Navigating the Storm: Understanding and Coping with Panic Attacks

    Have you ever suddenly felt a sense of doom, followed by your heart rate increasing and                          having trouble breathing when dealing with a stressful situation? 

In today's fast-paced and demanding setting that we live in, it’s not uncommon for individuals to experience intense or heightened levels of stress and anxiety. For many, these feelings can escalate into what is clinically acknowledged as panic attacks, which often are accompanied by feeling overwhelmed and powerless. In the following article, we’ll delve into the world of panic attacks, exploring their origins, symptoms, and, most importantly, strategies and resources for coping and reclaiming control. 

1. Acknowledging Panic Attacks - What are they?

Often referred to as ‘episodes’, panic attacks strike unexpectedly, bringing up emotions of fear and anxiety. Individuals can better manage and alleviate potential upcoming panic attacks by identifying and investigating root causes. Understanding the foundational aspects, trigger points, and the physiology of the human nervous system can help individuals better manage and mitigate such distressing experiences. 

1. The Study of Panic

Panic Attacks trigger a surge of both physical and emotional responses, often referred to as the ‘fight or flight’ response. The body releases stress hormones, which elevate the heart rate and respiratory functions, resulting in the individual feeling heavy-chested and hyperventilating. Fight or flight responses are the most common, although not the only ones that have been displayed by individuals experiencing panic attacks. The last two responses that are often forgotten about due to later acknowledgment in the psychological field are known as Freeze and Please. Individuals can be seen to display an inability to move or act against a stressful situation, Freeze, or try to please someone or something to avoid conflict, Please.  Understanding these mechanisms helps clarify the physical aspects of panic attacks. 

1. Identifying Triggers

Various factors, including stressful life events, trauma(both physical and psychological), or even genetic predispositions can trigger panic attacks. A crucial step for any individual wishing to develop effective coping strategies is recognizing personal triggers, although each individual will differ on a case-to-case basis. Some examples of triggering examples or situations that may trigger panic attacks may include but are not limited to:

• Major Life Stress (i.e., death or serious illness of a loved one; major life changes)
• Traumatic Event/Injury (i.e., assault;  environmental storms; brain injury) 
• Substance Abuse (i.e., Nicotine; Alcohol; Caffeine)
• Unstable/Toxic Environments (i.e., Work; Home; Social Gatherings)

2. Recognizing the Signs

1. Physical

Common physical symptoms of panic attacks can often be mistaken for other health concerns in which some individuals seek frequent misdirected medical care, ultimately creating a cycle that can lead to further episodes. Some examples of physical symptoms that individuals may portray but not limited to:

• Sweating
• Chills/Trembling
• Difficulty Breathing (i.e. ‘tight chest’)
• Weakness/Dizziness
• Nausea/Stomach Pain
• Rapid Heartbeat

     b.Psychological 

In parallel to physical symptoms, panic attacks can induce a sudden wave of overwhelming feelings, a sense of detachment from reality, and a sense of losing control. Other individuals may experience a sense of impending doom and intensely worry if or when another panic attack will arise. Some examples of complications that panic attacks may develop from or be further caused within an individual are linked but not limited to:

• Anxiety, Depression, and/or other psychiatric disorders/diagnosis 
• Increased risk of suicidal thoughts/suicide
• Avoidance of social gatherings, situations, items, etc., that can be linked to previous panic attacks
• Developing phobias (i.e., Agoraphobia, Trypanophobia, Cynophobia, Trypaphobia, etc.)

3. Coping Strategies

Equipping yourself with approaches and knowledge about panic attacks allows the ability to implement various coping strategies to reclaim control during an episode and prevent further occurrences. Each individual is different with how their symptoms and episodes are presented, and coping strategies are within that same realm -- not every strategy will best suit everyone, and it is important that each individual finds a bucket of tools that are most effective to their case. 

1. Breathing Routines and Practicing Mindfulness

The practice of deep-breathing exercises and mindfulness techniques have been noted to help individuals regulate the body’s physical stress response(i.e., Alleviating an elevated heart rate). Practicing mindfulness, the act of focusing on the present moment and acknowledging one's thoughts and feelings, allows an individual to break focus away from the panic attack itself and eventually be a means of breaking the cycle of anxious thoughts. 
 

1. Cognitive Behavioral Therapy (CBT)

CBT is a therapeutic approach that allows an individual to identify and reframe negative thought patterns in a safe environment. This strategy equips individuals with tools to manage anxiety and help reduce the intensity and/or frequency of panic attacks. 

1. Lifestyle Modifications

Applying a change in lifestyle and habits, including sleep patterns, diet, and exercise, can ultimately contribute to an individual's overall mental health. Avoidance of stimulants such as caffeine and/or nicotine can gradually reduce the possibility of panic attacks.

1. Medication

For some, medication be prescribed to mitigate symptoms and provide individuals the balance needed in order to engage in therapy and other coping mechanisms. This route requires medical intervention from a healthcare professional to explore the best suitable options.

4. Seeking Support and Available Resources

Avoidance and isolation can not only intensify the impact of one's panic attacks but can further create a cycle of deterrence that can hinder one's capability to thrive. An essential aspect for both assisting emotionally and practically for an individual experiencing panic attacks is building a support group. 

1. Open up

Discussing your experiences with panic attacks with your family, friends, and/or a professional cannot only be therapeutic but also help one gain further perspective. Regardless of the prevalence, panic attacks are often stigmatized and misunderstood by society and the individuals experiencing them. Sharing your thoughts and experiences with others breaks down barriers, helping reduce stigma around the subject and fostering pathways to empathy and understanding. 

1. Support Groups

Another outlet that allows individuals to connect with others facing similar circumstances is joining support groups or online communities. Shared experiences can help provide one with encouragement and valuable insights. 

1. Resources

Mental health is an integral aspect of an individual's overall well-being with influencing emotions, thoughts, and behaviors. Utilizing resources allows one to gain valuable insights into one's mental process, providing tools to manage stressors, navigate through challenging times, and cultivate resilience. Whether one is seeking therapy, practicing mindfulness, or participating in support groups, the following resources further help empower individuals to better build coping skills and understand themselves. 

• National Alliance on Mental Illness (NAMI) - (800)-950-6264
• Anxiety and Depression Association of America (ADAA) - (240)485-1001
• ADAA Support Group Directory
• National Institute of Mental Health (NIMH) - (866)615-6464
• GoodRx - medication financial assistance - www.goodrx.com

In conclusion, panic attacks may cast a dark shadow, leaving one to feel overwhelmed and lost, but with understanding, support, and effective coping mechanisms, an individual can learn to navigate through the storm. Seeking help is a sign of strength and courage to better oneself and their community -- there is a community ready to offer support to those navigating the challenges of panic attacks. 


References
Bennington, J., & Young, A. (2021). Anxiety Resources. Everyday Health. Retrieved 2024, from https://www.everydayhealth.com/anxiety/guide/resources/

​Panic attacks and panic disorder - Symptoms and causes. (2018). Mayo Clinic. Retrieved 2024, from https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021

​Panic Disorder: When Fear Overwhelms - National Institute of Mental Health (NIMH). (2023). National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms