First of all, clinical recommendations aside, I am sending lots of warmth and compassion your way as panic attacks can feel stressful, scary, wearing and annoying as hell.
Now, let’s dive into this with some helpful background and next steps, all supported by the foundation of our practice…research.
Panic attacks are like those family members who show up unannounced, suitcase in tow, throw your home into complete disarray, and then leave you feeling exhausted. They come out of nowhere, and even though they’re super unpleasant, they’re not dangerous. Your body is reacting to what it thinks is a threat, even if there isn’t one.
Clark (1986) was one of the first to present the idea of panic disorder as a vicious cycle. A feeling of anxiety or stress emerges in an unexpected place, your brain interprets the feeling as threatening and the cognitive interpretation revs up the engine of the stress response to F1 engine intensity. With thoughts and stress response feeding off each other, the stress response engine revs up and up…careening to a panic attack.
Knowing what’s happening when having a panic attack can take some of the fear out of the experience, which is an important component in decreasing attack frequency and intensity. Common symptoms include:
What sets a panic attack apart from heightened stress and anxiety is the incredibly fast onset, remarkable intensity and sudden peak of the physiological experience—usually within 5-20 minutes. It's not unusual to fear losing consciousness, dying, or losing control during an attack. However, despite being exhausting and 10/10 distressing, panic attacks are not typically associated with serious health risks. It is important to parse panic symptoms from other, underlying medical causes, which brings us to…
It's quite common for people experiencing panic disorder to visit the ER. Seeking medical attention for intense physiological symptoms is a normal and effective response. If you've been to the ER, had a thorough examination, and were told it was a panic attack, that’s actually good news! Now you know, and you can move forward with finding the right therapy for panic attacks.
If you haven't had a medical evaluation of your symptoms yet, it can be a helpful step before starting therapy. Your therapist will want to ensure there's no underlying medical condition contributing to your panic.
One reason I love my job is I get to reassure people experiencing panic symptoms that we can provide help. We have incredibly effective treatments for challenges like panic, stress, insomnia, anxiety and PTSD. The cognitive-behavioral therapy (CBT) approach for panic disorder is well-established, very effective and efficient.
As a therapist, I always discuss with clients how other stressors in life, even seemingly unrelated ones, are likely contributing to panic attacks. Some clients choose to address their panic first, followed by underlying stress or anxiety. Others prefer to start with the underlying issues. That’s why we always take a caring, customized approach to therapy. Your preferences are important to us, and we aim to collaborate with you on what matters most to you.
I do realize that in the annals of history, no one has EVER relaxed after being told to relax. What I mean is take care of your nervous system. Your nervous system includes your stress response system (sympathetic nervous system, to be precise) and panic attacks can be a sign your nervous system is pushed to its max, that the demands of life have exceeded your ability to meet them in a sustainable way.
Good sleep, mild-moderate intensity cardio, balanced nutrition, and practices that slow your breathing like meditation and yoga are all highly evidence-based methods for gaining more control over your nervous system, making you less vulnerable to panic attacks.
You’re not alone in this. Panic attacks are surprisingly common, and with the right tools and support, you can manage them effectively.
Reach out to us today to schedule your initial phone consultation. Let's discuss how we can help you reduce panic symptoms and manage stress now, and in the future.
As Cognitive Behavioral Therapy specialists we deliver precision care with evidence-based solutions to help you overcome life’s complex challenges, reduce stress, and achieve sustainable success.