A panic attack is a sudden, unprovoked episode of intense fear, triggering a severe physical reaction when there’s no danger or apparent cause. Having a panic attack can be scary, making you feel like you're losing your mind, having a heart attack, or dying.
Many people experience one or two panic attacks over their lifetimes, and the problem retreats once the stressor is gone. Some people, though, have frequent, apparently random panic attacks over long periods, leaving them in fear of pending attacks.
A panic disorder, this condition affects nearly 5% of the US population.
Even though panic attacks aren't life-threatening, you may feel extremely embarrassed if you experience one in public. What can be threatened, however, is your quality of life. Fortunately, treatment can be highly effective.
At the offices of Dr. Michael Kullman, our staff understands how stressful panic attacks, which are a form of anxiety, can be, and we’re dedicated to providing treatments that put your life back on track. As many people fear having an attack in public, we’re taking this opportunity to describe how you can manage such an attack successfully.
The symptoms of a panic attack are primarily strong feelings of fear, anxiety, and worry.
Panic attacks also feature physical signs and symptoms, including:
Although the feelings are quite intense, an attack usually lasts only for a few minutes and subsides within an hour.
Barring treatment, panic attacks can affect almost every facet of your life, rendering you so afraid of having another attack that you live in a constant state of fear, which ruins your quality of life.
Complications include:
For some, panic disorder may include total avoidance of situations or places that trigger their anxiety.
Treatment includes a form of psychotherapy dubbed exposure and response prevention. Your therapist will expose you to a stressful situation and give you techniques to avoid panicking in that situation. You can use these strategies to manage an attack when you’re in public.
To get through a panic attack, focus on slow, deep breathing; ground yourself by focusing on your senses; and remind yourself the attack is temporary and won't hurt you.
Here's a more detailed breakdown of strategies to help you cope during a panic attack:
Deep breathing: Focus on slow, deep breaths. Inhale through your nose and exhale through your mouth.
Belly breathing: Put one hand on your chest and the other hand on your stomach. Feel your belly rise more than your chest as you breathe.
Box breathing: Inhale for a count of four, hold that breath for a count of four, exhale for four, and hold for four.
Sensory awareness: Scan the room and notice five things you can see, four things you can touch, three things you can hear, and two things you can smell.
Focus on an object: Select an object and focus on its details, like color, texture, and shape.
Physical sensations: Feel your feet on the floor, your clothes on your skin, or your breath in and out.
Realize that the panic attack is temporary and will pass. A panic attack may be uncomfortable, but it isn’t dangerous. Remember that you’ve experienced this before and survived.
If possible, move to a quiet space to focus on relaxation techniques.
Find a friend or family member you trust, and share your feelings with that confidante.
Engage in activities that shift your focus to something pleasant or neutral, such as listening to music, reading, or watching television.
Practice mindfulness exercises to stay grounded and present.
If you have negative thoughts, combat them with rational ones. You’re in control. The panic has no hold over you.
Focus on relaxing different muscle groups to reduce tension in your body.
Repeat calming statements to yourself like "This will pass" or "I am safe."
If you struggle with panic attacks, it’s important to seek professional help. The team at the office of Michael Kullman, MD, can help. Learn more by contacting our team to schedule a consultation or visit our website for more options.