What is a panic attack? Symptoms and Causes

Panic attacks can be a terrifying experience. Many individuals describe the feeling as if they are experiencing a heart attack or even dying. Understanding the symptoms and causes of panic attacks can help demystify the experience and provide reassurance to those who have them.

A First Encounter with a Panic Attack

Olivia’s real-life experience: 

Olivia was driving home in rush hour traffic with a friend from work. Everything seemed normal until, suddenly, she couldn’t breathe. Her chest tightened, her palms began to sweat, and her heart pounded as if it would leap out of her chest. The sensation was overwhelming; it felt as though the walls of the car were closing in around her.

In that moment, Olivia was convinced she was dying. Her friend noticed her distress and quickly pulled over to call 911. After a series of tests at the ER, the doctors confirmed that her heart was fine. Instead, they told her she had experienced a panic attack, something common among many people.

Understanding Panic Attacks

Panic attacks are intense episodes of fear and discomfort that reach a peak within minutes.³They can strike without warning, making them even more frightening. The physical sensations and mental anguish experienced during a panic attack are very real and can be extremely distressing.

Some common symptoms of panic attacks include:

• Pounding heart or accelerated heart rate
• Trouble breathing or feeling like you’re choking
• Chest pain or discomfort
• Sweating, trembling, or shaking
• Feelings of lightheadedness or dizziness
• Tunnel vision or blurred vision
• Nausea or abdominal distress
• Feeling detached from reality (derealization) or from oneself (depersonalization)¹

Aside from these physical symptoms, people often experience intense fear during a panic attack. They may feel as though they are losing control, going crazy, or even dying.

Causes of Panic Attacks

The reasons behind panic attacks can vary greatly. In some cases, a clear trigger can be identified, such as a stressful event or a buildup of anxiety. However, for others, the cause remains a mystery.

Several factors can contribute to the likelihood of experiencing a panic attack:

• Genetic predisposition: Family history can play a role.
• Stress: Major life stressors or changes can be catalysts.
• Medical conditions: Some medical problems and medication side effects can cause panic attack-like symptoms.
• Hypervigilance: Being overly aware of the body’s physical sensations can lead to misinterpreting normal bodily functions as dangerous, triggering a panic attack.²

Living with and Managing Panic Attacks

One of the most challenging aspects of having experienced a panic attack is the fear of it happening again. This fear can be so intense that it changes how a person interacts with the world, influencing their social activities, work, and even their willingness to leave the house—a condition known as agoraphobia. There are some techniques people can take to manage panic attacks. Additionally, treatment is also available. 

Meditation and Relaxation Techniques

Various relaxation methods, controlled breathing exercises, and meditation practices have proven effective in navigating a panic attack.

• Square breathing technique: This involves focusing on your breath to manage the body's anxiety response. Slow, measured breaths help regulate your heartbeat and increase oxygen flow, signaling your brain to stay calm. To practice square breathing, inhale slowly for four seconds, hold your breath for four seconds, exhale slowly for four seconds, and then pause for four seconds before repeating.
• Meditation practices: Utilizing meditation and visualization exercises can be a beneficial strategy for managing panic attacks. 

Fortunately, treatment is available. Therapy and medication have proven to be effective in managing panic attacks and reducing their frequency. Cognitive-behavioral therapy (CBT) is particularly helpful, as it teaches individuals to challenge and change their patterns of thinking and behavior about their attacks.²

Finding Help

With a combination of medication and therapy, individuals can learn to live with the fear of future panic attacks and know what to do if one starts to happen. Panic attacks don’t have to control a person's life. 

Understanding the symptoms and causes of panic attacks is the first step toward managing them. With the right knowledge and support, it is possible to reduce their impact and regain control over life.

Sources

1. American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). https://doi.org/10.1176/appi.books.9780890425787
2. U.S. Department of Health and Human Services. (2022). Panic disorder: When fear overwhelms. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms 
3. American Psychological Association. (2022, June 28). Panic Disorder: Answers to your most important questions. https://www.apa.org/topics/anxiety/panic-disorder