A panic attack is a very intense fear response which occurs without exposure to actual danger. We all have the capacity for a fear response (fight, flight or freeze). The fear response is a normal reaction which occurs across many species. It has evolved as an essential mechanism for survival in dangerous situations. When this fear response is activated without the threatening situation, it is a panic attack.
Panic attacks involve complex bodily and emotional responses. The biological response is our fight, flight or freeze response. This activates changes in our body as we prepare to physically protect ourselves (e.g. increase in heart and breathing rate, increase in sweating and muscle tension). An increase in our breathing rate can lead to hyperventilation, which can leave us feeling dizzy and weak. This can be quite distressing during a panic attack and can lead to further panic.
As panic attacks can be quite distressing, often people who have experienced one will become fearful of them happening again. They can become hyper-alert of any bodily feelings which may indicate that a panic attack is coming. Often these are normal bodily fluctuations, however due to past experience, these may be interpreted as warning signs and may lead to a vicious cycle of fear that triggers another panic attack.
Avoidance behaviours are common among people who have experienced panic attacks. People commonly avoid places where they have experienced a panic attack in the past. They may also avoid activities which may result in similar sensations (e.g., physical activities), or places they think would create a situation where a panic attack could be likely (e.g., a shopping centre).
As outlined, panic attacks can have a major impact on our quality of life. Typically, people can create the automatic habit of constantly scanning their body for any indication that a panic attack may be coming. Avoidance behaviours can negatively impact your life and your relationships with others, as you may not feel comfortable doing things you once enjoyed. The complex cycle of panic attacks has the potential to impact numerous aspects of our lives, including work, social and relational aspects. Some people can find themselves in a cycle of avoidance, where they cut off from many aspects of life, in their efforts to avoid panic and associated anxiety.
There are a number of strategies that have been shown to assist with panic attacks and associated anxiety. These include Cognitive Behavioural Therapy and Mindfulness based therapies. Learning about the cycle of panic (psycho-education) can also help you to better understand what is happening, and how you can achieve some relief.
If you are experiencing panic attacks, please consider calling us on (03) 9877 9179, or reaching out via one of the enquiry buttons our our site. We would be pleased to talk about your situation and some options that may help. You may also wish to start the process with some Telehealth sessions, via phone or video.
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