Panic Attack Disorder: What it Is and How to Cope

Panic attack disorder is a common type of anxiety disorder characterized by unexpected bouts of overwhelming fear that happen suddenly and repeatedly without warning even when there is no physical threat, are not due to another mental health or physical condition, and that leave you feeling scared that they will happen again.

Usually, the attacks peak within ten minutes after starting and then disappear shortly after. A typical panic attack can last anywhere from five to 20 minutes but can linger even longer and be a terrifying experience.

Left untreated, panic attack disorder can become isolating and debilitating, and increase your risk of developing other mental health conditions and phobias such as agoraphobia, which is a fear of leaving your house or of being in a public place.

Common symptoms of panic attack disorder

• Sudden attacks of overwhelming panic marked by a fear of losing control, having a heart attack, going crazy, dying, or of something terrible about to happen.
• Intense fear of having another attack.
• Avoidance of places and situations where you have had a panic attack before.
• Changing your lifestyle to feel safer, and to avoid being embarrassed by having an attack while with other people.
• Physical symptoms during an attack such as a racing heart, chest pain, trouble breathing, feeling of choking, sweating, tingly hands and feet, chills, dizziness, nausea, or feeling detached from your surroundings.
• Fear of being alone or far from medical help.
• Sitting near exits or bathrooms so you can make a quick getaway if you feel symptoms of a panic attack coming on.

Causes of panic attack disorder

To date, experts have been unable to determine the exact cause of panic attack disorder. However, some possible factors it may be linked to include traumatic life experiences; extreme, ongoing stress; a family history of mental health issues such as anxiety and panic attacks; chemical imbalances in the brain; and certain medical conditions such as mitral valve prolapse, cardiac arrhythmias, POTS, and thyroid disease.

Strategies to help you cope

Understand the facts

Panic attacks are like a false alarm. They are the body’s fight-flight-freeze response kicking in when there is no real danger and are not intended to harm you. Why this happens is not clear. Panic attacks become panic attack disorder when you misinterpret the physical sensations as being dangerous, live in fear of having another attack, and try to avoid anything that you think might trigger an attack.

Live a healthy lifestyle

Eat a healthy, well-balanced diet; stay hydrated; exercise regularly; spend time outdoors; and avoid substances that are known to aggravate panic, such as drugs, alcohol, caffeine, and marijuana.

Journal

Journaling can enable you to become more aware of your specific fears and help you recognize triggers, as well as help you pinpoint the thoughts that make you feel anxious and want to avoid a particular place or circumstance.

Challenge triggering thoughts

Ask yourself if the thoughts that are making you fearful are realistic or if you are overestimating a potential danger or catastrophizing an issue. Try reframing them by considering alternate, more positive perspectives.

Don’t fight it

When you feel a panic attack coming on, don’t try to fight it. Remind yourself that panic attacks are not life-threatening, you have survived them before, and this one will also pass. Use a calming technique such as closing your eyes and breathing slowly and deeply while focusing on your breath; doing a grounding exercise such as progressive muscle relaxation; or putting ice on your wrists for about ten minutes while breathing slowly and deeply.

Use coping cards

Make a set of coping cards to carry around with you that can help you remember how to challenge scary thoughts. These can include things such as facts about panic attacks, short prayers, positive affirmations, or scripture verses.

Join a support group

Support groups provide a safe space where you can meet with others who suffer from similar conditions to share your experiences and learn from one another.

Consider counseling

Therapy such as cognitive behavioral therapy (CBT) can teach you how to recognize and replace unrealistic thoughts and fears that contribute to your panic attack disorder and help desensitize you from your triggers by gradually exposing you to fear-provoking situations in a controlled manner, and equipping you with coping mechanisms to handle them.

If you have questions about this article on panic attack disorder or would like to meet with one of the faith-based counselors at California Christian Counseling, please give us a call.