Panic attacks are often rooted in anxiety, but for some people, they don’t seem to have a rhyme or reason. Panic attacks may have physical symptoms like sweating, a racing heartbeat or hyperventilation. If you’ve never had one before, it can be hard to know what’s happening. If you’ve ever had a panic attack that made you think you could be dying, you’re definitely not alone.
There are effective treatments available for people who have panic attacks, and there are some ways you can prepare yourself so you’ll know what to do next time you have one. Understanding the risk factors and causes of panic attacks can help make them seem less terrifying and help you minimize your risk.
In this blog post, we’ll discuss the causes and risk factors that can make panic attacks more likely for certain people. We’ll also talk about ways to cope with panic attacks and prevent them.
What causes panic attacks?
Panic disorder is recognized as a distinct mental health condition. There’s often a genetic component to it, but trauma, environmental factors, and biological processes in the brain and body can play a role. Some researchers think panic attacks happen when the body’s survival instincts are activated too frequently or when they’re out of proportion to the situation at hand. High amounts of stress or a lack of sleep may also contribute to panic attacks. Panic attacks can be a symptom of other mental health conditions such as generalized anxiety disorder (GAD), post-traumatic stress disorder (PTSD) and phobias as well.
After a person has had a panic attack, the thought of having another panic attack can be anxiety inducing in itself. However, making major changes to your routine can interfere with your life and reinforce your fears. For people who are prone to panic attacks, mental health treatments such as medications and psychotherapy can help them manage their symptoms.
What risk factors make you more likely to have panic attacks?
People with a family history of panic attacks or mental health conditions and people who have anxiety disorders are more likely to have panic attacks. Recent trauma and abuse, neglect or other traumas in childhood can also make them more likely. Those who have a high risk of panic attacks should avoid smoking or consuming too much caffeine. Not getting enough sleep and high amounts of stress are also risk factors.
The following are the most common risk factors for panic attacks:
- Family history of panic attacks or mental health conditions
- Traumatic experiences
- Major life changes
- Diagnosis of an anxiety disorder or related condition
- Chronic medical conditions (e.g., asthma, heart disease)
- Thyroid problems (e.g., hyperthyroidism)
- Substance use or withdrawal (e.g., alcohol, drugs)
- Smoking
- Lack of sleep
- High caffeine intake
How can I cope with panic attacks in the moment?
The best thing to do when you’re having a panic attack is take deep, slow breaths from your diaphragm. This signals to your body that you’re safe and there’s no need to worry.
Moving your body, grounding yourself in the present and self-soothing are also effective ways to calm yourself down. You might take a brisk walk to get your mind and body in sync. Or you might find a quiet spot to sit down and notice the sensation of the chair or the floor underneath you. One more thing you can do to self-soothe is use your arms to hold yourself. Either cross your arms over your chest in a “butterfly hug,” or place one hand on your stomach and the other on the back of your neck while you breathe.
What are the most effective ways to prevent panic attacks?
If you’re prone to panic attacks, you may need therapy, medication or a combination of the two to manage your symptoms. Along with treatment, you should consider developing a mindfulness practice and scheduling some deep relaxation time each week. When you practice mindfulness exercises like deep breathing regularly, they’re more effective and accessible when you need them. Yoga is a great practice for full-body mindfulness. You may also try massages, acupuncture or hot baths for deep relaxation.
Your primary care doctor or an outpatient therapist or psychiatrist is a good place to start. They can help you understand what’s happening in your body and create a specific plan to treat whatever is causing your panic attacks. If they’re interfering with your day-to-day life, you may need more comprehensive mental health care. At Lightfully, we offer four levels of treatment and customize each client’s treatment plan to fit their needs and their life.
You don’t need to spend your days dreading your next panic attack or avoiding potential triggers. There is hope that you can learn to calm your nervous system so you can prevent full-blown panic attacks.
Do you have questions about seeking treatment for panic attacks? Contact us or reach out to our Admissions Concierge Team. Let’s talk about your next steps toward a life with less frequent, less intense panic attacks.
