What Happens Inside Your Body
Your bodyâs âfight or flightâ response is behind these intense physical symptoms. Normally when you encounter a threat whether itâs a grizzly bear or a swerving car your nervous system springs into action. The hormone adrenaline floods into your bloodstream, putting your body on high alert. Your heartbeat quickens, which sends more blood to your muscles. Your breathing becomes fast and shallow, so you can take in more oxygen. Your blood sugar spikes. Your senses get sharper.
All of these changes which happen in an instant give you the energy you need to confront a dangerous situation or get out of harmâs way quickly.
With random panic attacks, your body goes on alert for no reason. Researchers donât know exactly what triggers them. But the physical effects are real: During a panic attack, the adrenaline levels in the body can spike by 2 1/2 times or more.
Panic attacks may not come as unexpectedly as they seem. The physical changes may start about an hour before an attack. In one study, people with panic disorder wore devices that tracked their heart activity, sweating, and breathing. The results showed lower-than-normal levels of carbon dioxide, a sign of rapid, deep breathing that can leave you breathless, as early as about 45 minutes before the panic attack.
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Recognizing The Signs Of A Panic Attack
Now that we know some of the primary causes of panic attacks, we will now understand how to recognize the signs of a panic attack. If you observe these signs in yourself or see someone going through them, it might be an indication of a panic attack. Some of the most common tell-all signs of a panic attack include:
- Feelings of unreality or derealization
- Dizziness or lightheadedness
- Feelings of unreality or derealization
- Fear of losing control or going crazy
If you are experiencing any of these symptoms, it is important to seek help. Panic attacks can be very debilitating and can interfere with your ability to live a normal life. It is important to be able to recognize the signs of a panic attack so that you can seek treatment if necessary.
What Do They Feel Like 15 Symptoms & Signs
In order to identify if you are experiencing panic attacks, it is important to understand the symptoms and signs that may manifest.
Typically, panic attacks are brief and can last anywhere between 10 and 15 minutes. They come on fairly quickly and reach their highest peak within about 10 minutes.
At their onset, a panic attack can be characterized by:
- Fast or shallow breathing
- Quickening heartbeat
- Sharpening senses
As the attack progresses, further symptoms emerge as the âflightâ response continues and the body is put on high alert.
Other symptoms that are often associated with a panic attack include :
- Hyperventilation
- Numbness in lips and fingers/toes
Although panic attacks themselves typically last about 10â15 minutes, these symptoms can persist for longer, most commonly for up to a few hours.
That is why it is important to understand treatment and intervention options to help shorten the duration of the attacks or prevent them altogether.
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Anxious Trends During Childhood
A second reason why people develop panic attacks is that as children, they may have grown up in an atmosphere which, for one reason or another, failed to teach them that the world was “their oyster”, a safe place in which they could happily pursue their own enjoyment. Maybe there was an early death in the family, severe illness, or some other serious problem like alcoholism or divorce. Maybe the parents were themselves anxious and over protective, perhaps in response to their own anxiety disorder. Perhaps the child learned to spend too much time and effort taking care of others, trying too hard to please others, and feeling responsible for the happiness of others.
Panic Disorder In Children
Panic disorder is more common in teenagers than in younger children.
Panic attacks can be particularly hard for children and young people to deal with. Severe panic disorder may affect their development and learning.
If your child has the signs and symptoms of panic disorder, they should see a GP.
After taking a detailed medical history the GP will carry out a thorough physical examination to rule out any physical causes for the symptoms.
They may refer your child to a specialist for further assessment and treatment. The specialist may recommend a course of CBT for your child.
Screening for other anxiety disorders may also be needed to help find the cause of your child’s panic attacks.
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Chest Pain Or Discomfort
Chest pain is one of the most distressing symptoms of panic attacks. Panic attacks are often mistaken for heart attacks due to chest pain symptoms.
An older study found that approximately 25% of patients who present to their physician with symptoms of chest pain are ultimately diagnosed with panic disorder.
What Are Panic Attacks 20 Signs Symptoms And Causes
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If youâve ever experienced a heart-racing, heavy breathing, out-of-control episode that is overwhelming to the point of feeling like you have to flee, you have most likely experienced anxiety.
Anxiety is a heightened mental state in which an individual dreads uncertain and ill-defined events in the future.
People who experience elevated anxiety might have panic attacks, which are intense and can often occur out of the blue. They comprise an all-encompassing fear and terror that can feel near impossible to overcome .
The presence of anxiety can be distressing and often debilitating, but understanding the origins of the anxiety can help combat external reactions, such as panic attacks.
This article will detail the symptoms and causes of panic attacks and provide treatment options and coping strategies to help facilitate your wellbeing.
Before you continue, we thought you might like to . These science-based exercises will explore fundamental aspects of positive psychology including strengths, values, and self-compassion, and will give you the tools to enhance the wellbeing of your clients, students, or employees.
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Symptoms Of Anxiety Disorders:
Anyone may experience these symptoms during stressful times. However, individuals with anxiety disorders may experience them in absence of stress, with more severe symptoms and/or with several symptoms appearing together.
- Inability to relax
- Rapid pulse or pounding, skipping, racing heart
- Nausea, chest pain or pressure
- Feeling a “lump in the throat”
- Feelings of dread, apprehension or losing control
- Trembling or shaking, sweating or chills
- Fainting or dizziness, feelings of detachment
- Thoughts of death
When Does Shaking From Anxiety Become A Real Problem
Shaking is a natural physiological response to stress. Through evolution, it developed to help people recognize dangerous situations so that they could escape or defend themselves.
This is why when you face stressful situations in modern life, you get nervous due to this built-in evolutionary response. As youre facing a situation thats dangerous, scary, or exciting for you, its natural for you to feel anxious.
The issue isnt the anxiety or the shaking itself. The issue is when you cant control the anxiety you are feeling, even when youre not even facing a stressful situation, in which case you may have an anxiety disorder.² People with an anxiety disorder may find they shake even without being in a dangerous situation. Types of anxiety² that can cause shaking include:
Generalized anxiety disorder
If you have a generalized anxiety disorder , you are likely to experience excessive worry or anxiety that you are unable or find difficult to control most days for a minimum of six months. The anxiety could be about:
-
Work and finances
-
Social interactions
-
Other life situations
Symptoms include restlessness, irritability, muscle tension, fatigue, difficulty concentrating, or sleep problems. You may also experience shaking in conjunction with anxious thoughts even if there isnt a clear trigger.
Panic disorder
Post-traumatic stress disorder
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Family History Of Panic Attacks Or Anxiety Disorders
If you have a family member who suffers from panic attacks or anxiety disorders, you are more likely to experience them yourself. This is because there is a genetic component to these conditions. Though experts arent sure exactly how panic disorder is passed down, it is clear that it can be inherited.
Pregnancy And Postpartum Hormonal Changes
The hormonal changes that occur during pregnancy and after childbirth can trigger panic attacks. This is because these hormones can cause changes in the brain that make it difficult to cope with stress. It also happens because pregnancy and postpartum can be stressful life events that can lead to changes in routine, which can be difficult for the mind and body to adjust to.
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How Are Panic Attacks Diagnosed
Serious health problems, such as heart disease, thyroid disease and respiratory problems, cause symptoms similar to panic attacks. Your healthcare provider may run tests to rule out a physical problem. If theres no physical cause, your provider may make a diagnosis based on your symptoms and risk factors.
Foods To Eat In Anxiety And Pain Attacks
Following are some of the foods that improve anxiety and panic attacks
1. Dark Chocolate
Because of the high content of polyphenols and tryptophan, dark chocolates improves mood and improves blood flow to the brain.
2. Salmon
Salmon contains a high amount of omega-3 fatty acids like EPA and DHA. These omega-3 fatty acids improve the concentration of serotonin and dopamine.
3. Pumpkin Seeds
Pumpkin seeds are a good source of various minerals like zinc and magnesium. These minerals alter the functioning of the brain and manage anxiety.
4. Yogurt
Yogurt is a powerful probiotic that has a positive effect on brain health. Study indicates that increased use of yogurt in the diet helps in increased happiness.
5. Chamomile
Chamomile contains various flavonoids. These flavonoids are responsible for the anxiety-reducing effect of chamomile.
6. Turmeric
Turmeric is a powerful antioxidant and possesses anti-inflammatory properties. It is used in managing anxiety disorder.
7. Green Tea
Green tea contains L-theanine, which reduces stress and anxiety. It also reduces the level of cortisol. Cortisol is a hormone that is related to stress and anxiety.
8. Avocado
Avocado contains various B vitamins that relieve stress. It also helps in the synthesis of various neurotransmitters.
Various foods cause anxiety and panic attacks. People experience anxiety after eating some types of food.
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Treatment For Panic Attacks And Panic Disorder
The most effective form of professional treatment for tackling panic attacks, panic disorder, and agoraphobia is therapy. Even a short course of treatment can help.
Cognitive behavioral therapy focuses on the thinking patterns and behaviors that are sustaining or triggering your panic attacks and helps you look at your fears in a more realistic light. For example, if you had a panic attack while driving, what is the worst thing that would really happen? While you might have to pull over to the side of the road, you are not likely to crash your car or have a heart attack. Once you learn that nothing truly disastrous is going to happen, the experience of panic becomes less terrifying.
Exposure therapy for panic disorder allows you to experience the physical sensations of panic in a safe and controlled environment, giving you the opportunity to learn healthier ways of coping. You may be asked to hyperventilate, shake your head from side to side, or hold your breath. These different exercises cause sensations similar to the symptoms of panic. With each exposure, you become less afraid of these internal bodily sensations and feel a greater sense of control over your panic.
What Are The Complications Of Panic Attacks
Panic attacks are highly treatable. Unfortunately, many people put off seeking help because theyre embarrassed. Untreated panic attacks or panic disorder can interfere with your ability to enjoy life. You may develop:
- Anticipatory anxiety: The possibility of having a panic attack triggers extreme anxiety.
- Phobias: A phobia is an extreme, unreasonable fear of something specific. For instance, acrophobia is a fear of heights, while claustrophobia is a fear of enclosed spaces.
- Agoraphobia: Approximately two-thirds of people with panic disorder develop agoraphobia. This anxiety disorder makes you afraid to be in places or situations where a panic attack might happen. The fear can become so extreme that you become too afraid to leave your house.
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Diagnoses Related To Panic Attack
For some individuals, experiencing a panic attack may be an indication that they have an ongoing mental health condition.
According to the DSM-5 Manual, the principal conditions which may be diagnosed after experiencing a panic attack, include:
Panic disorder
Recurrent panic attacks that are not related to another condition will be diagnosed as panic disorder, which is treatable with psychotherapy and/or anxiolytic medications.
To be diagnosed with panic disorder, an individual must have experienced frequent, full-symptom panic attacks, which are not caused by a concurrent health condition or chemically induced. The extent to which oneâs panic attacks impact oneâs daily life between episodes will also be considered â most people with panic disorder present with debilitating anxiety about the possibility of future panic attacks.
People with panic disorder are likely to experience panic attacks in situations which replicate or resemble the circumstances of a previous panic attack, such as being in a crowd or before public speaking. This can have a negative impact on a personâs day-to-day routine, as many people choose to avoid situations which may provoke a panic attack, thereby experiencing a diminished quality of life.
Panic disorder usually occurs concurrently with other anxiety disorders.It is fairly rare for panic disorder to occur on its own. Conditions which most commonly co-occur with panic disorder include:
- Other anxiety disorders, in particular agoraphobia
How To Calm Anxiety Or Panic Attacks
There are a number of ways you can face anxiety or panic attacks. There are many holistic things you can do to help calm yourself down, like simple lifestyle changes, for example. Experts have many other coping techniques they can share with you too.
Cynthia Catchings, LCSW-S, LCSW-C, CMHIMP, EMDR, has some great ideas.
You can calm anxiety or panic attacks by learning to recognize the symptoms and practicing the following:
- Acknowledging that youre experiencing an episode and reminding yourself that it will not last forever
- Practicing deep breathing, including the 4-7-8 breathing exercise
- Doing a quick body scan, asking yourself where the anxiety is felt, and releasing it by shaking that body part
- Talking to your anxiety and permitting it to stay for a bit, but reminding it that it has to leave
- Practicing, meditation, mindfulness, or Tai Chi
- Practicing Creative Visualization, where you imagine yourself in a calm and happy place like the beach or a mountain for a minute or 2, and then continue with your daily activities
Keep in mind that there is hope a professional can treat both issues. Remind yourself about this when you want to feel calm.
An anxiety or panic attack may also be treated with cognitive-behavioral therapy and/or anti-anxiety medication. A panic attack can also be treated with CBT or with selective serotonin reuptake inhibitors and other antidepressants.
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You Have Catastrophic Thoughts
Many people have fearful thoughts during their attacks, and it is common to think you are having a heart attack, stroke, or “going crazy.” Some people fear they will lose control or will faint during one. Others fear that an attack will never end.
When you have scary thoughts about panic attacks, it keeps you on alert and makes the attacks more likely to occur. In addition, these scary thoughts during an attack can cause even more anxiety, making them even more intense.
A Lifestyle Thats Not For You
Are you living someone elses life? You shouldnt.
Remember? Panic could be your inner voice telling you your current lifestyle isnt for you whether its a career path, a relationship, unrealistic goals and expectations, or dealing with fake people.
A life thats not meant for you could be the main cause of your panic attacks, so trust your intuition if you want to improve your mental health.
Thank you for reading this article! I hope it helped you have more clarity, and understand what are the common causes of panic.
I have created a list of these thirty triggers, which can be downloaded for free here:
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Most Common Triggers For Panic Attacks
If you suffer from anxiety, it can be difficult to identify things that trigger panic attacks. Because a panic attack can occur for no apparent reason, it can be hard to manage your symptoms. Thats why its important to identify any anxiety triggers you may have. The team at our mental health treatment center in Boca shares the top 10 panic attack triggers.
What Causes Panic Attacks
Most people who struggle with panic want very much to know what causes panic attacks. There are really two questions here, and I will answer them both in this article.
The first one is what causes an individual anxiety attack. This is very important because once you know how panic attacks work, you will be in a good position to free yourself from panic attacks.
The second version of this question has a very different meaning. When people ask “what causes panic attacks?”, they often don’t mean an individual attack. They want to know “why” they have this problem. They frequently ask themselves the “Why?” question, especially when they are having a panic attack.
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When To See A Healthcare Provider
If you’ve experienced a panic attack, and especially if you’re dreading another panic attack or changing your behavior to avoid one, it could be worth talking to your primary care provider. They may refer you to a psychiatrist for diagnosis or a psychotherapist for treatment.
Panic attacks are a symptom of a variety of anxiety disorders, such as panic disorder, post-traumatic stress disorder, phobia-related disorders, social anxiety disorder, and more. It’s important to get the correct diagnosis so you can seek the most effective treatment for you.
Your healthcare provider will discuss your treatment options with you and help rule out other conditions.
If you or someone you care about is experiencing panic attacks, contact the Substance Abuse and Mental Health Services Administration National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.
For more mental health resources, see our National Helpline Database.
Verywell / Cindy Chung