The sudden onset of intense fear, anxiety, and physical symptoms that make you feel like you’re in danger, like sweating and hyperventilating, can be disorienting and further exasperate the panic, especially when you’ve never experienced one before. Some people have even compared the feeling to having a heart attack and checked in to emergency rooms.
But at what point do panic attacks become so frequent that they can be qualified as a mental health disorder?
How Do You Know There’s A Panic Attack Coming On?
What can be scary about panic attacks is that the signs of one happen abruptly, lasting up to 20-30 minutes, and they can occur anywhere—school, the grocery store, or driving home from work. However, they rarely last more than an hour and can be better managed when you have a clear picture of the signs.
Here’s an overview of the symptoms associated with a panic attack:
- Hot or cold flashes
- Upset stomach or nausea
- Excessive sweating
- Fear of dying or losing control
- Dizziness or light-headedness
- Trembling
- Chest pains
- Losing feeling in extremities, or a tingling sensation
- Heart palpitations
- Feeling “out of body” or detached from your surroundings
- Shortness of breath
When Does It Become Panic Disorder?
At times, panic attacks can be isolated incidents triggered by specific life events that do not persist much longer. If this is the case for you, there’s really no cause for concern; however it never hurts to talk through these significant changes. However, if panic attacks become frequent and are accompanied by perpetual anxiety over experiencing another episode, as well as other behavioral changes, a panic disorder diagnosis may be worth considering.
Even after one panic attack, your mental health can be impacted for far longer. When you have panic disorder, the memory of your episodes can lead to experiencing persistent terror and reliving them repeatedly. These feelings can diminish your self-confidence and use a severe disruption to your daily function. Learn more about panic attacks via a collection of mental health resources available here.
Causes Of Panic Disorder And Panic Attacks
The root of panic disorders and panic attacks is not clearly defined, but some evidence suggests a genetic component. Significant life events that cause high levels of stress can also trigger them, such as having a child, the loss of a loved one, or being fired from your job.
Panic attacks can also be a symptom of other medical conditions, so if you feel they are negatively impacting your daily life, you may want to consult a physician to rule out the following possibilities:
- Low blood sugar
- Overactive thyroid
- Mitral valve prolapse
- Use of stimulants such as caffeine, amphetamines, or cocaine
- Medication withdrawal
How To Manage Panic Attacks
Panic attacks can make you feel powerless and like you’re not in control of your own body, but there are definitely some techniques you can learn to make you feel more at ease when you feel one coming on. Here are some tips you can try on your own to help you take your power back:
- Avoid substances, such as alcohol, caffeine, or smoking, as these can all incite panic attacks.
- Learn deep breathing techniques to alleviate hyperventilation which causes light-headedness and dizziness.
- Start incorporating relaxation techniques such as yoga and meditation into your daily routine to help you get better at soothing yourself during spells of heightened anxiety.
- Get plenty of sleep, as poor sleeping habits can aggravate anxiety.
- Get plenty of exercises that elevate your heart rate, at least 30 minutes a day, particularly if it involves activities you enjoy.
- Encourage social interaction among friends and family, as isolation can worsen your symptoms.
- Finally, educate yourself as much as you can about anxiety and panic to understand these conditions better and be more comfortable with them, not in that you are not crazy for feeling the way you think. Knowledge about panic attacks can also help you become your most trusted advocate in a medical setting as well.
