Panic Attacks

How can you recognize a panic attack? Find out here what you can do if you have a panic attack.

Maybe you have experienced a moment when you felt really panicky. This can be in situations where you are in danger. However, it can also be that your body suddenly reacts unexpectedly, as in a very dangerous situation, without you actually being in such a situation. This could be a panic attack. Because in a panic attack, the body goes into a state of alarm without there being any external cause for it. This panic is clearly noticeable, even if you are not in danger at that moment.

Symptoms of a panic attack

Within a few minutes, the body goes into a state of alarm that lasts for some time. Usually, a panic attack does not last longer than 30 minutes.

The following physical symptoms can occur during a panic attack:

• Palpitations
• Shortness of breath (tightness in the chest and throat)
• Accelerated breathing
• Sweating
• Dizziness
• Nausea
• Trembling, tingling or numbness

The following psychological symptoms are often described by sufferers:

• Fear of dying
• Fear of having a heart attack
• Fear of going crazy
• Fear of losing control
• The feeling of “not being completely there” or of “being beside oneself
• The feeling that everything is suddenly completely foreign

Triggers and causes of panic attacks

The reasons why panic attacks occur can sometimes be easier to identify and sometimes less easy. Stress and strain often play a major role. Prolonged stress causes changes in the body that can make one more susceptible to anxiety.

Another cause of panic attacks can be that normal bodily processes become a strong focus and are observed anxiously. This can then trigger fears that can escalate into panic. For example, a faster heartbeat, which happens to everyone from time to time, can lead to fears that something is wrong with the heart. You may become more and more focused on your body and notice things that you don’t normally notice. One wonders if the bodily processes are normal and thus becomes more and more worried.

The use of drugs can also trigger panic attacks, such as the use of cannabis, ecstasy, cocaine or psilocybin.

What helps with a panic attack?

It is often very relieving for a person who suffers from panic attacks to learn that their “attacks” are panic attacks and that you can neither die nor go crazy.

Especially if you have frequent panic attacks, it is important to find out what circumstances cause the body to go into a state of alarm again and again. If there are no physical illnesses, psychotherapeutic or clinical-psychological treatment is recommended; with this professional support you can learn to get your panic attacks under control.

“First aid” for panic attacks

Panic attacks can be influenced by various techniques.

Use breathing

During an acute panic attack it is important to pay attention to your breathing. You should inhale only briefly and exhale slowly and deeply. The exhalation should be twice or three times as long as the inhalation. You can also try to breathe in through your nose and pucker your lips when you exhale (like whistling). This slows down the airflow and supports the slow exhalation. It can also help if you ask another person to breathe in front of you or to breathe with you. Short pauses (1-2 seconds) after exhaling also help to slow down the breath.

If you have rapid chest breathing or gasping, you can try to increase your belly breathing. Belly breathing can be achieved by, for example, crossing your arms behind your head. You can also put one hand on your belly and watch the movements of your belly as you breathe.

If these exercises do not help, you can also breathe into a paper bag. If you don’t have a paper bag at hand, you can also hold the hollow of your hand in front of your mouth. Breathe into the paper bag for about 10 breaths and then breathe without the bag for about 15 seconds, possibly repeating this several times until your breathing calms down. This increases the concentration of carbon dioxide in the blood and slows down breathing.

Counteracting thoughts of anxiety

It is very typical of panic attacks to worry a lot about what might happen. For example, whether you might faint or whether something is wrong with your body. Many people then observe their body very closely. The physical processes they observe, which are always there, then trigger frightening thoughts. These worrying thoughts can increase the anxiety and panic.

You could try not to focus your attention and thoughts on the body, but on something else. Sure, it’s not that easy, but you can, for example, observe something around you, read something aloud, count backwards from 100 to 1, recite or sing along with a song lyric, find a job around the house, watch videos, play a mobile phone game or call someone.

Facts that can help with panic attack:

Panic attacks do not make you faint! Fainting causes a drop in blood pressure beforehand, but fear and panic increase blood pressure!

You will not suffocate! The feeling of tightness in the throat and back of the throat is caused by tension in the chest muscles and incorrect breathing. Although it is very uncomfortable, your body still gets enough air to breathe!

Palpitations do not cause a heart attack! A heart attack is caused by a blockage in the coronary arteries, which is not triggered by palpitations. In a heart attack, the focus is more on chest pain and not on palpitations.

Panic attacks do not make you crazy! Panic attacks trigger strong feelings and it may be that the psyche regulates this “protectively”. This is also called dissociation. This is the reason why some sufferers experience themselves or their surroundings as so alien during a panic attack. However, this state has nothing to do with going crazy and will pass again.

Relaxation helps

Of course, during a panic attack it is often difficult to simply relax. For many, it also requires joint training with a therapist or psychologist, and that’s perfectly okay. But you can always try to sit or lie down comfortably and do a breathing exercise. For a longer period of time, you could learn a relaxation technique such as progressive muscle relaxation or autogenic training. You can learn this in courses or in a psychotherapeutic or clinical-psychological treatment. You can also get a first impression of relaxation techniques by reading books or watching videos. You need to practice relaxation techniques for some time to be able to use them well.

Relaxation helps because it is the opposite of anxiety. Try to relax consciously more often in your everyday life!

Reduce stress

In everyday life, it is relatively easy to get into a state of stress: you have too much to do, too little time, too little rest and the feeling that you have to be available all the time. However, prolonged stress puts the body on “alert” and leads to states of tension that increase the risk of anxiety and panic. If stress is an issue for you, see where you can make a change. Often you have the feeling that you can’t change anything, but with an outside perspective there are things you can do to reduce stress.

Be careful with “stimulant” substances

It may help to reduce or give up “stimulant” substances such as caffeine, energy drinks, tobacco and drugs. These substances can increase the risk of recurrent panic attacks.

Beware of avoidance

A panic attack feels intense. Often you try to avoid the place where you had a panic attack before. At first glance, it may feel helpful. But avoiding situations where you once had a panic attack or where you fear one might occur is no long-term help. It can actually make the anxiety more entrenched, and avoidance often means real restriction. In addition, the thoughts of the fear of the fear or the topic of panic attacks are more present and also occupied with defense, stress and pressure. This avoidance as an attempt to get better often occurs during panic attacks. If you notice that you are really limiting yourself, get support. You can learn how to go into such situations with a backpack and options. These tools can then help you to cope with the situation.

It can help you to go into such situations as well strengthened as possible. For example, with a person who breathes with you in case of a panic attack. With a relaxation technique that you consciously use when entering the place.

In addition, it can be relieving and important to find out that panic attacks do not occur every time in such situations – this can also be reassuring.

On-site support

It may be that even with all your efforts, it is difficult to get out of panic states on your own. Then it is helpful and important to get support. Another marker is also when you notice yourself restricting, avoiding certain situations or even giving up activities that you enjoy.

Confiding in yourself and seeking professional help can be helpful. Contact our counseling services if you need help! We are here to help you; we can give you first helpful thoughts.

For further help and support  — Speak with a licensed therapist today.