Experiencing a panic attack? Understand the symptoms like chest pain and dizziness, plus potential causes and practical coping strategies for managing these intense episodes.
Do you sometimes get hit with a wave of intense fear out of nowhere? Your heart races, you can’t breathe, and you feel like you’re losing control? It might be a panic attack. What causes these things and how can you get a handle on them?
Let’s jump right into exploring what it’s all about, and we’ll take a closer look at each aspect together.
- Symptoms of Panic Attack
- Causes of Panic Panic Attack
- How Long Does a Panic Attack Last?
- How to Cope During a Panic Attack?
Symptoms of Panic Attack
During a panic attack, your body goes into “fight or flight” mode like it’s facing a real threat. This triggers a bunch of physical and emotional symptoms, like:
1. Chest Pain and Discomfort
All that adrenaline coursing through you during a panic attack can make your heart pound. That surge of adrenaline can lead to a racing heart.
Because of that heart racing you can feel tightness and pain in your chest, and sometimes it just feels really uncomfortable trying to breathe, yeah it’s scary.
2. Throat Tightness and Difficulty Breathing
You might feel like your throat is closing up making it hard to swallow. Some people even feel like they’re choking, which just adds to the panic, right? All this can make you feel short of breath too which can, um, increase the anxiety.
3. Feeling of Unreality or Detachment
It’s like a super strong version of feeling spaced out. Sometimes you might feel like things around you aren’t real, or that you’re not really in your body. I remember once feeling like I was watching myself from above it was so freaky.
Basically it’s your brain trying to process too much at once, and it can feel incredibly disorienting. It can feel like it’s not really happening.
4. Dizziness
Dizziness is a common symptom during a panic attack. You might feel like the room is spinning, or that you’re about to fall over, or even faint altogether.
5. Sweaty Hands
During a panic attack, you might notice your palms getting all sweaty. I know it sounds weird, but, yeah it’s a pretty normal reaction.
You might feel hot or cold, it can vary from person to person.
6. Tingling and Numbness
Because your blood is rushing around so fast, like your heart is going crazy, you might feel tingling or numbness in your hands and feet.
7. Headache
Headaches are super common during a panic attack, and they can really make you feel awful.
8. Other Panic Attack Symptoms
Here are some other things that could happen during a panic attack:
- Heart palpitations.
- Shivers and chills.
- Shortness of breath.
- Stomach aches, nausea or digestive issues.
- Fatigue.
- Feeling like you’re losing control.
- Fear of dying.
Causes of Panic Panic Attack
Lots of things can trigger a panic attack, including:
- Genetics.
- Stress and really intense personal problems.
- Problems with your adrenal glands.
- Low blood sugar.
- Too much caffeine.
- Withdrawal from drinking or stopping certain foods, drinks or sugary stuff.
- Dealing with some mental health issues, such as general anxiety, post-traumatic stress, or even grief.
What About Lifestyle Factors?
While the original article touches on causes like genetics and stress, it’s worth noting the significant role lifestyle can play. Things like inconsistent sleep patterns, poor diet lacking essential nutrients, and a sedentary lifestyle can all contribute to increased anxiety and susceptibility to panic attacks. Simple changes like incorporating regular exercise, adopting a balanced diet rich in fruits, vegetables, and whole grains, and establishing a consistent sleep schedule can have a profound impact on mental well-being and resilience to stress. Ensuring you are well-hydrated also helps as dehydration can mimic or worsen anxiety symptoms.
How Long Does a Panic Attack Last?
Like we said, a panic attack hits you out of nowhere. And, yeah, symptoms usually peak within about ten minutes.
After those first ten minutes, the symptoms usually start to fade, and most panic attacks are over within 20 or 30 minutes.
How to Cope During a Panic Attack?
If you’re having a panic attack, here are some things that can help:
- Remind yourself that you’re not dying, and that the attack will pass.
- Remind yourself that you’re safe with loved ones.
- Try to get at least 7 hours of sleep every night.
- Do some light exercise every day.
- Avoid smoking and excessive caffeine.
- Try yoga or meditation.
Key takeaways
- Panic attacks are intense episodes of fear accompanied by physical symptoms.
- They peak within minutes and usually subside within half an hour.
- Coping strategies include reminding yourself it will pass and practicing relaxation techniques.
FAQ, Myth & Facts
Is a panic attack the same as a heart attack?
No, while the chest pain and racing heart can feel similar, a panic attack is a mental health episode, while a heart attack involves blocked blood flow to the heart. If you’re unsure, always seek medical attention.
Can panic attacks kill you?
No, panic attacks themselves aren’t life-threatening. However, they can be incredibly distressing and impact your quality of life, so seeking treatment is important.
Are panic attacks a sign of weakness?
Absolutely not! Panic attacks are a sign of an underlying issue, often related to stress or anxiety, and seeking help is a sign of strength.
I used to think I was just going crazy. The dizziness, the sweating, the feeling like I couldn’t breathe… it was terrifying. Learning it was panic attacks and finding ways to manage them has changed everything.
For years, I avoided situations that triggered my anxiety, which made things worse. Therapy helped me understand my triggers and develop coping mechanisms. It’s not a quick fix, but it’s worth it.
I always brushed off my anxiety as just being stressed. It wasn’t until I had a full-blown panic attack that I realized I needed help. Now, I prioritize self-care and practice mindfulness, and it makes a world of difference.
Panic attacks can feel overwhelming, but remember you’re not alone, and there are ways to cope and reclaim control. Knowing what’s happening and understanding the symptoms, causes, and coping mechanisms is the first step. From my experience, just knowing what’s going on made a huge difference, right?
