Panic Attacks Are Real: Understanding, Managing, and Finding Support

Panic attacks are often misunderstood. Many people who experience them hear phrases like, "Just calm down," "You're overreacting," or "It's all in your head." However, panic attacks are very real and can be overwhelming, frightening, and physically exhausting.

If you’ve ever had a panic attack, you know it’s not just feeling anxious—it’s a sudden, intense wave of fear that can make you feel like you’re losing control, having a heart attack, or even dying. But you are not alone, and help is available.

📞 Call Rosson Therapy at 256-434-1664 to schedule a session to help manage your anxiety.

What Is a Panic Attack?

A panic attack is a sudden episode of **intense fear or discomfort** that peaks within minutes. It can happen unexpectedly or be triggered by stress, trauma, or certain situations.

Common Symptoms of a Panic Attack

✔ Rapid heartbeat or palpitations

✔ Shortness of breath or a choking sensation

✔ Dizziness or feeling faint

✔ Sweating and chills

✔ Nausea or stomach pain

✔ Chest pain or tightness

✔ Numbness or tingling in the hands or face

✔ A sense of detachment from reality (derealization)

✔ Feeling like you're losing control or dying

Many people mistake a panic attack for a heart attack, which is why it can feel even more terrifying. However, unlike a heart attack, panic attacks are not life-threatening—even though they feel like they are.

Why Do Panic Attacks Happen?

Panic attacks occur when the body’s fight-or-flight response is activated even when there is no immediate danger. This is an automatic reaction designed to protect you in dangerous situations, but sometimes the brain misinterprets stress as a threat, triggering an intense fear response.

Possible Causes of Panic Attacks:

✔ Chronic stress: Long-term stress can overstimulate the nervous system, making panic attacks more likely.

✔ Anxiety disorders: People with generalized anxiety disorder (GAD), panic disorder, or PTSD are more prone to panic attacks.

✔ Trauma or past experiences: A history of trauma or abuse can make the brain more sensitive to perceived threats.

✔ Genetics: If a family member struggles with panic attacks, you may be more likely to experience them.

✔ Medical conditions: Thyroid problems, heart issues, or even low blood sugar can trigger panic attacks.

✔ Substance use: Caffeine, alcohol, or drug withdrawal can contribute to panic symptoms.

Panic Attacks vs. Panic Disorder

A single panic attack does not necessarily mean you have **panic disorder**. However, if you experience repeated panic attacks and begin to **fear having more**, it could develop into a chronic condition.

Panic Disorder Symptoms:

✔ Frequent, unexpected panic attacks

✔ Persistent worry about future attacks

✔ Avoidance of places or situations that may trigger attacks

✔ Significant distress or impairment in daily life

If panic attacks are interfering with your life, seeking therapy can help you regain control.

📞 Call Rosson Therapy at 256-434-1664 to schedule an assessment and explore treatment options.

---

## **How Panic Attacks Affect Mental Health**

### **1. Fear of the Next Attack**

Many people who experience panic attacks develop **anticipatory anxiety**, constantly worrying about when the next one will strike. This fear can lead to **avoidance behaviors**, such as staying home or avoiding social situations.

### **2. Impact on Relationships**

Panic attacks can strain relationships, especially if **loved ones don’t understand what’s happening**. They might think you’re overreacting or being dramatic, which can lead to frustration or isolation.

### **3. Emotional Exhaustion**

Experiencing frequent panic attacks is **physically and emotionally draining**. The body releases a flood of stress hormones during an attack, leaving you feeling exhausted afterward.

### **4. Increased Risk of Depression**

Constant fear, avoidance, and stress can contribute to **feelings of hopelessness, depression, and low self-esteem**. Many people with panic disorder also struggle with depression.

---

## **How to Cope With Panic Attacks**

While panic attacks are frightening, they **are manageable**. Here are some strategies to help you get through an attack and prevent future episodes.

### **1. Ground Yourself in Reality**

During a panic attack, remind yourself:

✔ “I am safe.”

✔ “This is a panic attack. It will pass.”

✔ “I have gotten through this before.”

Use the **5-4-3-2-1 technique** to stay present:

✔ **5 things you can see** (a clock, a picture, your hands)

✔ **4 things you can touch** (your clothes, a chair, a blanket)

✔ **3 things you can hear** (birds, a fan, your breathing)

✔ **2 things you can smell** (coffee, lotion)

✔ **1 thing you can taste** (gum, tea)

### **2. Control Your Breathing**

Panic attacks can make you feel like you can’t breathe, but slowing down your breathing can help.

✔ Try the **4-7-8 breathing method**:

- Breathe in for 4 seconds

- Hold for 7 seconds

- Exhale for 8 seconds

This helps activate the **parasympathetic nervous system**, which calms your body.

### **3. Use Muscle Relaxation**

When panicking, your body tenses up. **Try progressive muscle relaxation** by tensing and then releasing different muscle groups, starting from your toes and working your way up.

### **4. Challenge Negative Thoughts**

Panic attacks often come with thoughts like **“I’m dying” or “I’m going crazy.”** Instead of believing them, challenge them:

✔ “Have I had a panic attack before? Yes, and I survived.”

✔ “Is there real danger right now? No, I am safe.”

✔ “Will this last forever? No, it will pass soon.”

### **5. Avoid Panic Triggers** (But Not in an Unhealthy Way)

Identify what triggers your panic attacks. If certain situations cause attacks, **work on managing them through therapy rather than avoiding them altogether**.

### **6. Try an Emotional Support Animal (ESA)**

Many people with anxiety and panic attacks find comfort in **emotional support animals**. ESAs provide:

✔ A sense of **calm and companionship**

✔ **Physical comfort** during a panic attack

✔ A routine and **emotional stability**

📞 **Call Rosson Therapy at 256-434-1664 to see if an ESA could help you manage anxiety.**

---

## **When to Seek Professional Help**

If panic attacks are interfering with your daily life, therapy can help you:

✔ Identify triggers

✔ Develop coping strategies

✔ Learn relaxation techniques

✔ Address underlying anxiety disorders

**Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT)** are highly effective for panic attacks. Therapy can help you regain confidence and stop living in fear of the next attack.

📞 **Call Rosson Therapy at 256-434-1664 to schedule a counseling session today.**

---

## **Final Thoughts: You Are Not Alone**

Panic attacks are real, **but they do not define you**. With the right tools, support, and possibly an emotional support animal, you can manage anxiety and reclaim your life.

If you’re struggling, **help is available.**

📞 **Call Rosson Therapy at 256-434-1664 to schedule an assessment and see if an ESA could be part of your healing journey.**

You deserve support, and Rosson Therapy is here to help.