How To Treat Panic Attacks
Panic attacks are sudden experiences of intense fear that usually peak within minutes. They can be triggered by many cues, both internal and external. Here’s an introduction to panic attacks and what you can do about them!
What are Panic Attacks?
Panic attacks are sudden onrushes of intense fear, sometimes seeming to come out-of-the-blue, and tending to peak in intensity within 10 minutes. The person tends to experience a number of physical symptoms like:
Racing heart
Rapid breathing
Lump in throat
Stomach distress
Difficulty breathing
Trembling
Racing thoughts
Lightheadedness / dizziness
Dissociation (i.e., feeling disconnected from themselves or reality)
Thoughts that they’re dying, losing control, or losing their minds
Despite the intensity of the symptoms and worries, panic attacks are not imminently dangerous or life threatening!
Many situations can trigger a panic attack. Common triggers can include talking in public, reminders of past traumas, or substance use. About 23% of people will experience a panic attack at some point in their lives.
What is Panic Disorder?
If someone has panic attacks, at least some of which seem to come out-of-the-blue, and the person then adjusts their behaviours and/or lives with frequent anxiety about having another attack, then they may be experiencing a specific Anxiety Disorder called Panic Disorder.
A diagnosis of Panic Disorder may be applicable if:
Someone experiences panic attacks, with at least some coming out-of-the-blue
They live with considerable anxiety of having another attack in the future and/or modify behaviours in some way to avoid triggers related to the panic
The anxiety causes significant distress or impairment
The anxiety is not better explained by another mental or physical health condition and is not attributable to substance use
We can see that one needs to experience numerous symptoms related to panic attacks to meet criteria for Panic Disorder.
Nearly 3% of the adult US population would meet criteria for Panic Disorder in a given year, and nearly 5% of the population will meet criteria at some point in their lives. Women are twice as likely to experience Panic Disorder as men.
If you have panic attacks of any kind, exploring psychotherapy could be a good idea, whether or not you check all the boxes for Panic Disorder. A professional can help you understand what’s causing your panic attacks and identify ways to treat them. As always, note that diagnoses should only be made by qualified mental health professionals.
How to Treat Panic Attacks?
A first consideration in treating panic attacks involves understanding what’s causing them in the first place. This can sometimes be straight-forward if, for example, you only experience panic attacks when you’re about to give a speech and nowhere else. This example involves a specific and consistent trigger for the panic.
It can be more challenging for a non-clinician to identify triggers for panic attacks when they seem to come out-of-the-blue without consistency, as they can in Panic Disorder. In situations like these, the triggers tend not to be external events but are more likely to be internal, bodily cues that happen outside of awareness and trigger the panic.
For example, someone may be walking up the stairs, subconsciously notice their heart rate increase, and then became anxious that this increased heart rate indicates something dangerous like a heart attack. Their anxiety increases, which increases heart rate, which causes further anxiety, etc. This snowball effect of physical sensations causing anxiety that then create more intense anxiety-induced physical sensations is what underlies seemingly out-of-the-blue panic attacks in Panic Disorder.
Treatment for panic attacks like these involves disrupting the anxiety and panic escalation cycle. This can include:
Building awareness of anxiety markers and triggers
Increasing acceptance of anxiety and its associated sensations
Identifying and challenging unhelpful anxiety-related worries
Interoceptive exposure, which involves getting someone to intentionally produce uncomfortable physical sensations to help learn that they aren’t dangerous
Panic attacks are incredibly scary events, yet treatment is very effective. Help is available!
WG Psychology
WG Psychology is a psychology and psychotherapy clinic based in Toronto that helps people live more connected, purposeful lives through compassionate, evidence-based mental health support. Connect with us to see if we’re a fit for you!
Disclaimer: This post is intended for educational purposes only and is not a substitute for psychotherapy. The information provided is general and may not be appropriate for your particular mental health needs. Always consult a qualified health professional to discuss your personal needs and goals.