Panic

• Panic is an intense, abrupt surge of fear often accompanied by severe physical symptoms.
• A panic attack is a distinct episode of intense fear, while panic disorder involves recurrent, unexpected panic attacks and persistent worry about future attacks.
• Symptoms can include heart palpitations, shortness of breath, dizziness, and a feeling of losing control.
• Causes often involve a combination of genetic predisposition, stress, trauma, and certain brain chemistry imbalances.
• Coping strategies range from breathing exercises and mindfulness to professional therapy and medication.

What is Panic and a Panic Attack?

Panic refers to an overwhelming and abrupt feeling of intense fear or discomfort that often strikes without warning. This sensation is a central component of a panic attack, which is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. These attacks can be terrifying, with individuals often feeling like they are losing control, having a heart attack, or even dying.

While a single panic attack can be an isolated event triggered by extreme stress, recurrent and unexpected panic attacks, coupled with persistent worry about having more attacks or their consequences, characterize panic disorder. According to the National Institute of Mental Health (NIMH), approximately 2.7% of U.S. adults experience panic disorder in a given year, with women being more commonly affected than men.

Symptoms and Causes of Panic Attacks

The symptoms of panic disorder are typically sudden and severe, reaching a peak within minutes. These symptoms can be both physical and psychological, making them incredibly distressing. Common symptoms include:

• Palpitations, pounding heart, or accelerated heart rate
• Sweating
• Trembling or shaking
• Sensations of shortness of breath or smothering
• Feelings of choking
• Chest pain or discomfort
• Nausea or abdominal distress
• Feeling dizzy, unsteady, light-headed, or faint
• Chills or heat sensations
• Paresthesias (numbness or tingling sensations)
• Derealization (feelings of unreality) or depersonalization (being detached from oneself)
• Fear of losing control or “going crazy”
• Fear of dying

The causes of panic attacks are often multifaceted, involving a combination of biological, psychological, and environmental factors. Genetic predisposition can play a role, meaning individuals with a family history of panic disorder may be more susceptible. Significant life stressors, traumatic events, or major life transitions can also trigger panic attacks. Additionally, imbalances in brain chemistry, particularly neurotransmitters like serotonin and norepinephrine, are thought to contribute to the development of panic disorder. Certain medical conditions, such as thyroid problems or heart arrhythmias, can also mimic or exacerbate panic symptoms, making a thorough medical evaluation important.

How to Cope with Panic

Learning how to cope with panic is essential for managing panic attacks and living with panic disorder. Effective strategies often involve a combination of self-help techniques and professional intervention. During an acute panic attack, focusing on controlled breathing can help regulate the body’s physiological response. Deep, slow breaths can signal to the brain that the body is safe, helping to reduce the intensity of symptoms. Mindfulness and grounding techniques, such as focusing on the five senses, can also help individuals stay present and prevent overwhelming feelings.

For long-term management of panic disorder, professional help is highly recommended. Cognitive Behavioral Therapy (CBT) is particularly effective, teaching individuals to identify and challenge negative thought patterns and behaviors associated with panic. Exposure therapy, a component of CBT, gradually exposes individuals to situations or sensations they fear, helping them to habituate and reduce their anxiety response. In some cases, medication, such as antidepressants or anti-anxiety drugs, may be prescribed to help manage symptoms, especially in conjunction with therapy. Lifestyle adjustments, including regular exercise, a balanced diet, adequate sleep, and avoiding stimulants like caffeine, can also significantly contribute to overall well-being and reduce the frequency and severity of panic attacks.