Panic Attack and Panic Disorder: Everything You Need to Know

• Have you ever felt like your heart is pounding in your chest, you can’t breathe, and you’re going to die?
• Well, that’s what a panic attack feels like. And that’s not even half of it. If you’ve ever had a panic attack, you know how scary it can be.
• For a few moments, you lose all control and all rational thought flies out the window. Even though your brain knows you’re not in danger, you just can’t stop panicking.
• But what can you do when you have a panic attack? What causes a panic attack and is there a cure?
• Don’t worry, you’ll find all the answers you need in this in-depth guide. This will help you take control of the situation and calm yourself down when you experience a panic attack the next time.
• But first, let’s understand in depth what a panic attack is and how it feels.

What is a Panic Attack?

• In scientific terms, a panic attack is an instance of severe, intense anxiety that typically lasts a few minutes.
• You probably know it as an unexplained feeling of intense fear that causes physical symptoms, such as a racing heart and rapid breathing.
• There may not be any external stimuli or a cause for this sudden feeling of fear. In fact, in most cases, the triggers are hardly physical threats, but emotional stressors.
• And though these feelings last just a few minutes, they may have a lasting emotional impact. Of course, if you’ve ever had a panic attack, you know that the fear and anxiety don’t really go away even after it’s over.
• Does this mean that this is a lifelong condition that you have to live with?
• Not necessarily. You may have a few panic attacks in your lifetime, but not necessarily a panic disorder, which is a lifelong condition.
• Even if you do have a panic disorder, it can be managed with proper care and treatment. So, don’t worry.
• Whether you have one-off panic attacks or a Panic Disorder, you can get all the support you need. Our anxiety checklist, for example, provides you with amazing tools to calm your mind and manage your anxiety to reduce the likelihood of panic attacks.

Panic Attack vs Panic Disorder

• People who suffer from frequent panic attacks may develop a condition called Panic Disorder.
• The key difference is that a panic attack could be a one-time occurrence while a Panic Disorder is a recurring, long-term medical condition.
• So, if you’re freaking out after having your first panic attack, don’t worry. It was likely a one-off occurrence. But if you have frequent attacks, then you need to consult a doctor.
• But first, let’s discuss how you can identify if what you’ve experienced was indeed a panic attack.

Symptoms of a Panic Attack: How to Identify One

• When you're having a panic attack, you may not even know what it is. To some people, it feels like having a heart attack.
• If you don't know the difference, you may end up panicking even more, which will worsen the symptoms.
• That's why it's important to understand and learn to identify the symptoms of a panic attack.

• For instance, if your grandparents struggled with anxiety, it might increase the likelihood of you facing similar challenges. Alternatively, if you endured abuse during childhood, the stress you faced might have become ingrained within you. This lingering stress could contribute to the anxiety you face as an adult.
• Our personality traits also have a huge role to play. Consider perfectionists—they're always aiming for high standards. But this continuous pursuit can cultivate an unwavering fear of not measuring up.
• Understanding these triggers is a personal journey. It's about recognizing why you feel the way you do. This awareness allows you to be more empathetic toward yourself as you navigate through these challenges.

Why is this important?

• When you understand how the cycle works, you're in a better position to break it and get out of the loop. That's why you need to learn to identify not just the symptoms but the process of how your brain works.

• And if you need help breaking the cycle, our anxiety checklist provides all the tools and techniques you need. You can use it to learn calming and grounding techniques to break the cycle and get out of the loop before your anxiety turns into a panic attack.

What Causes a Panic Attack?

• There is no conclusive study that confirms exactly what causes a panic attack. However, there are several factors that are known to contribute to a person’s likelihood of having panic attacks.

• For instance, if your grandparents struggled with anxiety, it might increase the likelihood of you facing similar challenges. Alternatively, if you endured abuse during childhood, the stress you faced might have become ingrained within you. This lingering stress could contribute to the anxiety you face as an adult.
• Our personality traits also have a huge role to play. Consider perfectionists—they're always aiming for high standards. But this continuous pursuit can cultivate an unwavering fear of not measuring up.
• Understanding these triggers is a personal journey. It's about recognizing why you feel the way you do. This awareness allows you to be more empathetic toward yourself as you navigate through these challenges.

• If, as a child, you’ve grown up in a negative environment, you may develop conditions like depression or anxiety, which may lead to panic attacks.
• Depending on your specific trauma or experience, you may develop different triggers that cause panic attacks.
• For example, someone who was punished as a child by being locked in a room may develop an intense fear of being in tight spaces. Their panic attacks may be triggered in closed quarters or places where they feel claustrophobic.
• There can be any number of triggers for panic attacks, depending on your past trauma. Learn to identify your triggers to better understand and manage your panic disorder.

How is a Panic Disorder Diagnosed

• As explained earlier, not everyone who suffers from panic attacks has a panic disorder. To diagnose one, the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) has laid down specific rules.

• If all three criteria are met, then you may have a panic disorder and must seek immediate treatment.

When to Consider Professional Advice

• Ideally, you should seek immediate help after you’ve had a panic attack because you can’t be sure if you had a panic attack or some other health problem.
• This is especially important if you have physical symptoms, such as chest pain, difficulty breathing, etc. These symptoms could be due to other health conditions and getting an early diagnosis can help you take better control of the situation.
• If you are sure that you suffer from panic attacks and are actively taking self-help measures or are even on a treatment, you should visit your healthcare provider if intense physical symptoms occur.

• If you’re hesitant to go to a doctor because you want to manage the situation through self-help, not medication, it’s understandable. We’re all for it. In fact, we’ve created an extensive guide to help you take care of your health with self-care tips for managing anxiety and panic attacks.
• But you have to understand that your healthcare provider is in a better position to guide you on which techniques will work best for you.
• So, seeking advice early will help you avoid things from getting worse and give you all the necessary information you need to manage your situation.