Suddenly, I was overcome by a sense of dread…
almost immediately my heart started racing…
I broke into a cold sweat, and I became mortified of losing my mind…
The room felt tiny, and I was sinking into some darkness that I couldn’t control.
I got up suddenly and ran out of the room, gasping for air, uncertain if my legs would carry me all the way out. I collapsed on the floor and decided that this was the moment I would die…
A few moments later, after my husband brought some water and I regained my breath, it began to subside…
I was left shaken and I needed to go to the bathroom…
This is how I experienced panic attacks, somewhere between 2002-03. It was the most horrifying loss of control, and I thought I was going mad. Until I ‘accidentaly’ found a book, probably one of the first ones back then, that talked about ‘Panic Attacks’. I devoured the book and began to see a therapist shortly after. It took me about two years to completely stop having them, and in retrospect, they offered me the gift of therapy and opened the way for healing and personal growth.
Despite their severity, panic attacks are surprisingly common, affecting millions worldwide. As was my experience, understanding the nature of panic attacks, their symptoms, and the psychological factors that contribute to their occurrence is incredibly empowering and offer the first steps toward effective management and recovery.
The Prevalence of Panic Attacks
Research indicates that panic attacks are more common than many might think. According to the National Institute of Mental Health (NIMH), approximately 2-3% of the adult population in the United States experiences panic disorder in a given year, with a lifetime prevalence of around 4.7% (NIMH, 2021). Women are notably more likely than men to experience panic attacks, with estimates suggesting that women are twice as likely to be diagnosed with panic disorder (Kessler et al., 2005).
Panic attacks can occur in people without a diagnosis of panic disorder, and many individuals experience them sporadically throughout their lives. The anxiety and stress of modern life—exacerbated by factors such as work pressures, financial uncertainty, and the impact of global events—have contributed to the rising incidence of panic attacks in recent years. Our deep sense of disconnect, from nature, from each other and from the necessary slower pace of life, have caused deep rifts in our psyche and our sense of safety and security.
Recognizing the Symptoms
Panic attacks can manifest in a variety of ways, and symptoms may vary from person to person. Common symptoms include:
- Rapid Heartbeat: A racing heart or palpitations is one of the hallmark symptoms of a panic attack, this was the one that scared me the most.
- Shortness of Breath: Many individuals report feeling as though they cannot catch their breath, leading to feelings of suffocation or choking.
- Chest Pain: Some may experience chest discomfort, which can mimic heart attack symptoms and further heighten panic.
- Dizziness or Lightheadedness: This sensation can lead to feelings of faintness and disorientation.
- Nausea or Gastrointestinal Distress: Panic attacks may trigger digestive upset or feelings of nausea.
- Numbness or Tingling: Some individuals report experiencing tingling sensations in their extremities.
- Chills or Hot Flashes: A sudden feeling of heat or chills can accompany the emotional distress.
- Fear of Losing Control or Dying: This intense fear can amplify the experience of panic, causing individuals to feel trapped in their own bodies.
The peak of a panic attack often occurs within minutes, and while episodes can be frightening, they are typically not physically harmful. However, the psychological impact can be profound, leading to avoidance behaviors and the development of anxiety about experiencing future attacks.
Psychological Underpinnings
To comprehend the roots of panic attacks, it’s essential to explore the psychological underpinnings that contribute to their occurrence. Research in the field of psychology offers valuable insights into the cognitive and emotional factors that may play a role:
- Distorted Thinking: Cognitive Behavioral Therapy (CBT) posits that distorted thinking patterns contribute to panic attacks. Individuals may misinterpret physiological sensations—such as an increased heart rate—as signs of a serious medical issue, leading to heightened anxiety and subsequent panic. Early studies such as Clark and Beck (2010) emphasized the role of cognitive biases in panic disorder, and that addressing these thought patterns through therapy can help reduce the frequency – and often eliminate – attacks.
- Avoidance Behaviors: Avoidance is a common response to the fear of panic attacks. The first year I was experiencing them, I began to avoid situations or places where I previously experienced an attack, which meant no more public transportation. This behavioral conditioning reinforced the cycle of panic, as the we learns to associate specific contexts with panic, perpetuating the fear response.
- Stress and Anxiety Sensitivity: Research suggests that individuals with high levels of anxiety sensitivity—an increased fear of anxiety-related sensations—are more prone to panic attacks. A study by Schmidt et al. (2011) found that anxiety sensitivity significantly predicted the onset of panic attacks, highlighting the need for interventions that target these fears directly.
- Childhood Trauma and Adverse Experiences: There is a growing body of evidence suggesting that individuals who have experienced trauma or adverse childhood experiences may be more vulnerable to developing panic attacks. A study published in JAMA Psychiatry found a strong correlation between childhood trauma and the prevalence of anxiety disorders, including panic disorder (Hernández et al., 2015). Understanding these connections can provide a more comprehensive view of an individual’s panic experiences and inform therapeutic approaches.
- Neurobiological Factors: Research also indicates that panic attacks may have a neurobiological basis, with dysregulation in brain regions involved in fear and anxiety responses, such as the amygdala and prefrontal cortex. Neurotransmitters like serotonin and norepinephrine play crucial roles in mood regulation and anxiety responses, and imbalances in these systems can contribute to the experience of panic attacks (Harvard Health Publishing, 2017). Mind-body practices as well as dietary supplements help to mitigate these effects, while therapy helps us make sense of our lives.
Understanding the symptoms, prevalence, and psychological underpinnings of panic attacks, we can work towards reducing stigma and fostering a compassionate approach to those affected. My personal journey is much like the ones I take my clients on these days: Creating a safe space for self-exploration, recognizing the cognitive and emotional factors at play, and implementing effective strategies for management and healing.
Image by Khusen Rustamov from Pixabay
References
- Clark, D. M., & Beck, A. T. (2010). Cognitive Therapy of Anxiety Disorders: Science and Practice. Guilford Press.
- Hernández, M. M., et al. (2015). Adverse childhood experiences and panic disorder: The moderating role of anxiety sensitivity. JAMA Psychiatry.
- Harvard Health Publishing. (2017). The Neurobiology of Panic Disorder.
- Kessler, R. C., et al. (2005). Lifetime prevalence and age-of-onset distributions of DSM-IV disorders in the National Comorbidity Survey Replication. Archives of General Psychiatry.
- National Institute of Mental Health (NIMH). (2021). Panic Disorder.
- Schmidt, N. B., et al. (2011). Anxiety sensitivity and panic attacks: A prospective study. Cognitive Therapy and Research.
