symptoms usually subside shortly after this peak, the “comedown” or lingering feelings of exhaustion and anxiety can last for several hours.
It is rare for a single panic attack to last more than an hour, though some individuals may experience “rolling panic attacks,” where one wave of anxiety follows another in quick succession.
Is there a difference between a panic attack and an anxiety attack?
Yes, though the terms are often used interchangeably. The main differences lie in intensity and duration:
- Panic Attacks: Usually occur suddenly and without an obvious trigger. They are intense, short-lived, and involve severe physical symptoms like a fear of dying or losing control.
- Anxiety Attacks: Not a clinical term in the DSM-5, but generally refers to a period of “increased anxiety” that builds up over time. It is usually linked to a specific worry (like a deadline) and is less intense but more prolonged than a panic attack.
How can I stop a panic attack while it is happening?
Grounding techniques are the most effective way to regain control. Try the 5-4-3-2-1 Technique:
- Identify 5 things you can see.
- Identify 4 things you can touch.
- Identify 3 things you can hear.
- Identify 2 things you can smell.
- Identify 1 thing you can taste.
Additionally, focus on “Box Breathing”—inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4. This signals your nervous system to move from “survival mode” back to “rest-and-digest” mode.
When should I seek professional help for panic attacks?
You should consult a healthcare professional if you experience “fear of the fear”—when you begin avoiding certain places or situations because you are afraid of having another attack. This could indicate Panic Disorder.
Treatment is highly effective and usually involves Cognitive Behavioral Therapy (CBT), which helps you reframe the thoughts that trigger panic, or medications that help balance brain chemistry. Early intervention is key to preventing symptoms from interfering with your daily life.
