What Are Panic Attacks?
Panic attacks are one of the most common mental health issues in our modern world, yet they remain something that we are often reluctant to talk about openly. Even if you haven’t experienced one yourself, it’s very likely that you know someone who has suffered or continues to experience these episodes. As someone who went through this condition a few years ago, I’ve decided to share my personal experiences and observations in order to provide more clarity about what panic attacks are, the factors that can trigger strong anxiety in us, and effective tactics and strategies to cope with panic attacks.
Who Can Experience a Panic Attack?
No one is immune to the possibility of experiencing a panic attack. These episodes are common among children and adolescents, and typically, women are more likely to suffer from them. The reason for this may lie in our higher emotional sensitivity. As men often point out, we tend to overthink things, become anxious about details, or want everything to be perfect down to the smallest detail. Many women exhibit these traits, and perhaps this is why we are more prone to panic attacks. Further down in this article, we will look at the main factors and causes that lead to panic attacks in more detail.
How to Recognise the Symptoms of a Panic Attack
Recognising the symptoms of a panic attack (both the precursors and those occurring during the attack itself) is important not only for the person suffering but also for their loved ones, so they can better understand how to respond in such a situation.
Panic attacks can vary in nature, but the symptoms typically peak within a few minutes. We can generally divide the symptoms into two broad categories: cognitive (related to our thoughts and perceptions) and somatic (physical reactions of the body).
Cognitive Symptoms:
- Fear of Losing Control
This is often associated with the fear that we are losing control of the situation. We sense something is happening to us, we fall into a panic attack, and begin to fear we are losing control over ourselves, our emotions, and our reactions at that moment. Panic attacks are often triggered by our painful sense of needing control and perfectionism in every situation—that is, to plan and know what will happen at every moment, to manage the situation, and have everything unfold in the perfect way (perfect for us, because let’s not forget, perfectionists are the hardest on themselves, and then on others). Paradoxically, during a panic attack, we have no control and It feels as if we are little children who have lost the ground beneath our feet.
- Intrusive Thoughts and Anxiety
It is typical for a panic attack to feel extremely worried and anxious without any visible reason. People around us often can’t understand what is frightening us so much, while for us, the anxiety seems like an overwhelming and intrusive thought.
- Fear of Darkness and Being Alone
These fears are often more prominent in the evenings when we try to go to sleep. I used to feel terrified of being alone in my bedroom and turning off the light. I would experience a groundless fear and helplessness while staring at the ceiling, unable to control my thoughts and emotions. Again, the key word here is “control,” which we started with earlier.
- Feelings of Unreality or Detachment
During or especially at the peak of a panic attack, one may feel as though they are not in the right place. There’s often a sense of unreality, as if they are detached from the situation, here and now, and in some parallel universe. I’ve stood in the middle of my room not knowing where I was. Looking at the things around me or the person next to me, I couldn’t make sense of what was happening, as if someone had picked me up and dropped me there in the wrong place.
- Phobias
Panic attacks can be triggered by certain phobias, such as claustrophobia (fear of confined spaces) or agoraphobia (fear of open spaces). Sometimes it’s a strong fear of facing our fears, such as speaking in front of a large audience or swimming if we suddenly lose the sense of the ground beneath us. Personally, I experience this in the latter case—not so much in a pool, where the edges are close and I know I can reach them easily, but in the sea, I struggle to control my fear when I no longer feel the ground with my feet. I panic suddenly, losing control because I can’t feel the security of touching the bottom. My chest tightens, and I feel as if I’m suffocating. I realise it’s often an unfounded fear, since the bottom is only a few centimetres below, or with a few strokes of my hands and feet, I can easily reach a safer spot. But still, the fear and panic feel uncontrollable at a subconscious level.
Somatic Symptoms:
A panic attack comes on suddenly and without warning, accompanied by at least four easily recognisable symptoms. It can be intense, but it tends to subside relatively quickly.
- Shortness of Breath
The sensation of a racing pulse and feeling as though we can’t catch our breath signals that the panic attack has reached its peak.
- Anxious Gaze
If you can see the eyes of someone experiencing a panic attack, you’ll immediately notice that they are looking but not seeing. Their gaze is anxious and wandering. They can see you, but it’s as if you’re not there—they are distant, absorbed in their frightening thoughts.
- Rapid Heartbeat and Pulse
It feels as though we are facing a real danger. Our heart races as if it might jump out of our chest, and our mind screams, “Fight or flee!” Our pulse is usually rapid, and combined with the sense of suffocation mentioned earlier, it can feel like a heart attack. These symptoms, however, are not life-threatening, even though they may feel that way.
- Trembling or Numbness in the Limbs
Trembling and a sense of numbness in the arms or legs is also very common. It’s as if the body has gone into a state of paralysis and can’t move. I’ve experienced times when I wanted to simply reach the couch but couldn’t move because my limbs were numb, and I felt almost immobile, as though I were frozen. The fear grips us so tightly that it feels as if it might swallow us—not just on a psychological level, but physically, by freezing our limbs.
- Feeling of Tightness in the Throat
A sensation of tightness in the throat or as though a lump is stuck, making it difficult to swallow, is another possible physical symptom during a panic attack. Interestingly, many of us feel this way during stressful situations, such as an argument or conflict, or when we are deeply sad—like something is stuck inside us—grief, pain, or hurt—that we can’t seem to swallow.
- Chest Pain or Discomfort
Another symptom that can lead a person to mistake a panic attack for a heart attack is chest discomfort. It feels like a tightening, as if someone is squeezing us, and it’s hard to catch our breath. In the midst of fear and anxiety, it feels as if we’ve forgotten how to breathe.
- Sensitivity to Noisy, Crowded, or Bright Spaces
It’s happened to me before—experiencing light panic attacks in public places. Usually, this occurs somewhere crowded with people, noise, and bright lights. I remember once being in a shopping mall looking for Christmas presents. The noise, the lights, the constant stream of people who seemed to be bumping into me, or whom I imagined were watching me, drove me mad. I felt a tightening in my chest and became anxious. I could feel a panic attack coming on, and I just wanted to get out as quickly as possible.
You may feel tired and exhausted after the panic attack subsides, and this is a normal response of the body after the intense surge of fear that had frozen us. I often felt emotionally drained from the sudden spike in adrenaline and cortisol (“Fight or flee!”—remember?), and physically, I felt crushed. After a severe attack, I just wanted to lie down and sleep for hours. I would lose all energy and feel completely drained, as if I had run a marathon without moving.
Duration and Frequency of Panic Attacks
Panic attacks usually start suddenly, without warning. Unfortunately, they can happen at any time, often unexpectedly—while driving, at work, in the mall, just before falling asleep, or even while giving a presentation to colleagues. You may experience occasional, episodic panic attacks (which happen once or twice in a lifetime during a stressful event and don’t recur), or they may happen frequently and more regularly. The frequency and intensity of panic attacks are highly individual and vary from person to person.
A panic attack can last anywhere from a few minutes to half an hour, with its physical and emotional consequences lasting up to several hours. Panic attacks can occur at any time of day or night. Most people report that they develop panic attack symptoms most often at night, when they try to fall asleep but can’t stop their thoughts, feeling anxious about everything that might happen to them.
Typically, after the first surprising attack (for example, while being at work or going out), a person begins to experience intense fear of having another attack. This leads to a so-called “vicious cycle”—we panic about having another panic attack. I think this fear of the next attack was almost as terrifying and overwhelming as the attack itself.
Causes of Panic Attacks
The causes of panic attacks are varied and numerous. Moreover, the triggers are highly individual, depending on a range of factors. However, I will try to present the most common causes that have been researched or proven to be the most critical in the development of anxiety disorders.
The Striving for Control, Perfectionism, and Inability to Say “No”
One of the leading causes of panic attacks is perfectionism and the desire to control situations. Perfectionists tend to want to dominate a situation and to know every detail, every possible outcome. Often, this desire is exacerbated by an inability to say “no,” to refuse help, or to turn down requests from others. As a result, we overwhelm ourselves with more and more tasks and obligations, all while striving to do them perfectly, which eventually leads to exhaustion. Panic attacks seem to act as a signal that we cannot always control every situation, and we need to learn how to relax and slow down. In reality, no one except ourselves demands that we be perfect and effective 100% of the time; it is all in our minds and perceptions.
Stress and Chronic Fatigue (Burnout)
Intense and prolonged stress, particularly at the workplace, can lead to burnout. This is especially true for workaholics who stay late to finish tasks they couldn’t complete during the day, or who take on tasks from colleagues because they couldn’t say no, as mentioned earlier. This is a surefire recipe for ending up in a state of chronic fatigue and stress. In this state, our body produces large amounts of cortisol, which wears us out, while our adrenaline remains high. We’re constantly in survival mode, thinking, “just a little longer, until the weekend…” On top of this, we probably rely heavily on caffeine to keep ourselves alert and awake.
The pandemic period, when we were locked at home, coincided with a particularly demanding work project, and it completely drained me. Combined with the confinement of being in four walls, I eventually reached a state of chronic stress and exhaustion.
A Dramatic Life Event
The loss of a close loved one, losing a job, home, family issues, or divorce—such events can trigger chronic stress and lead to panic attacks.
I had forgotten about panic attacks for more than two years. I had removed the main trigger (which I’ll discuss further down), and the attacks had gradually faded away. Then, in less than half a year, I unexpectedly lost two of the most beloved and close people in my life—my father and my grandmother. At that moment, a person doesn’t even have time to fully comprehend what’s happening, but the truth is that one of the first things I thought was, “Oh my God, now the panic attacks will come back…” I was terrified at the thought of returning to that hell, convinced that all the sorrow and pain piling up would inevitably lead me back to depression, panic attacks, and anxiety.
But surprisingly, it didn’t happen. To my own astonishment, I had become a much stronger person, and the panic attacks never returned, even during this difficult period of my life. It felt as if my body and mind had toughened, and nothing could bring me down anymore.
Anxiety and Overthinking Things Beyond Our Control
If we constantly worry about the future, make plans, and overthink things—especially focusing on what could go wrong rather than on what might go right—we can easily stress ourselves without cause. Worrying more than necessary often leads to negative thoughts. It’s no coincidence that it’s said one should live in the present, without dwelling on the past or worrying about what the future holds. Most importantly, we shouldn’t stress about things outside of our control—because we can’t control or predict future events, we can’t change the past, but we can do our best today to be happy, calm, and successful.
Managing Panic Attacks: Techniques for Coping with an Episode
Breathing
During a panic attack, we usually breathe rapidly and shallowly. Our heart rate accelerates, and we experience intense fear, which the body interprets as a signal for fight or flight, preparing us for danger. One solution is to focus as much as possible on your breathing. Try to regulate it by taking deep, slow breaths and exhaling at even intervals. If you focus on the rhythm of your breath, it will not only distract you from anxious thoughts but also help normalize blood flow, calm your heart rate, and slow down your pulse.
Ask Someone Close to Hug You
Physical contact with someone close to you can have a calming, almost magical effect. You don’t even need to talk or be comforted verbally—just the touch and presence of another person, or even a pet, can ease tension and anxiety. On a physical level, touch sends signals to your brain that you are safe, that someone is with you, and that you are protected from the danger you perceive at that moment.
Focus Your Attention on One Thing
Panic disorder makes a person fixate on an irrational fear, causing them to “disconnect” from the present reality and fall into a state of extreme anxiety and worry, usually about something unrealistic. In such a moment, it can be helpful to concentrate on one specific thing—perhaps a simple object nearby. For example, focus on your coffee cup. Look at it carefully, study its shape, colour, and any details about it, paying close attention. This intentional focus on something unrelated can help reduce the intensity of the panic attack because it distracts you and leads to a faster calming process.
Call a Close Friend and Talk to Distract Yourself
Sometimes, what can help during a panic attack is simply talking to a close friend or family member. This doesn’t necessarily mean discussing the panic attack itself. A simple, ordinary conversation can help redirect your focus away from the anxiety you’re feeling in that moment.
Exercise
Fitness, yoga, walking, running, cycling, dancing—any form of movement that you enjoy can help calm a panic attack. Keep in mind, though, that if you’re engaging in a group sport or activity, you might experience additional anxiety at the thought of being surrounded by people, and someone noticing your anxiety might intensify the fear. This can even discourage you from doing what you normally enjoy, because you’re unsure when the next panic attack will strike.
Personally, I attended the gym at this time, which is a relatively solitary activity. I was worried that someone might notice my anxiety, but the focus on the exercises and the thought of performing them kept me distracted from the intrusive anxious thoughts in my mind.
Try to Sleep
You might not feel like resting or sleeping during a panic attack, but if you feel exhausted and drained after the episode (which is quite typical due to the sudden depletion of adrenaline and the stress response), try lying down and taking a nap to calm your body and mind from the stress. If possible, try to achieve muscle relaxation and calm your nervous system.
Confront the Attack Head-On
This technique might be difficult at first, but it can be very effective, so it’s worth trying. It involves not avoiding or denying the panic attack as it approaches but instead confronting it directly.
What does this mean? Instead of fearing that you’re out somewhere or at work and will have a panic attack in front of others, try telling yourself mentally, “Oh, I’m ready for you, you’re not scaring me, and I will handle it.” It might sound nearly impossible, but with time, you’ll discover what works for you and develop your own strategies and tactics for dealing with the situation.
When my closest friend, who had struggled with panic attacks years before I experienced them, told me that this method had helped him, I thought it sounded very brave and impractical. I couldn’t imagine having the strength and courage to “mock” the approaching problem, to even provoke it with words like, “Come on, I can handle you, you’re not scaring me!” The truth is, it was difficult for me to do at first, but there came a moment when I somehow grew stronger and realized that it was better to become “friends” with the illness, to look it straight in the eye, and to claim power over it. Over time, it stops seeming so terrifying and insurmountable.
Effective Methods for Coping with Panic Attacks
Seek Help and Advice from a Specialist or Someone Who Has Experienced Panic Attacks
It’s not shameful—on the contrary, it’s advisable—to seek help from a professional with whom you can discuss your panic attacks and anxiety. Yes, the big step is admitting and acknowledging that you have a problem, but it’s equally important not just to recognize it but to work on addressing it.
An experienced psychologist can provide you with many tools and strategies to help you understand the root of your problem, identify what triggers the panic attacks, and how to deal with the specific factors causing the condition.
Emotional support and shared experiences from someone who has gone through this can also be invaluable. Advice from someone who has experienced and overcome similar challenges can be precious, because when we’re deep in our own problems, we often become narrow-minded, unable or unwilling to view things objectively and understand the situation and what has brought us to this point.
Spend More Time Outdoors and Change Your Environment
Use your free time for walks and find a place that energizes you and breaks you out of your daily routine. Essentially, find a spot that you enjoy going to in order to recharge your batteries. Personally, I used every free weekend for walks outside the city. This helped distract me and removed me from the usual environment I associated with panic attacks. I felt that I had panic attacks at home, where I was confined during the pandemic, so going outside into the sunlight, fresh air, and open space made me feel significantly better.
Identify What Triggers Your Panic Attack to Overcome It
When you are calm, and the panic attack has passed (whether alone or with the help of a loved one or therapist), try to identify and clearly define what triggers your panic attacks. If you can name the trigger, it will be much easier to fight it. Knowing what causes it allows you to decide whether you can avoid it or whether you need to learn how to live with it but not allow it to affect you in the same way again.
For me, at that time, it was work. My job was extremely demanding and intense (in a large corporate environment), and eventually, the stress and intensity of the work led to burnout, particularly during the Covid-19 pandemic.
What I did, and don’t regret, was act in a way that felt right at the time: I quit my job and took a long, several-month break. During this time, I had the opportunity to think carefully about what I truly wanted—not just from my career and professional development but also how to avoid repeating this situation in any future job.
This isn’t to say that quitting your job is the right solution for you if you feel stressed at work and it’s leading to panic attacks. You could choose to confront the issue directly rather than running away from it. But for me, that worked.
Conclusion…
Panic attacks are still a topic that is rarely discussed in our society. Few people have the courage to stand up and admit that they have suffered, or are currently suffering, from them. The truth is, we shouldn’t wait for everything to simply pass, because sometimes, panic attacks might not go away on their own (and if they do, that’s wonderful). But in most cases, the causes behind strong anxiety, panic attacks, or panic disorder tend to run deeper, stemming from factors such as personal character, mental health, lifestyle, work, perception of the world, dramatic life events beyond our control, genetics, and so on.
It’s important to take a deep look inside ourselves and do everything we can, not only with the help of loved ones or therapists but most importantly, with our own willingness to help ourselves overcome these anxious episodes. There are many strategies for coping, but don’t be afraid to seek medical help and support and to apply tactics that will ease the symptoms of panic attacks. Remember, you’re not alone in this, and by sharing your experience, not only will it lighten your burden, but it will also encourage you to find appropriate ways to manage, cope with, and treat the issue.
The best part is that once you overcome this condition and learn that you are stronger than it, and that it doesn’t control you, panic attacks will gradually fade away. They will occur less frequently, and their intensity will significantly decrease. Yes, no one can guarantee that they will disappear forever, and that you won’t experience them again, but certainly, they will not be as powerful or impactful as they once were, and you will be much more aware and skilled at overcoming them quickly and effectively.
