Effective Strategies for Dealing with Panic Attacks

A panic attack is a sudden episode of intense fear that triggers severe physical reactions despite the absence of real danger. These episodes can be extremely distressing, often making individuals feel as if they are losing control, experiencing a heart attack, or even dying.

While some people may experience only one or two panic attacks in their lifetime, others may suffer from recurring episodes and develop a persistent fear of future attacks—this condition is known as a panic disorder. Though panic attacks are not life-threatening, they can significantly impact daily life and overall well-being. Fortunately, effective treatments are available.

Symptoms of Panic Attacks

Panic attacks can occur unexpectedly, at any time and in various situations—while driving, in public places, or even during sleep. Symptoms typically peak within minutes and may include:

Sudden sense of impending doom or danger
Fear of losing control or dying
Rapid heartbeat (palpitations)
Sweating
Trembling or shaking
Shortness of breath or feeling of suffocation
Chills or hot flashes
Nausea or abdominal distress
Chest pain
Dizziness, lightheadedness, or faintness
Numbness or tingling sensations
Feeling detached from reality (derealization) or from oneself (depersonalization)

A key characteristic of panic attacks is the overwhelming fear of experiencing another episode, which may lead to avoidance behaviors that restrict daily activities.

When to Seek Help

If you experience symptoms of a panic attack, it’s crucial to seek medical attention. While panic attacks themselves are not dangerous, they can be challenging to manage without treatment.

Emergency Help

Seek immediate medical assistance if you experience:

Severe chest pain or difficulty breathing
Symptoms that persist beyond a typical panic attack duration
Thoughts of self-harm or suicide

Causes of Panic Attacks

The exact cause of panic attacks is not fully understood, but several factors may contribute, including:

Genetics – Family history of panic attacks or panic disorder
High stress levels – Major life transitions or ongoing stress
Temperament – Increased sensitivity to stress or negative emotions
Brain function – Changes in how the brain processes fear and stress responses

Some research suggests that panic attacks may be linked to the body's fight-or-flight response, which activates in life-threatening situations. However, in panic attacks, this response may be triggered without an actual threat.

Risk Factors for Panic Disorder

Certain factors may increase the likelihood of developing panic attacks or panic disorder:

Family history of panic disorder
Major life stressors (e.g., death of a loved one, serious illness, job loss)
History of trauma (e.g., physical or sexual assault, accidents)
Significant life transitions (e.g., divorce, childbirth)
Excessive caffeine intake or smoking
Childhood abuse or neglect

Complications of Panic Disorder

Untreated panic disorder can lead to various complications that impact daily functioning, including:

Development of phobias (e.g., fear of public places or driving)
Avoidance of social situations or leaving home (agoraphobia)
Increased medical visits due to health concerns
Work or school difficulties
Co-occurring mental health conditions (e.g., depression, anxiety disorders)
Increased risk of substance abuse

Treatment for Panic Attacks and Panic Disorder

Effective treatment can help manage panic attacks and prevent them from worsening. At the nCenter, we offer the following treatment options:

1. Psychotherapy

Cognitive Behavioral Therapy (CBT) – Helps clients understand the connection between thoughts, feelings, and reactions and teaches helpful coping strategies.
Internal Family Systems (IFS) Therapy – Aids individuals in understanding and healing their internal "parts" or sub-personalities, fostering self-compassion.
Somatic Experiencing (SE) Therapy – A body-centered approach that helps clients release physical tension and heal from past experiences by working through bodily sensations.

2. Medication Management (with Alison Hall, PA at the nCenter)

Selective Serotonin Reuptake Inhibitors (SSRIs) – Common antidepressants that help regulate anxiety.
Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs) – Another class of antidepressants effective for panic disorder.

3. Lifestyle Modifications