Unravel the mysteries of panic attacks as we delve into the scientific explanations behind these overwhelming experiences. Discover empowering strategies to regain control, offering a beacon of hope for those grappling with this often misunderstood mental health issue.
Panic attacks are common
At least one-third of us will experience one at some point in our lives
- Symptoms vary from person to person, but they can include a pounding heart, shortness of breath, light-headedness, sweating, trembling, nausea, tingling or numbness in the fingers and toes, and an overwhelming sense of impending doom
- Despite how terrifying and memorable panic attacks can be, they are not dangerous
- Panic attacks occur when the brain and body are out of sync and a normal physiological fear response happening at a totally inappropriate time
What happens in your body during a panic attack
Panic attacks begin with something that causes your heart to race.
- Your amygdala sends a distress signal to your hypothalamus, a tiny command center that sits atop the brainstem and coordinates involuntary bodily functions such as breathing, blood pressure and heartbeat
- The hypothalamus fires messages via the autonomic nervous system to the adrenal glands, prompting them to flood your bloodstream with hormones including adrenaline and cortisol
- These chemical messages engage your body’s survival reflexes and ready it to take defensive action.
How can we hit the brakes?
Recognize that panic attacks are just fear of fear
- Find a quiet spot where you can talk yourself through why you’re feeling what you’re feeling
- Try deep breathing exercises to stimulate the vagus nerve, which runs through regions including the digestive system and diaphragm and feeds directly into the brainstem’s nucleus of the solitary tract
- Practice mindfulness meditation to strengthen neural connections between the frontal cortex and the amygdala
- Focus intently on your breath and heartbeat in a relaxed setting to help you shake off any reflexive jump to panic when panic attacks speed up in everyday life
- Cognitive behavioral therapy to help modify behavioral responses to life events
- Therapy can help too
