Panic Attack

Understanding Panic Attacks

A panic attack is a sudden, intense episode of fear or discomfort that may occur without warning. It typically peaks within 10 minutes and can leave a person feeling emotionally and physically drained. While panic attacks are not life-threatening, they can feel overwhelming and are often mistaken for heart attacks or other serious health issues.

Panic attacks can happen to anyone, but frequent episodes may indicate a condition called panic disorder. Understanding what a panic attack is—and how to respond when it happens—is the first step to regaining control.

What Does a Panic Attack Feel Like?

During a panic attack, a person may experience:

• Rapid heartbeat or palpitations
• Tightness in the chest or shortness of breath
• Sweating or chills
• Dizziness or lightheadedness
• Nausea or stomach discomfort
• Trembling or shaking
• Numbness or tingling in the hands, arms, or face
• Fear of losing control, going crazy, or dying
• A feeling of being detached from reality

These symptoms can be very frightening, but they are not harmful in themselves.

What Causes Panic Attacks?

Panic attacks can be triggered by:

• High stress levels or prolonged anxiety
• Major life changes or trauma
• Phobias or specific fears
• Medical conditions (e.g., thyroid issues, heart rhythm disturbances)
• Genetics or family history
• Excessive caffeine, alcohol, or drug use
• Past emotional trauma

In many cases, the cause may not be immediately clear. Even healthy individuals with no known mental health condition can experience a panic attack.

Proven Ways to Stop a Panic Attack

Here are some effective strategies to stop or reduce the intensity of a panic attack:

1. Practice Deep, Controlled Breathing

Hyperventilation is common during a panic attack. Try a 4-7-8 technique:

Inhale through your nose for 4 seconds, hold for 7 seconds, and exhale slowly through your mouth for 8 seconds.

2. Use the Grounding Method (5-4-3-2-1)

Ground yourself by focusing on your senses:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

This brings your awareness back to the present and helps reduce feelings of fear or disorientation.

3. Acknowledge What’s Happening

Remind yourself that you're having a panic attack—not something life-threatening. Saying, “This is anxiety. It will pass,” helps reduce fear and regain mental clarity.

4. Focus on a Calming Object

Hold something soothing—a smooth stone, textured fabric, or even a comforting scent—and concentrate on its feel or meaning to distract your mind.

5. Visualize a Peaceful Scene

Close your eyes and mentally imagine a place where you feel calm and safe. Picture every detail—sounds, textures, colors—to immerse your mind.

6. Step Away from the Triggering Environment

If the attack started due to a specific situation or place, calmly move to a quieter, more secure location to regain composure.

7. Repeat a Mantra

Repeating a calming phrase like “I am safe” or “This will pass” can help your brain refocus and release tension.

8. Splash Cold Water on Your Face

Cold sensations stimulate the vagus nerve and shift your nervous system from fight-or-flight mode to a calmer state.

9. Move Gently

A short walk or gentle stretching can help release built-up physical energy and regulate your breathing and heart rate.

10. Seek Professional Support

If panic attacks are frequent, therapy such as Cognitive Behavioral Therapy (CBT) or medication may be recommended. A trained professional can help you manage symptoms long-term.

Long-Term Management of Panic Attacks

While quick techniques are useful, consistent support and self-care are key for lasting relief. Consider:

• Therapy (CBT, trauma-focused, or talk therapy)
• Mindfulness and relaxation techniques
• Regular exercise and balanced nutrition
• Limiting caffeine and alcohol
• Adequate sleep
• Identifying and managing emotional triggers

At Mental Health Bhopal, we guide you through personalized plans to reduce panic attacks and improve your emotional resilience.

Book a Consultation Today

You don’t have to face panic attacks alone. If you or a loved one is experiencing recurring anxiety or fear, we're here to help with expert guidance and compassion.

Contact Dr. Mitali Soni Loya today:

Phone: +91 88174 75079

Email: drmitalisoniloya@gmail.com

Address: 10 Ramanand Nagar, Near Lalghati Square, Bhopal, M.P. – 462023

Website: www.mentalhealthbhopal.com

FAQs

Q1: How long do panic attacks last?

Most panic attacks peak within 10 minutes and resolve within 20–30 minutes, although feelings of fatigue or unease can linger longer.

Q2: Can panic attacks happen without any warning?

Yes. Some people experience panic attacks without a clear trigger, especially if they have panic disorder or high baseline anxiety.

Q3: Are panic attacks dangerous?

They are not physically dangerous, but the intense symptoms can feel alarming. However, chronic panic attacks should be evaluated and treated by a mental health professional.

Q4: Can I stop panic attacks without medication?

Yes. Many people learn to manage panic attacks through therapy, breathing techniques, and lifestyle changes. However, medication can help in severe or persistent cases.

Q5: What should I do if someone else is having a panic attack?

Stay calm, speak reassuringly, guide them to breathe slowly, and help ground them. Avoid saying things like "calm down"—instead, offer support and a quiet space.