Panic attacks affect 1 in 3 people at some point, with about 3% developing panic disorder. They’re not a sign of weakness or “losing your mind”–they’re your body’s alarm system misfiring. The fear of having another attack often becomes more limiting than the attacks themselves, creating a cycle that shrinks your world.

The surprising truth about panic attacks is that they’re highly treatable. With the right understanding and techniques, most people can learn to prevent or quickly stop them. You don’t have to live in fear of the next attack.

Understanding Panic Attacks

Q: What exactly happens during a panic attack?

A: Your brain’s amygdala triggers a massive fight-or-flight response without real danger present. Within seconds, adrenaline floods your system, heart rate doubles, breathing becomes rapid and shallow, and blood flow shifts away from extremities (causing tingling). This cascade happens so quickly that your conscious mind scrambles to explain it, often catastrophizing normal bodily sensations.

Q: Why do panic attacks happen “out of nowhere”?

A: They’re rarely truly random. Often people that suffer panic attacks may have had a period of severe illness, exposure to other people’s illnesses, or are enduring insurmountable personal stress. Your sensitized nervous system over interprets normal sensations as danger. Many patients at McKay-Dee Hospital’s emergency department report “random” attacks. However, upon further examination they seem to be related to the triggers noted above.

Q: What’s the difference between anxiety and panic attacks?

A: Anxiety builds gradually and relates to ones general personality or specific worries; Panic attacks peak within minutes with intense physical symptoms. Anxiety feels uncomfortable but manageable; panic attacks feel like immediate physical danger. Anxiety might last hours or days; panic attacks typically peak within 10-20 minutes and rarely last beyond 20-30 minutes, mostly because the person escapes the panic by withdrawing.

Q: Can panic attacks actually hurt me?

A: No. Despite feeling dangerous, panic attacks are not reported as a cause of heart attacks, strokes, or death. The symptoms–racing heart, chest pain, shortness of breath–mimic serious conditions but they aren’t harmful. However, the stress of repeated attacks can impact overall health. The fear associated with panic attacks often leads to unnecessary emergency room visits and medical tests.

Q: Why do I keep having panic attacks after the first one?

A: The first attack creates a fear of having another, making you hyper-vigilant to bodily sensations. This scanning for danger actually triggers more attacks–you notice normal sensations, interpret them as attack onset, which triggers actual panic. It’s called the “fear of fear” cycle and maintains panic disorder.

Q: What are the most effective ways to stop a panic attack?

A: The AWARE technique works well: Acknowledge the attack, Wait and watch (don’t flee), Accept the feelings, Repeat calming statements, End by refocusing. These techniques are most frequently supported in counseling with a professional. Controlled breathing is crucial–breathe in for a 2 count, hold for 4, out for 4. This activates your parasympathetic nervous system, physically countering the panic fight -flight response.

Q: Can I prevent panic attacks from starting?

A: Yes. Regular practice of relaxation techniques when calm makes them more effective during panic. Identify and avoid triggering enhancers (caffeine, dehydration, sleep deprivation). Exercise regularly–it burns off excess adrenaline and improves stress resilience. Cognitive restructuring through therapy helps identify and change panic-inducing thought patterns.

Q: Should I go to the emergency room during a panic attack?

A: First-time severe symptoms warrant medical evaluation to rule out physical causes. Once panic attacks are diagnosed, emergency visits rarely help and may reinforce the fear cycle. Create a “panic plan” with your doctor or a therapist/counselor about when to seek emergency care versus using coping techniques.

Q: How does medication help with panic attacks?

A: Short-term medications like the benzodiazepines can stop acute attacks but you then risk dependence. SSRIs/SNRIs taken daily reduce attack frequency and intensity over 4-6 weeks. However, cognitive-behavioral therapy shows equal or better long-term outcomes without medication side effects. Comprehensive evaluation can determine the best approach for your situation. We recommend not jumping to a medication first because therapy works.

Q: Can children have panic attacks?

A: Yes, though they’re often misidentified. Children may not articulate fear, instead reporting physical symptoms like stomach aches or refusing school. Early intervention is crucial–untreated childhood panic predicts adult anxiety disorders. Pediatric psychological evaluation can differentiate panic from other conditions.

Q: Why do panic attacks often happen at night or first thing in the morning?

A: Panic attacks occur during or just after Dream Sleep. Changes in breathing patterns, heart rate variations, or sleep position can trigger them. They’re particularly distressing because you wake up already in full panic. Sleep hygiene and relaxation techniques before and during the middle of the night and when you wake up in the morning can help prevent or reduce them.

Q: What’s panic disorder versus occasional panic attacks?

A: Panic disorder involves recurrent unexpected attacks plus persistent worry about having more attacks or their consequences. It often includes avoiding places where attacks occurred. While 23% of people experience a panic attack, only 2-3% develop panic disorder. Early treatment prevents progression.

Q: Can lifestyle changes really stop panic attacks?

A: Absolutely. Regular exercise reduces attacks by 50% in many people. Eliminating caffeine, maintaining stable blood sugar, staying hydrated, and getting adequate sleep all reduce vulnerability. These changes address the physiological sensitivity underlying panic attacks.

Q: When should I seek professional help?

A: Seek evaluation if attacks occur weekly or if you’re avoiding normal activities, or if fear of attacks limits your life. Cognitive-behavioral therapy specifically targeting panic shows 80-90% success rates within 6-12 sessions. Comprehensive psychological assessment can identify maintaining factors and optimize atreatment approach.

Closing

Panic attacks feel overwhelming and uncontrollable, but they’re actually one of the most treatable anxiety conditions. Understanding what’s happening in your body during an attack–and knowing it can’t actually hurt you–removes much of panic’s power. The techniques that stop attacks aren’t complicated; they just require practice and confidence.

Remember: panic attacks are temporary, treatable, and cannot hurt you. You have more control than you think.

For those experiencing panic attacks or anxiety disorders, comprehensive evaluation and evidence-based treatment are available at Comprehensive Psychological Services (WeCanHelpOut.com) located near you.

Professional assessment can identify specific triggers and create personalized treatment plans for lasting relief.