It is not easy to live a life in a world that is constantly bombarding us with something new every now and then. It puts us in a constant state of fight or flight, which eventually leads to serious situations like panic attacks if left unchecked. So how do we tackle this? By understanding the problem better, of course.

What Exactly Are Panic Attacks?

Panic attacks are sudden, intense bouts of dread and worry. These illnesses cause unexpected, severe physical and mental symptoms that might be unpleasant. These incidents frequently worsen within minutes and continue for a few minutes to an hour. The effects may last longer. Panic attacks are characterized by a racing heart, sweating, trembling, shaking, shortness of breath or choking, chest pain, and or discomfort, nausea or stomach upset, dizziness or lightheadedness, feeling disconnected from reality, numbness or tingling, and hot or cold flashes. When these signals are severe, people may feel like they're having a heart attack or losing control. Panic attacks can cause a tremendous fear of impending doom or horror, a sensation of being out of control, and a solid want to flee. Panic attack sufferers may also feel disconnected. They may worry about going insane or dying.

Panic episodes are terrifying and can make daily living difficult, but they are not life-threatening. They occur when the body's "fight or flight" reaction activates unexpectedly or responds to false threats. Specific concerns, stressful situations, significant life changes, underlying anxiety issues, or a combination of these might produce panic attacks. Panic attacks are terrifying, but treatment, medication, and lifestyle changes can control them. CBT helps patients identify and improve panic attack-causing thoughts and behaviors. For symptoms, antidepressants and anti-anxiety medications may be prescribed. Lifestyle modifications, including exercising, managing stress, and avoiding triggers, can also minimize panic episodes and their severity.

Why Do People Get Panic Attacks?

Panic attacks can occur for a variety of reasons, and the exact cause can vary from person to person. However, they generally result from a combination of biological, psychological, and environmental factors.

Biological Factors

Complex brain-body interactions trigger panic episodes. Genetics impact serotonin and norepinephrine regulation. Mood and concern depend on these substances. Structure differences in fear-related brain regions including the amygdala and prefrontal cortex may also contribute. The hypothalamic-pituitary-adrenal (HPA) axis and other stress response system issues can also cause panic attacks. Researchers have revealed that genetic variations and neurochemical imbalances may increase fear and anxiety.

Psychological Contributors

Thoughts and stress management might cause panic attacks. People with characteristic anxiety regard things as hazardous, making them more susceptible. Misjudgments like overestimating or catastrophizing risk can worsen dread and mistrust. Unresolved disputes, low self-esteem, or traumatic childhood events can also cause anxiety. Cognitive-behavioral theories imply negative beliefs about stress management might cause panic episodes repeatedly.

Environment triggers

Many environmental factors might induce panic episodes. These can trigger phobias like heights, tiny spaces, and people. Stressful life situations including job loss, marital issues, and financial insecurity can increase concern. Traumatic events or major life changes like college or relocation can also cause panic attacks. Noise, crowds, and bright lights can be overwhelming and cause panic attacks.

Sensitization

Repeated exposure to panic attack signals or uncomfortable conditions raises anxiety. People who have had panic episodes may be more aware in comparable situations. Due to this enhanced sensitivity, people may worry about having another panic attack and avoid circumstances that make them feel that way. Sensitization can strengthen the relationship between stimuli and fear, perpetuating concern and avoidance.

Medical disorders

Some medical disorders might worsen panic attack symptoms or make them appear like they're coming from one, making you more nervous. Hyperthyroidism with hypoglycemia can induce a rapid pulse or tremor, making you feel panicked. Epilepsy and migraines are also linked to anxiety. Autoimmune illnesses, chronic pain, and hormonal changes might impair stress hormone function, worsening anxiety.

Stress and Lifestyle Factors

Chronic stress from a job, relationships, or finances might increase panic attacks. Long-term exposure to stress hormones like cortisol can disrupt the body's stress response mechanism and worsen anxiety symptoms. Sleeping poorly, eating poorly, and not exercising enough can all increase stress. Because it constantly makes individuals feel threatened or inadequate, perfectionism or severe self-criticism can also lead to anxiety disorders.

Trauma and Past Experiences

Childhood trauma can have long-term mental health repercussions and increase panic attack risk. People who have experienced trauma, such as physical or emotional abuse, may be highly risk-aware and worried. PTSD and panic disorder can coexist, making patients more fearful and vulnerable. Unresolved trauma might cause physical or dissociative symptoms during panic attacks, making them worse.

Personality Traits

Some mental features increase panic attack risk. Neuroticism and high-stress thresholds increase anxiety disorder risk. Perfectionism or a strong drive to be in command might increase anxiety in dangerous situations. Inhibited temperaments and avoidant coping styles can make it hard to manage feelings, which can raise tension and anxiety.

Family Structure and Early Childhood Events

Family structure and early experiences might alter a child's bonds and anxiety risk. Due to their distrust of caregivers, insecure attachment type people may struggle to manage their emotions and stress. Poor family relationships—fights, abuse, or enmeshment—can worsen anxiety symptoms. Childhood trauma such as family psychopathology, divorce, or death might increase the risk of anxiety later in life. Parents who act nervously or overprotect their children may also pass on anxiety-related features and behaviors.

How Can One Overcome Panic Attacks?

Overcoming panic attacks typically involves a combination of therapeutic interventions, lifestyle adjustments, and self-care practices. Here are some strategies that individuals can employ to manage and reduce the frequency and severity of panic attacks:

Seek Professional Help

Discussing panic attacks with a therapist or doctor is frequently the first step to recovery. CBT, exposure therapy, and ACT have been demonstrated to alleviate anxiety. An experienced therapist can help you identify and manage your anxiety.

Learn Relaxation Techniques

Deep breathing, progressive muscular relaxation, and mindfulness meditation can reduce anxiety and panic episodes. Regular use of these strategies can relax and improve your mood.

Identify Triggers

Tracking panic attack triggers might help patients forecast and manage their symptoms. By understanding what causes panic attacks, people can learn how to manage or avoid them.

Challenge Negative Thoughts

CBT often involves finding and questioning anxious thinking patterns. Irrational beliefs can be replaced with realistic and useful ones to reduce concern.

Gradual Exposure

Exposure to items or experiences individuals are fearful of might gradually make them less sensitive to anxiety. Therapists help people face their concerns safely. This boosts confidence and helps individuals face stressful situations.

Medication

Panic attack sufferers may receive medication. Antidepressants like SSRIs and SNRIs are regularly prescribed to anxiety sufferers. Benzodiazepines can assist with severe panic episodes for a short time, but long-term usage can induce dependence.

Practice Self-Care

Exercise, proper diet, sleep, and socializing can improve your health and reduce your risk of panic episodes. A regular schedule and self-care can help you feel strong and steady during difficult times.

Never Be Late To Seek Help

Panic attacks are never to be taken lightly. Make sure to seek immediate medical help to make sure that you get back to a proper headspace. Zivanza is here to help you get through this difficult time with the help of our expert psychologists. All you need to do is take the first step.