Life is unpredictable. Even though that unpredictability can sometimes keep life interesting and exciting, that’s not often the way that our brain perceives sudden stressors. Instead of trying to embrace something new and unexpected, it’s possible for your brain to immediately go into “fight-or-flight” mode, causing anxiety and leading to panic attacks. 

Panic attacks are sudden episodes of overwhelming fear that cause physical symptoms, such as trouble breathing, sweating and shaking. 

Experiencing a panic attack isn’t uncommon. On an annual basis, approximately 11% of people in the U.S. have one. Panic attacks can occur out of fear of a perceived threat or danger that isn’t based in reality. Essentially, there isn’t an exact reason to be scared, but your mind thinks there is. That said, there are potential triggers that can result in a sudden, overwhelming panic.

Here are five common triggers for panic attacks:

• Trauma reminders

If you’ve experienced or witnessed trauma, it’s possible that specific situations, people, sounds or places that remind you of that trauma can trigger a panic attack. This can be anything from seeing a person who bullied you years ago to hearing a storm that’s similar to a previous natural disaster. Those reminders can bring you right back to the moment of the trauma, causing overwhelming fear that it’s happening again.

Panic attacks caused by recurring flashbacks or nightmares related to a traumatic event can be linked to post-traumatic stress disorder (PTSD).

• Faced with a fear or phobia

We’re all scared of something, and that’s OK. Some are natural fears that stem from proven danger, such as heights or spiders. Other people may have a phobia, which causes overwhelming fear disproportionate to the danger (e.g., clowns or roller coasters). Being confronted with a fear or phobia could trigger a panic attack.

• Stressful events

There are times in life when you’re faced with a stressful situation that you can’t avoid. These events often have an impact on your future or your reputation, which can cause sudden fear of making a mistake, leading to a panic attack as the event gets closer. Even though the event itself isn’t a threat, you might experience overwhelming fear of a potentially negative outcome.

Stressful events that may trigger a panic attack include:

• Job interview
• Public speaking
• Important exam
• Life changes

You may experience many significant changes throughout your life. Some of those changes can be exciting, such as getting married or having a child. Other changes are unfortunate and can have a negative impact on your life, such as a divorce or the loss of a loved one.

When a big life change shifts certain aspects of your life or brings an overwhelming fear of uncertainty, it can trigger a panic attack.

• Substance use

Substance use can cause an excessive amount of adrenaline to be released in your body, triggering a fight-or- flight response and leading to a panic attack. Examples include stimulants such as cocaine and amphetamines. Hallucinogens, such as LSD and PCP, can also cause panic attacks from reality distortion.

Even though caffeine is a substance that is consumed by more than 90% of the adult U.S. population, people often forget that it is a stimulating substance. If you’ve already experienced panic attacks or you’re predisposed to experiencing them due to genetics, caffeine, such as in coffee or soda, can trigger panic attacks.

If you’ve had four or more panic attacks and you’re constantly worried about having another, you should talk to a medical professional about a potential diagnosis of panic disorder. Depending on other diagnostic criteria, you may also be screened for PTSD.

Panic attacks may be temporary, but they can feel debilitating as they occur and cause lasting negative emotions after they’re over, such as anxiety, embarrassment and confusion. Talking to a therapist about your panic attacks can help you gain a better understanding of their root issues and develop coping strategies to manage potential triggers.

If you need more intensive care for your panic attacks beyond outpatient therapy, Lightfully’s four levels of care can help:

• Residential Treatment
• Partial Hospitalization Program 
• Intensive Outpatient Program
• Virtual Services (vPHP/vIOP)

Your panic attacks don’t define you, which is why at Lightfully, we provide evidence-based, whole-person-centered care. 

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.