A panic attack is a sudden surge of intense fear resulting in distressing physical anxiety symptoms, often where there is no apparent danger or threat. Panic attacks can occur anywhere (in a shopping mall, in a car, at a party), at anytime (whilst tucked up in bed, waiting at the bus-stop, cooking dinner), and can be so strong people can feel like they are losing control or even dying.
Anyone who’s ever had a panic attack will tell you it’s one of the most distressing and uncomfortable states we can experience as humans. And what makes it even more distressing and confusing is that they often they creep up out-of-the blue. Most of the time, they will peak and subside within about ten minutes, but people can be left feeling rattled and uncomfortable for sometime afterwards.
SIGNS OF PANIC ATTACKS
Panic attacks typically include a few or many of these symptoms:
◦ Sense of impending doom or danger
◦ Fear of loss of control or death
◦ Rapid heart rate
◦ Sweating
◦ Trembling
◦ Shortness of breath
◦ Chills
◦ Hot flashes
◦ Abdominal cramping
◦ Chest pain
◦ Dizziness
◦ Faintness
◦ Trouble swallowing
Some people might have just one or two panic attacks in their life, and in fact, this is relatively common. Recent figures from Beyond Blue estimate that up to 40% of the population will experience at least one panic attack at some stage in their life (www.beyondblue.org.au).
Approximately 5% of Australians, however, can experience re-current panic attacks along with an intense fear that they’ll have another one, resulting in them avoiding situations where they may occur again (Panic Disorder). They may even feel unable to leave their home (Agoraphobia), because no place feels safe.
CAUSES
Like many things, there is no one cause of panic attacks and Panic Disorder (recurrent panic attacks). Instead, there are a number of factors that are thought to contribute and make us vulnerable:
FAMILY HISTORY
People who experience panic attacks and Panic Disorder tend to have a family history of anxiety of depression. Some research suggests there is a genetic component.
NEGATIVE LIFE EVENTS
Extremely distressing or traumatic life events have been linked to panic attacks, such as the loss of a loved one, childhood trauma or abuse, a job loss, or any situation resulting in a person experiencing prolonged and unrelenting stress.
BIOLOGICAL FACTORS
People experiencing certain medical conditions may be more vulnerable to panic attacks. Some of these include cardiac arrhythmias, hyperthyroidism, heart disease, and irritable bowel syndrome.
PERSONALITY STYLE
Studies show that certain temperaments and personality styles are more likely to predispose a person to panic. For example, those with anxious and shy temperaments, a tendency to worry excessively, or people who tend to engage in ‘catastrophic thinking’ (overestimating danger) may be more vulnerable to experiencing panic attacks.
TREATMENT
Despite how distressing they can feel, the medical reality is that panic attacks are relatively harmless and should pass rather quickly if you don’t “fear” the panic attack itself. So in line with this, psychological treatments for panic attacks involve teaching a range of strategies for ‘riding out’ feelings of panic so they subside quickly, and eliminating fear of further panic attacks.
Clinical Psychologists are experts in treating panic and use a range of effective evidence-based treatments to free people from distressing panic attacks. CBT, ACT, mindfulness-based techniques are all examples of treatment methods that have been found to be effective.
Treatment is likely to include several of these components:
◦ Education about the ‘fight or flight’ response – so you know what’s happening and why you don’t have to be afraid of it
◦ Acceptance of uncomfortable physical feelings
◦ Working with catastrophic thoughts like ‘I’m going to die’ or ‘I can’t handle this’.
◦ ‘Panic Surfing’
◦ Relaxation and breathing techniques
◦ Meditation
◦ Reducing overall levels of stress