16-Wed-Apr-2025
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Author :
Dr. Qurat ul Ain
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BUMS
What is a Panic Attack?
A panic attack is a sudden and intense feeling of fear or distress that happens unexpectedly, even when there is no real danger. It occurs when the body's “fight-or-flight” response is triggered without an actual threat, making a person feel overwhelmed and out of control.
Panic Attack Symptoms
Panic attacks come on suddenly and can be overwhelming, affecting both the body and mind. The symptoms often peak within 10–20 minutes before gradually subsiding, but during this time, they can feel severe and frightening.
Common Physical Symptoms
Rapid heartbeat (palpitations)
Shortness of breath
Chest pain or tightness
Dizziness or lightheadedness
Sweating
Shaking or trembling
Nausea or stomach discomfort
Tingling or numbness
Spasms of hand associated with low calcium triggered by panic.
Common Psychological Symptoms
Intense fear or a sense of doom
Detachment from reality (derealisation)
Fear of losing control
Difficulty concentrating
While panic attacks are not usually dangerous, the symptoms can be so intense that they feel life-threatening. Most panic attacks peak within minutes and subside in about 20–30 minutes, though some lingering effects may last longer.
Biological Factors
Genetics
Brain Chemistry
Overactive Fight-or-Flight Response
High Stress Levels
Past Trauma
Underlying Anxiety Disorders
Environmental and Lifestyle Triggers
Caffeine and Stimulants
Substance Use or Withdrawal
Major Life Changes
Poor Sleep and Diet
How to Control a Panic Attack in the Moment
Focus on Your Breathing
- Try deep belly breathing—inhale slowly through the nose for four seconds, hold for four seconds, and exhale through the mouth for four seconds.
Use the 4-7-8 breathing technique—inhale for four seconds, hold for seven seconds, and exhale for eight seconds.
Avoid shallow, rapid breathing, as it can make symptoms worse.
- Try breathing in and out of an envelope to avoid excessive oxygen buildup.
- Try to accept the feelings instead of fighting them.
- Try Muscle Relaxation Techniques
- Change Your Environment
If possible, move to a quieter space to reduce overstimulation.
- Splash cold water on your face or hold an ice cube—this can help reset your nervous system.
- Step outside for fresh air if you feel confined.
- Try to distract the mind or Focus on a Repetitive Action or Object
- Count backward from 100 or recite a familiar poem or song lyrics.
- Keep a comforting object, like a small stone or fidget toy, to hold during an attack.
Panic Attack Treatment Options
Panic attacks can be managed and treated through a combination of self-care techniques, home remedies, and professional interventions. The right approach depends on the severity and frequency of the attacks.
Panic Attack Treatment at Home
For mild to moderate panic attacks, lifestyle changes and self-help strategies can be effective:
- Deep breathing exercises – Regular practice helps prevent hyperventilation during an attack.
- Progressive muscle relaxation (PMR) – Tensing and releasing muscles reduces tension and stress.
- Mindfulness meditation – Helps individuals stay present and reduce anxious thoughts.
- Aromatherapy – Essential oils like lavender and chamomile can have calming effects.
- Herbal remedies – Some people find relief using ashwagandha, valerian root, or chamomile tea, though professional advice is recommended before trying supplements.
- Cognitive Behavioural Therapy (CBT)
Panic Attack Treatment Through Medication
For frequent and severe panic attacks, medication may be prescribed by the treating Psychiatrist :
- Selective serotonin reuptake inhibitors (SSRIs) – Often used for long-term management of panic disorders.
- Benzodiazepines – Fast-acting medication for immediate relief but can be habit-forming, so used for a short span/ crisis intervention.
- Beta-blockers – Help control physical symptoms like a racing heart.
With the right combination of home remedies, therapy, and medical treatment, panic attacks can be effectively managed.
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