Don't Panic

Because physical symptoms are a component of panic attacks, individuals often misperceive these attacks as being related to a physical illness.  Heart attacks, strokes, and respiratory and gastrointestinal problems are but a few of the illnesses many fear they have when experiencing a panic attack.  Often a physician’s examination and proclamation of a “clean bill of health” leaves sufferers of panic disorder unconvinced.  They experience nagging doubts about their health, or about their ability to cope.  Naturally, these medical fears lead to even more anxiety and apprehension.

The type of situation or event that brings on a panic attack can vary from person to person.  Some experience panic attacks in response to certain anxiety-provoking situations, such as speaking in public or being in an unfamiliar place.  Others have attacks in situations that remind them of a traumatic situation, such as the scene of an accident or assault.  But panic attacks can also occur randomly.  Often a person who has experienced a panic attack in one situation will be predisposed to attacks in that situation, and even begin to avoid it.  In its more severe forms, panic disorder can render a person unable to perform his or her job, leave his or her home, or lead a normal life.  In many cases, situations are avoided more so because of the fear of having a panic attack than because of a phobia about the actual situation itself.  In this very real sense, panic disorder becomes the “fear of fear.”

Panic attacks are more common among those who have relatives with the disorder, although genetics does not appear to explain why many others develop the problem. Research has also shown that there is an increased risk of panic attacks among those who are recently divorced or separated, suggesting there is an emotional and social component as well.

Due to their embarrassment or lack of knowledge about treatment, many suffer panic attacks in silence.  Such suffering is needless.  Panic is both one of the most common and most treatable of emotional difficulties.

The most effective treatment for panic disorder has been found to be a combination of cognitive-behavioral therapy and medication.  A physician is typically consulted to rule out any medical conditions, and medication may be prescribed to alleviate anxiety symptoms. Cognitive-behavioral therapy includes education and cognitive interventions to help the panic sufferer understand and reinterpret the attacks.  Psychologists help clients to understand the triggers for their anxiety and to utilize coping skills like relaxation and systematic desensitization to overcome their fears.  Probably the most helpful realization is that the source of fear associated with panic attacks is internal and psychological, not external or physical.

Overcoming anxiety attacks involves recognizing that the mechanism underlying these attacks is an essential survival instinct. This fight-or-flight mechanism is designed to keep us safe, although in a panic attack the response is triggered unnecessarily.  Keeping a log of panic attacks -- where and when they are most likely to happen -- can be helpful.  Decreasing nicotine and caffeine intake have also been found helpful for many panic sufferers, as these drugs create physical symptoms that can mimic anxiety.  Exercise and relaxing activities may also be beneficial for alleviating stress.

Challenging oneself to face fearful situations rather than avoiding them is key.  As the experience of coping with fears begins to replace being immobilized by fears, individuals with panic attacks will gain confidence.  The rewards to those willing to address their anxiety are a greater ability to meet life’s challenges while maintaining a more relaxed, enjoyable quality of life.