What is Panic?

Panic is an intense, sudden onset of fear or anxiety that can overwhelm a person and make them feel like they are losing control. It often comes with physical symptoms and a sense of impending doom or danger, even when there is no immediate threat. Panic can be a normal reaction to certain stressful situations, but in some cases, it can escalate into panic attacks or panic disorders if it becomes frequent or disproportionate to the situation.

Why Does Panic Happen?

Panic is a response triggered by the body’s fight-or-flight system. This system, controlled by the brain (particularly the amygdala), is designed to protect you by preparing you to either confront or escape danger. When the brain perceives a threat, even if it's misinterpreted, it floods the body with adrenaline, leading to panic symptoms. Common triggers of panic include:

• Acute stress or fear: A sudden stressful event, like a confrontation, accident, or hearing bad news.

• Phobias: Encountering a phobia trigger (e.g., heights, flying, or public speaking) can lead to panic.

• Anxiety disorders: Panic can be a symptom of anxiety disorders or panic disorders, where panic attacks happen frequently and unexpectedly.

• Medical conditions: Certain health issues, like heart problems, thyroid disorders, or even substance withdrawal, can trigger panic.

• Trauma or PTSD: People who have experienced traumatic events may experience panic in situations that remind them of the trauma.

How Panic Affects You:

Panic can manifest with both physical and emotional symptoms, including:

• Physical symptoms:

  • Racing heart or palpitations

  • Shortness of breath or hyperventilation

  • Chest pain or tightness

  • Sweating or chills

  • Dizziness or lightheadedness

  • Nausea or stomach discomfort

  • Shaking or trembling

  • Numbness or tingling in the hands or feet

• Emotional symptoms:

  • Intense fear or terror

  • A sense of losing control or "going crazy"

  • Feeling detached from reality or yourself (derealization or depersonalization)

  • A fear of dying or impending doom

Panic attacks often peak within 10 minutes, but the emotional and physical aftermath can leave you feeling drained and anxious for hours.

How to Improve and Get Help

1. Recognize the Signs

• Acknowledge that you are experiencing panic. Remind yourself that panic attacks, although frightening, are not life-threatening and will pass.

• Recognizing early signs of panic (like shallow breathing or a racing heart) can help you take control before it escalates.

2. Breathing Techniques

• Panic often leads to shallow, rapid breathing, which can increase anxiety. Focus on deep, controlled breathing to calm your body:

  • 4-7-8 Breathing: Inhale through your nose for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds.

  • Try to breathe from your diaphragm rather than your chest to slow your heart rate and reduce hyperventilation.

3. Grounding Techniques

• Grounding can help bring you back to the present moment when panic feels overwhelming. These techniques focus on using your senses:

  • 5-4-3-2-1 Method: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This exercise helps distract your mind from panic and focus on the physical world.

  • Feel the ground beneath you, touch a textured object, or focus on something visually soothing to reduce feelings of detachment.

4. Muscle Relaxation

• Progressive muscle relaxation (PMR) involves tensing and then relaxing each muscle group in your body. This can help release physical tension caused by panic.

• Start with your feet, tense the muscles for a few seconds, then relax them. Work your way up through your legs, torso, arms, and face.

5. Positive Self-Talk

• When in the middle of a panic attack, remind yourself that the feeling is temporary and will pass.

• Replace negative, catastrophic thoughts with calming affirmations such as:

  • "I am safe."

  • "This is just my body's response to stress."

  • "This will be over soon."

• Try to avoid letting your thoughts spiral into worst-case scenarios.

6. Get Moving

• Light physical movement, such as walking or stretching, can help release built-up energy and reduce the intensity of panic. Physical activity can also shift your focus away from panic and back to your body in a productive way.

7. Avoid Stimulants

• If you are prone to panic or anxiety, limit your intake of caffeine, nicotine, and other stimulants, as they can heighten feelings of panic by increasing heart rate and restlessness.

8. Journal Your Panic

• After a panic attack, writing about your experience can help you identify patterns and triggers over time. You can track what thoughts, situations, or physical sensations preceded the panic.

• Understanding what sets off your panic can help you avoid certain triggers or prepare for them better in the future.

9. Seek Professional Help

• If panic becomes frequent or uncontrollable, consider seeking help from a mental health professional. Panic disorder or chronic anxiety can be effectively treated through therapy or medication.

• Cognitive Behavioral Therapy (CBT) is particularly effective for managing panic by helping you reframe anxious thoughts and develop coping strategies.

• Medications such as anti-anxiety medications or selective serotonin reuptake inhibitors (SSRIs) can be prescribed to help manage panic symptoms.

10. Build a Support System

• Let trusted friends or family members know about your struggles with panic. Sometimes, having someone to talk to during or after an episode can help you feel less isolated.

• Support groups can also provide valuable insight and encouragement from others who understand what you're going through.

When to Seek Help

• If panic attacks are frequent, lasting longer than 10-15 minutes, or interfering with your daily life, it may be time to seek help from a therapist or psychiatrist.

• Panic disorder, which involves recurring and unexpected panic attacks, can be treated with therapy and, in some cases, medication.

Panic can feel overwhelming and frightening, but with self-care strategies, professional support, and an understanding of your triggers, it is possible to regain control and reduce the intensity and frequency of panic episodes.