Panic attacks are intense episodes of fear or anxiety that can be distressing. They often appear suddenly, peaking within minutes and causing various physical and emotional symptoms.
Due to the intense nature of panic attacks, some people may fear they could lead to death. However, while panic attacks can be frightening, they’re not life threatening.
Read on to learn more about the causes, treatment, and prevention of panic attacks.
What can cause a panic attack?
A panic attack is when you suddenly feel scared or uncomfortable, and it happens quickly. It usually lasts for 5-20 minutes.
While the exact cause of panic attacks is not fully understood, various factors can increase their risk of developing, including:
- Genetic predisposition: If you have a family history of panic disorder or other anxiety-related conditions, it may increase the likelihood of experiencing panic attacks.
- Stress and anxiety: High levels of stress and anxiety due to stressful life events, like losing a loved one, can overwhelm your coping mechanisms or strategies and trigger a panic attack.
- Phobias and fears: Specific situations or phobias, such as fear of flying, heights, or confined spaces, can trigger panic attacks.
- Certain medications: A 2017 study found that medications, such as certain antidepressants, increased the risk of panic attacks. However, some antidepressants can also be effective in helping with anxiety and lowering the risk of panic attacks. Consider speaking with a healthcare professional to determine which medication option may be right for you.
- Caffeine: Consumption of high amounts of caffeine — around 5 cups of coffee — can stimulate the body and increase the likelihood of panic attacks.
How can you prevent panic attacks?
While there’s no guaranteed way to prevent panic attacks, there are strategies and techniques that can help lower anxiety and minimize the likelihood of panic attacks. These include:
Cognitive behavioral therapy (CBT)
Through CBT, you can learn coping strategies, relaxation techniques, and ways to change how you think about things, which can help prevent panic attacks.
Deep breathing and relaxation techniques
Deep breathing exercises, such as diaphragmatic or belly breathing, can activate the body’s relaxation response and help reduce anxiety.
Regularly practicing relaxation techniques like progressive muscle relaxation, guided imagery, or mindfulness meditation can also help lower anxiety levels and prevent panic attacks.
Regular exercise
According to research from 2020, regular physical activity improves mental health and helps lower anxiety. Exercise helps release endorphins, which are natural mood boosters and stress relievers.
It also provides a channel for pent-up energy and promotes better sleep, contributing to overall anxiety reduction and helping prevent panic attacks.
Stress management
Stress is a common trigger for panic attacks, so learning how to manage stress can help prevent them.
Techniques like breathing exercises can be effective in lowering anxiety symptoms and preventing panic attacks in people with panic disorder.
Mindfulness and self-care
Mindfulness-based interventions, such as mindfulness-based stress reduction or mindfulness-based cognitive therapy, are effective in reducing anxiety that can prevent panic attacks.
Support groups
Joining a support group can provide a sense of community and support, as well as an opportunity to share your experiences and coping strategies.
Treatment options
Treatment options for anxiety and panic disorders include:
Psychotherapy
Psychotherapy involves working with a mental health professional to identify and address the underlying causes of anxiety and panic attacks.
CBT is a type of psychotherapy that’s particularly effective in treating anxiety and panic disorders.
Medications
Doctors can prescribe medications to help manage symptoms of anxiety and panic disorders. These include antidepressants and benzodiazepines.
Doctors often prescribe selective serotonin reuptake inhibitors such as fluoxetine (Prozac) for treating anxiety disorders. They may also prescribe benzodiazepines, such as alprazolam (Xanax), to manage acute symptoms of panic attacks. Generally, these medications are used short term due to the risk of dependence and other side effects, which is when your body needs a drug to function as usual.
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