Panic attacks, deactivate the alarm

What is a panic attack?

A panic attack is an abrupt episode of extreme fear that triggers intense reactions, even though there is no real danger. These episodes often occur unexpectedly and can last from a few seconds to several minutes. Although they are not life-threatening, they are terrifying. In some cases, the fear can be so overwhelming that the person may think they are having a heart attack or another health emergency.

What triggers a panic attack?

Anyone can experience one or two panic attacks in their lifetime, triggered by various causes, including:

• A tragic event
• Work-related stress
• Phobias or specific fears
• Public speaking or social situations
• Driving
• Withdrawal from drugs, alcohol, or mobile phones
• Traumatic memories
• Chronic illnesses
• Pre-existing anxiety or panic disorders

Differences between a panic attack and anxiety

Though related, they are not the same. A panic attack is a sudden and concentrated event with intense fear and noticeable physical symptoms.

Anxiety, on the other hand, is a more general and prolonged emotion, characterized by feelings of tension, worry, or apprehension. It can arise when anticipating a stressful event, due to fear of the unknown, or alongside other issues such as depression or loneliness. Anxiety is very common; in fact, in Spain alone, over 3 million cases of anxiety disorders are diagnosed each year.

Anxiety can trigger a panic attack, though it is not always the cause. For example, anxiety about an important social event can escalate and turn into a panic attack. However, many panic attacks occur without an obvious cause, seeming to come out of nowhere.

Symptoms of a panic attack

During a panic attack, it is common to experience one or more of the following symptoms:

• Rapid heartbeat
• Sensation of losing control
• Fear of having a heart attack or dying
• sweating and trembling
• Pressure in the throat
• Shortness of breath
• Dry mouth
• Chills or hot flashes
• Upset stomach
• Chest or throat pain
• Dizziness
• Numbness or tingling
• Feeling of detachment from reality
• Feeling exhausted afterwards

Why do people with trauma suffer from panic attacks?

A common cause of panic attacks in individuals with a history of trauma is post-traumatic stress symptoms. This is especially true for survivors of childhood trauma, as the trauma occurred during a crucial stage of brain development. Even after the traumatic event has ended, their limbic system (the part of the brain that regulates emotions) can remain in a state of hyper-alertness, constantly seeking danger signals. With the brain already in this heightened state of stress, survivors are more likely to experience panic attacks and find it harder to control them.

Does a panic attack mean I was "triggered"?

Sometimes, yes. When the brain is in a state of hyper-vigilance, it can react to something it perceives as a threat, even if it is just a reminder of a past danger. We call these reminders triggers, and they can be anything: a song, a smell, a face, or even an object.

Although they may seem insignificant, these triggers are connected enough to past trauma for the hyperactive brain to perceive them. The limbic system activates the alarms, believing that you are in danger. For example, seeing a curtain design that reminds you of a childhood room where you suffered can make your brain confuse the past with the present and generate a panic response.

Since the threat feels real, your body may react in various ways: a flashback, disorientation, physical pain, or dissociation (feeling disconnected from reality). And in many cases, you may experience a panic attack, feeling intense fear and the certainty that danger is imminent.

Are panic attacks fatal?

No, a panic attack itself is not fatal, no matter how terrifying it feels at the moment. However, it can affect your life and your overall health.

The fear that the next attack will happen can lead survivors to live in a state of constant anxiety. Since their brain is already in a heightened state of alert due to the trauma, this additional layer of fear can lead to increased toxic stress and exhaustion. Such a high level of anxiety seriously affects physical and emotional health.

This fear can also disrupt daily routines. Survivors may avoid certain places, events, or conversations that they consider difficult or that may trigger another attack. This can lead to significant isolation, which, although sometimes feels like protection, does not favor the healing process.

How to manage panic attacks

Panic attacks are very frightening, but there are ways to control them and, with time, eliminate them. If you experience them frequently, it is essential to seek the help of a mental health professional.

In addition to treatment, there are also strategies and tools that you can practice on your own or with my support to reduce their frequency. In doing so, it is crucial to remember that you are working with your body, not against it. It can be hard to believe this, especially when you feel frustrated or betrayed by the way your body reacts. However, your brain and body are doing everything they can to protect you.

As you practice these techniques, I encourage you to do so with acknowledgment of the pain you have endured, and with patience, kindness, and compassion towards your body and the way it has helped you survive.

Resources for managing panic attacks

Contact me and I will send you three recommendations from my method. Each of these tools can be effective in helping you manage the panic attacks you are experiencing.