It starts suddenly: Your heart races; your breath comes fast; your body buzzes with fear. You experience dizziness, nausea and maybe even chest pain. Your mind jumps to the worst-case scenario: Am I dying? For many people, this is what a panic attack feels like.
“Anyone can experience a panic attack,” says Kathy Tithof, a mental health clinician with ThedaCare Behavioral Health. “While they can feel overwhelming, they aren’t dangerous.”
As we mark May’s Mental Health Awareness Month, we’re sharing the signs and symptoms of panic attacks and providing guidance on when to seek help.
Panic Attacks, Defined
A panic attack is an intense surge of fear that triggers the body to produce energy (a release of hormones). This leads to a flight-or-flight response within the body, says Natalie Hartfiel, a mental health clinician with ThedaCare Behavioral Health.
As a result of the production of energy, you might experience the following symptoms:
- Sense of impending doom or danger
- Fear of loss of control or death
- Rapid, pounding heart rate
- Sweating
- Trembling or shaking
- Shortness of breath or tightness in your throat
- Chills
- Hot flashes
- Nausea
- Abdominal cramping
- Chest pain
- Headache
- Dizziness, lightheadedness or faintness
- Numbness or tingling sensation
- Feeling of unreality or detachment
A panic attack can stem from an immediate or ongoing external factor. However, it also can happen for no apparent reason, Hartfiel says.
Panic attacks are common, with approximately 11% of people experiencing one each year. An estimated 2% to 3% of Americans live with panic disorder. This is defined as frequent and unexpected panic attacks. The condition is twice as common in women as in men, according to the Anxiety and Depression Association of America.
Panic Attack or Heart Attack?
If a panic attack sounds like a lot like a heart attack, that’s true. It’s difficult to tell one from the other, so it’s important to seek emergency care if you suspect a heart attack.
“If you’re having these symptoms, don’t ignore them,” Tithof says. “When in doubt — particularly if it’s the first time you experience symptoms — seek emergency evaluation and care.”
All that said, a few clues may help differentiate between panic attacks and heart attacks.
While heart attacks can come on suddenly, they often start gradually. Pain or discomfort often comes and goes over several minutes and grows more intense with each onset. Panic attacks usually happen suddenly and peak in intensity within about five or 10 minutes.
“Panic attacks tend to resolve within about a half an hour,” Tithof says. “Afterward, you might feel shaky or tired for a period of time.”
People experiencing heart attacks also may have other types of pain. This can include arm, back, stomach or jaw pain. Heart attacks also may come with cold sweats, which isn’t typical for panic attacks.
On the other hand, if you’re experiencing intense fear along with your symptoms, it can be telling a sign of a panic attack, Hartfiel says.
Easy Intervention
While it might feel difficult to come down from a panic attack, you can take several steps to calm your nervous system. In particular, dialectical behavior therapy “TIPP” skills can quickly and effectively manage a panic attack, Tithof and Hartfiel say.
TIPP stands for:
- Temperature. Exposure to colder temperatures can help promote relaxation by activating the parasympathetic nervous system. Try applying cold compresses, holding a bag of ice or splashing cold water on your face or skin.
- Intense exercise. Physical activity increases feel-good hormones and lowers stress hormones.
- Paced breathing. In this technique, you can regulate your breathing by inhaling for a count of two to four seconds, then releasing your breath for four to six seconds. “Regulating your breathing will help increase oxygen flow, which helps lower your heart rate and blood pressure,” Hartfiel says.
- Progressive muscle relaxation. This involves moving through sections of the body, tensing the muscles in that area and then relaxing. It allows you to recognize when and where your body is holding tension. “This can help your body release stress and trigger its relaxation response,” Tithof says.
When to Seek Help
If you experience panic attacks frequently or they impact your quality of life, talk to your doctor or visit ThedaCare Behavioral Health Walk-in Care-Neenah for an assessment and treatment options.
“Those options can include mental health counseling, medication or a combination of the two,” Hartfiel says. “We’re here to help.”
