Panic attacks are intense episodes of fear that can feel overwhelming and frightening. Many people mistake them for serious health issues like heart attacks or strokes. Although panic attacks do not cause long-term physical harm, the fear of experiencing another one can significantly impact daily life and may even trigger more attacks. Studies indicate that nearly a third of people will experience at least one panic attack in their lifetime. Understanding panic attacks is crucial as it is the first step in preventing them.
At its core, a panic attack is an exaggerated response to the body’s normal reaction to perceived danger. This response begins in the amygdala, the brain region responsible for processing fear. When the amygdala senses danger, it activates the sympathetic nervous system, releasing adrenaline. This hormone increases heart rate and breathing to supply muscles and the brain with oxygen, making the body more alert and ready to respond.
During a panic attack, this response is heightened beyond what is necessary for actual danger, leading to symptoms like a racing heart, heavy breathing, and hyperventilation. These changes can cause lightheadedness and numbness in the extremities. Typically, a panic attack peaks within 10 minutes, after which the prefrontal cortex engages the parasympathetic nervous system, releasing acetylcholine to calm the body.
While the exact cause of panic attacks is not fully understood, environmental cues reminiscent of past traumas can trigger them. Panic attacks are often linked to anxiety disorders such as PTSD, social anxiety disorder, OCD, and generalized anxiety disorder. Frequent panic attacks, persistent worry about future attacks, and behavioral changes to avoid them can lead to a diagnosis of panic disorder.
The two primary treatments for panic disorder are antidepressant medication and cognitive behavioral therapy (CBT). Both have a response rate of about 40%, though individuals may respond differently to each treatment. Antidepressants can have side effects, and half of the patients relapse after discontinuing them. CBT, on the other hand, offers more lasting results with only a 20% relapse rate.
CBT aims to equip individuals with tools to manage the physical and mental sensations associated with panic attacks. It starts with educating patients about the physiological causes of panic attacks, followed by breathing and muscle exercises to help control breathing patterns. Cognitive restructuring is then used to identify and alter thoughts commonly experienced during attacks, replacing them with more accurate beliefs.
The next phase of CBT involves exposure to the sensations and situations that typically trigger panic attacks. The goal is to change the belief that these sensations are dangerous. Although challenging, practicing these techniques can prevent and de-escalate attacks, ultimately reducing panic’s impact on one’s life.
Outside of formal therapy, many individuals find relief by adopting the belief that fear itself is not harmful, but clinging to it can intensify panic. Understanding panic attacks, even if you have never experienced one, can help you recognize them in yourself or others, which is the first step in prevention.
Explore an interactive diagram of the brain and nervous system. Identify the amygdala, sympathetic nervous system, and parasympathetic nervous system. Create a presentation explaining how these parts interact during a panic attack.
In groups, role-play different scenarios where someone might experience a panic attack. Practice techniques from CBT, such as breathing exercises and cognitive restructuring, to help manage the situation. Discuss what worked and what didn’t.
Create a list of potential triggers for panic attacks. Research and present on how these triggers can be managed or avoided. Share personal strategies or stories (anonymously if preferred) to help others understand and cope with their triggers.
Practice various CBT techniques in a classroom setting. This can include guided breathing exercises, muscle relaxation techniques, and cognitive restructuring exercises. Reflect on how these techniques make you feel and how they might help during a panic attack.
Invite a mental health professional to speak about panic attacks, their causes, and treatment options. Prepare questions in advance to ask the speaker, focusing on real-life applications of the information discussed in the article.
Panic – A sudden overwhelming feeling of fear or anxiety that can cause physical symptoms. – Many people experience panic when faced with stressful situations, such as public speaking.
Attacks – Episodes of intense fear or discomfort that reach a peak within minutes. – During a panic attack, individuals may feel like they are losing control or having a heart attack.
Anxiety – A feeling of worry, nervousness, or unease about something with an uncertain outcome. – Students often experience anxiety before exams due to the pressure to perform well.
Therapy – A treatment intended to relieve or heal a disorder, often involving talking to a trained professional. – Many individuals find therapy helpful for managing their anxiety and improving their mental health.
Symptoms – Physical or mental features that indicate a condition or disorder. – Common symptoms of anxiety disorders include restlessness, fatigue, and difficulty concentrating.
Treatment – The management and care of a patient to combat a disorder or disease. – Effective treatment for anxiety may include therapy, medication, or lifestyle changes.
Fear – An emotional response to perceived threats or danger. – Fear can sometimes be a helpful emotion, alerting us to potential dangers in our environment.
Breathing – The process of taking air into and expelling it from the lungs, which can influence emotional states. – Deep breathing exercises are often recommended to help reduce anxiety and promote relaxation.
Disorders – Conditions that disrupt normal physical or mental functioning. – Anxiety disorders are among the most common mental health issues faced by teenagers today.
Triggers – Specific events, situations, or stimuli that provoke a reaction or response. – Identifying triggers can help individuals manage their anxiety and reduce the likelihood of panic attacks.
