Panic Attacks: What Happens, Why, and How to Cope

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3 мин чтения

Панические атаки


Страхи и фобии


Горе и потеря

Mental health continues to be an area of growing concern, and among its various facets, panic attacks often go misunderstood or overlooked. Whether you've experienced one or are looking to better understand this phenomenon for the sake of someone else, this article aims to peel back the layers of what a panic attack is, its root causes, and how to manage it.

What is a Panic Attack?

A panic attack is a sudden occurrence of intense fear or discomfort that peaks within minutes. Symptoms can range from heart palpitations and sweating to trembling, shortness of breath, and a debilitating sense of dread.

Imagine, you're sitting at your desk engrossed in your work. Unexpectedly, your heart starts racing, you experience a chilling sense of doom, and breathing feels like a Herculean task. This is a classic onset of a panic attack.

The Roots of Panic Attacks

Panic attacks often have multifaceted origins, including but not limited to:

  • Genetic Predisposition: A family history of anxiety disorders can increase the likelihood of experiencing panic attacks.
  • Environmental Factors: High-stress situations or traumatic experiences can act as triggers.
  • Neurochemical Imbalance: An imbalance in neurotransmitters like serotonin can contribute to panic disorders.
  • Behavioural Factors: Phobias, heightened sensitivity to bodily sensations, or a history of abuse can all be contributing factors.

The Physiology Behind Panic Attacks

During an episode, your body's "fight or flight" mechanism kicks in, flooding your system with adrenaline. This hormone is responsible for symptoms like a racing heart and shortness of breath, which then contribute to the spiral of panic, amplifying the experience.

Think of your body as a finely-tuned machine that generally operates at a steady, even pace. During a panic attack, it's as though all systems are in a heightened state of alarm, putting the body into overdrive and causing a cascade of intense symptoms.

How to deal with panic attacks

Immediate Strategies:

1. Find a Safe Space to breathe without many distractions.

2. Adopt a deep-breathing technique 4-7-8:

  • Inhale through the nose for 4 seconds
  • Hold the breath for 7 seconds
  • Exhale through the mouth for 8 seconds

3. Use the 5-4-3-2-1 method to ground yourself in the present moment by identifying:

  • 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 exercise can help divert your attention away from the panic attack and make you aware of your immediate environment.

4. Close Your Eyes to focus on your breathing

5. Loosen Tight Clothing

6. Keep Your Mind Active. Try counting backwards from 100 by 3s, or reciting the alphabet backwards. Engaging your mind can distract you from the sensations of a panic attack.

7. Reach Out: If you're comfortable, let someone nearby know what's happening. They can offer support, help you focus, or even guide you through a grounding or breathing exercise.

Long-term Approaches:

1. Professional Help: Consultation with a therapist can provide personalized strategies for managing panic attacks.

2. Medication: There are medications designed to manage panic disorders, but these should only be considered under the guidance of a healthcare professional.

The Community Aspect

Understanding panic attacks is vital not just for the individual but also for the community at large. Knowing the signs and being aware of coping strategies can offer valuable support and can be instrumental in aiding someone through an episode.

Additional Resource

To bridge the gap between immediate coping and long-term wellness, Meetelp offers a comprehensive solution. As a mental health app, it matches users with therapists based on their personalities and professional experience. Its feature set, including a mood journal and daily questions for self-reflection, complements traditional therapy and offers ongoing support for managing conditions like panic attacks.

By recognizing the complexities of phenomena like panic attacks, and by availing ourselves of integrated tools like Meetelp, we take meaningful steps toward creating a society that is not just aware but also well-equipped to manage the multifaceted challenges of mental health.