Feeling the Fear: Uncover the Truth About Panic Attacks and How Therapy Can Help

Panic attacks can hit suddenly, turning even the most mundane moments into a struggle for breath and calm. Imagine sitting in a quiet café when, out of nowhere, your heart races, your palms sweat, and you feel a gripping fear taking hold. If you've faced this harrowing experience, you're not alone. Understanding these intense episodes is essential for those suffering from them and for their support networks. In this post, we will explore what causes panic attacks, their symptoms, how common they are, and ways therapy can provide relief.

What Causes Panic Attacks?

The exact causes of panic attacks can be different from person to person, but several contributing factors are recognised. Often, it is a mix of genetic, psychological, and environmental/situational elements.

Genetic and Biological Factors: Panic disorder can run in families. For instance, if a parent experiences panic attacks, their children may inherit a higher risk—some studies indicate a 40% likelihood of developing similar issues (1). Having strong biological reactions to stress can also impact on the likelihood of experiencing panic symptoms. Some people’s bodies are more responsive to stressful events and produce more stress hormones such as epinephrine and cortisol.

Psychological Factors: Certain personality traits increase vulnerability. People who are more anxious or sensitive to stress may find themselves triggered by everyday demands. People suffering from a wide range of psychological problems, such as post-traumatic stress disorder (PTSD), obsessive compulsive disorder (OCD), or generalised anxiety, often experience panic attacks as a result of the elevated anxiety associated with these conditions.

Environmental Stressors: Major life transitions, such as moving, changing jobs, or dealing with trauma, can trigger panic symptoms. These experiences can lead to higher overall levels of stress and anxiety over days and weeks which makes it easier to tip the scales towards experiencing panic. Many people report having a panic attack in the weeks that follow them having experienced a major stressor.

Panic attacks often occur unexpectedly, leading to a heightened fear of future episodes. This fear may cause individuals to avoid places or situations where they have previously experienced panic, limiting their ability to engage in everyday life.

What Do Panic Attacks Look Like?

Recognizing panic attack symptoms is vital for managing them. A panic attack typically arises quickly, marked by intense fear or discomfort that peaks within minutes. Some common physical symptoms include:

• Rapid heart rate or palpitations

• Shortness of breath or feelings of choking

• Chills or hot flashes

• Nausea or stomach pain

• Dizziness or lightheadedness

• Shaking or trembling

• Feeling detached from reality

  
  

These intense sensations may lead individuals to fear they are having a heart attack or worse. It's important to emphasize that while panic attacks can feel terrifying, they are not life-threatening.

Understanding these symptoms can help individuals realize they are experiencing a panic attack and not a medical emergency, which can sometimes lessen the overall fear associated with them.

How Common Are Panic Attacks?

Panic attacks are more common than many people realize. Statistics show that about 3-5% of the population will experience a panic attack at some point in their lives (1)

Young adults, particularly those aged 18-35, are at a higher risk. Women are affected more frequently than men. These attacks can create a cycle of intense fear, causing individuals to avoid places or situations linked with prior attacks.

How Can Psychological Therapy Help?

Psychological therapy is a highly effective approach to managing panic attacks. Various therapeutic methods have shown remarkable outcomes:

Cognitive Behavioural Therapy (CBT): CBT helps people identify and reshape negative thoughts and beliefs that heighten panic responses. For example, when a client learns that their fear of heart palpitations is disproportionate, they can challenge and reduce their anxiety. The structured nature of CBT encourages active participation, enabling individuals to apply skills in real-life situations. Consequently, patients can decrease the frequency and intensity of panic attacks, enhancing their overall quality of life. Cognitive Behavioural Therapy (CBT) has been shown to be an extremely effective treatment for panic disorder: for example in one study about 80% of people with panic disorder who complete a course of CBT reported they were panic-free at the end of treatment (2)

Mindfulness and Relaxation Techniques: Mindfulness practices help individuals focus on the present moment. These are useful in grounding in the moment during panic attacks, but also as a way to help reduce overall levels of anxiety and stress. Techniques such as deep breathing, guided imagery, and progressive muscle relaxation can serve as important tools.

Therapy is not an overnight solution, but a journey towards better understanding and coping with what is difficult. Regular sessions and commitment to practicing the skill and techniques learning in therapy can lead to significant improvements in overall panic and anxiety symptoms.

Navigating the Path to Recovery

Panic attacks, while distressing, can be effectively managed through understanding, support, and professional help. The right therapeutic approaches empower individuals to regain control over their lives and confront their fears more healthily.

If you or someone you care about struggles with panic attacks, seeking help from a qualified mental health professional is crucial. You are not alone in this journey, and there are effective strategies and treatments available to reclaim your life.

With patience and the right support, overcoming panic disorder is achievable, allowing you to embrace life and all its experiences on your terms.

References

(1) Davies, S.J.K (2011) Panic disorder and subthreshold panic in the UK general population: Epidemiology, comorbidity and functional limitation. European Psychiatry.

(2) Pompoli, A., Furukawa, T. A., Imai, H., Tajika, A., Efthimiou, O., & Salanti, G. (2016). Psychological therapies for panic disorder with or without agoraphobia in adults: a network meta-analysis. Cochrane Database of Systematic Reviews.