A panic attack is an intense episode of fear that usually reaches its peak within ten minutes and occurs in the absence of any real danger. Unlike the anticipatory anxiety we may experience about potential future events, panic attacks are fueled by the overwhelming sense that something frightening is happening in the present moment. These attacks, though relatively common, can be an incredibly distressing experience for those who suffer from them. Understanding the true nature of a panic attack is not an easy task, which often leaves many of us enduring this exhausting situation without comprehending effective treatments. Therefore, this article aims to shed light on the questions surrounding panic attacks, such as "What is a panic attack?", "What are its symptoms?", and "What are the available treatment methods?". By seeking answers to these questions, we hope to offer valuable insights and support to those facing this challenging condition.
A panic attack is defined as a sudden burst of fear and anxiety that causes both physical and psychological symptoms. The level of fear experienced is not caused by a realistic danger and occurs regardless of the level of impact caused by the events or conditions that trigger the panic attack. The person experiencing a panic attack may feel that they are having a heart attack, cannot breathe or even dying due to physical symptoms such as heart palpitations, chest pain and shortness of breath caused by this negative experience. In this context, it may be useful to state that although panic attacks are a negative experience, they generally do not involve a life-threatening danger. Yet the experience of a panic attack activates our brain's emergency system in a similar way to when there is a real life-threatening situation. Panic attacks often occur without any significant stimulus, without a clear trigger. They can even occur when we are feeling comfortable, relaxed or asleep. If panic attacks recur, they are likely to be triggered by a situation or place where we have previously felt in danger or had high anxiety.
The feeling of losing control during and after panic attacks can make this negative experience even more distressing. After an attack, we can often begin to fear that a new attack will occur. This can cause our lives to become more anxious and challenging with the worry that we will have another panic attack. As a result, we can be dragged into a life dominated by anxiety by avoiding all kinds of situations that may cause panic in our daily activities and social life. In the same way, we can start to constantly check whether an attack is coming by focusing on even the slightest changes in our body. This often triggers our anxiety instead of reducing it.
It is important to familiarize ourselves with the symptoms of panic attacks in order to better understand them. Because panic involves an unrealistic perception of danger, the brain activates our flight reflexes. These are physiological processes that we have inherited from evolution to help us escape from threatening situations in our lives. When these processes are activated, they can cause the following psychological and physical symptoms:
As we can see in the symptoms mentioned above, the symptoms of panic attacks are quite similar to heart attack or respiratory problems. This causes us to worry as if our lives are in danger during a panic attack, even though our health is not in any danger, which increases our sense of panic and can exacerbate the attack. For this reason, panic attacks should not be confused with a physical health problem.
Panic attacks can also occur during sleep. A nocturnal attack is defined as a sudden and intense state of fear in which we wake up from sleep in a state of panic with the symptoms mentioned above. The fear that occurs in a nocturnal panic attack is not triggered by environmental stimuli such as unexpected noises. On the contrary, we call a nocturnal panic attack, an intense panic without a clear trigger. Many people who experience sleep panic attacks are often people who also experience panic attacks while they’re awake. This panic attack we experience during sleep can last an average of 2-8 minutes and we usually remember this experience afterwards. Another important point about nocturnal panic attacks is that they are an anxiety problem on their own, separate from other sleep problems such as sleep terrors, sleep apnea, sleep paralysis and nightmares. At the same time, since nocturnal panic attacks are disturbing experiences, they can also reduce sleep quality and make our daily life more difficult.
Since panic attacks are not triggered by a real danger and their frequency varies from person to person, it may not be possible to give a definitive answer to this question. Some panic attack sufferers report that they experience it several times a week, while others say that it is a one-off experience. It is often this unpredictability that makes panic attacks an even more negative experience. Many people are so worried about having another attack that they want to change their lives in a way that will relieve this anxiety or constantly try to avoid situations that may cause anxiety.
While the exact physiological cause of panic attacks remains elusive, ongoing research explores various theories, such as disruptions in the brain's chemical balance or genetic predisposition. Additionally, factors like the coexistence of mental health issues like anxiety or depression, prolonged exposure to stress, the presence of physical health problems, and habits like alcohol and smoking are believed to contribute to the likelihood of experiencing panic attacks. Moreover, early-life stressful experiences are recognized as influential triggers for panic attacks, as they may impair emotional resilience, emotion regulation, and healthy coping mechanisms for stress.
Panic attacks manifest in two distinct categories: situational panic attacks and unexpected panic attacks. Situational panic attacks are triggered by specific situations or places, where the individual anticipates anxiety, such as a person experiencing panic before giving a speech to a large audience due to severe anxiety about public speaking. In contrast, unexpected panic attacks strike suddenly, catching the person off guard, even in situations where they had no prior feelings of anxiety. For those who encounter unexpected panic attacks, comprehending the reason behind their occurrence can be perplexing and challenging.
Panic attacks can be treated and we can improve our well-being with psychological support. Research shows that psychotherapy is particularly effective in the treatment of panic attacks. In this context, we can benefit from the following therapy methods when dealing with panic attacks.
Cognitive Behavioural Therapy: Cognitive behavioral therapy targets both behavior and thought processes in understanding and controlling panic attacks. The focus of the treatment is on behaviors and distorted thought processes that can contribute to panic attacks.
Psychodynamic Therapy: In this therapy method, the panic attack process is handled by focusing on childhood experiences, defense mechanisms and unconscious feelings and thoughts that may be the source of panic attacks.
Couple and Family Therapy: Panic attacks and the state of anxiety they cause afterwards can also negatively affect our relationships with our family members or close environment. Thanks to couple and family therapy, we can communicate openly with our loved ones about our needs, the points where we seek support and issues such as panic attacks.
In addition to psychotherapy, there are some things we can do in our daily lives to reduce the negative effects of panic attacks and the fear of a new panic attack. We have compiled these suggestions for you below.
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