The human body is generally designed for survival. Honed over millions of years of evolution, one of the most basic human instincts is the fight-or-flight response. It is a physiological reaction that helps a person decide how to respond to danger. Do you fight or do you flee? For the most part, it works like a well-oiled machine to ensure safety. However, this ancient alarm system does not always work the way it should. For others, even the most mundane events can feel like a matter of life or death. A panic attack happens when the fight-or-flight response is triggered but no actual danger exists. It is known as a panic attack, and learning how to manage panic attacks is crucial to a person’s well-being.
Stress and anxiety tend to run high in Dubai. In fact, there is evidence showing that anxiety-related disorder rates are high even among children and adolescents.1 This is significant because stress and anxiety are precursors to panic attacks. Stressors can build up to the point that the fight-or-flight response is triggered, and the body responds with intense fear. If you need support, you can contact Zita Chriszto, a Dubai licensed mental health expert, for professional guidance and therapy.
Defining a Panic Attack
A panic attack is a sudden and intense feeling of fear or apprehension about a non-existent threat. Symptoms vary from one person to another. According to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, the common symptoms are: chest pain or discomfort, chills or hot sensations, feeling of choking, feeling dizzy, unsteady, lightheaded, or faint, fear of dying, fear of losing control or going crazy, feelings of unreality or being detached from oneself, nausea and abdominal distress, numbness or tingling sensations, palpitations, pounding heart, or accelerated heart rate, sensations of shortness of breath or smothering, sweating, trembling or shaking.2
Panic attacks usually appear suddenly and can be triggered by a specific event. However, it can also be a symptom of a condition like anxiety disorder. It is important to note that panic attacks can happen to anyone. Having one does not necessarily mean that there is an underlying mental issue. It also bears repeating that panic attacks are responses to a danger that is not actually there. If there is a legitimate reason for the fear, then it is not a panic attack.
Usual Practices on How to Manage Panic Attacks
Panic attacks are usually treated with psychotherapy and medication.3 Treatment options depend on the diagnosis, history, and personal preferences. A healthcare professional makes an assessment to come up with a diagnosis. This is a crucial step because some health conditions like heart or thyroid problems can have symptoms that are very similar to a panic attack. The doctor may require a physical exam and a psychological examination before treatment.
Psychotherapy
Psychotherapy or talk therapy is an approach that guides people towards changing behaviors, thoughts, or emotions. This treatment type does not just help people how to cope with their symptoms, but it can also address its root cause. There are different types of psychotherapy. Therapists usually use cognitive behavioral therapy (CBT) to address how to manage panic attacks. CBT can also be effective in helping children. During the sessions, the therapist helps the client change the thoughts that lead to fear and anxiety into more positive or realistic ones.
Medication
Medication is usually prescribed alongside therapy. These can help address the symptoms that are experienced during panic attacks. The health professional considers various factors before recommending medication. For example, how frequent are the panic attacks? Medication is usually not given if the panic attack rarely occurs. Another factor is its intensity. If the panic attack is severe enough to disrupt the quality of life, then medication should be considered.
Some examples of medication to treat panic attacks are antidepressants like serotonin reuptake inhibitors and anti-anxiety medications like benzodiazepines.
How to Manage Panic Attacks While Having One
Panic attacks often happen suddenly and without prior warning. For people who have experienced them before, the possibility of experiencing them again can be stressful. Having a plan on how to manage panic attacks can help ease that fear.
Control your Breathing
Deep, intentional breathing can be an effective method of controlling a panic attack.4 One of the symptoms of a panic attack is shortness of breath. In fact, several anxiety disorders are associated with altered breathing patterns.5 Chest tightness can also cause a person to take shallow breaths. A person can feel like they are not getting enough air and ironically, lead to further panic. A person going through a panic attack should try taking deep, slow breaths to control their breathing.
Relax your Muscles
A person can use muscle relaxation techniques to minimize a panic attack. One of the most popular methods is called progressive muscle relaxation. To do this, a person tenses up and then releases one group of muscles at a time. There is evidence that shows it is an effective way to jump-start a relaxation response when feeling anxious or stressed.6
Engage in Light Exercise
A panic attack is a physiological occurrence. The physical aspect is a significant factor, and light exercise can help mitigate its effects. Studies show that regular exercise is an effective way of managing panic attacks.7 One of the main reasons behind this is that movement triggers the release of mood-regulating hormones like endorphins. Exercise also helps control breathing, which can help ease some of the symptoms of a panic attack. Finally, some exercises such as walking or jogging physically remove the person from a stressful environment.
Learning How to Manage Panic Attacks to Improve Quality of Life
While a panic attack is a response to a non-existent danger, the fear is very much real. It is important to remember that a panic attack is not imaginary or an exaggeration. A person who is going through it experiences actual symptoms such as feelings of dread and physical discomfort. Thus, panic attacks should be taken seriously. Fortunately, there are proven ways to mitigate them.
In Dubai, there are many resources for someone who wants to receive treatment for panic attacks. Public initiatives such as the Mental Support Line by the National Program for Happiness and Wellbeing ensure that mental health support is extended to those who need it. In addition, there are private clinics that provide therapy and counseling.
A person should seek professional help if the panic attacks are recurring or intense. This becomes more urgent if there are unhealthy coping mechanisms, such as avoiding daily functions because of fear. A licensed professional can guide a person towards the right treatments and practical coping strategies.
Cited Sources
- Al-Yateem N, Bani Issa W, Rossiter RC, Al-Shujairi A, Radwan H, Awad M, Fakhry R, Mahmoud I. Anxiety related disorders in adolescents in the United Arab Emirates: a population based cross-sectional study. BMC Pediatr. 2020 May 25;20(1):245. doi: 10.1186/s12887-020-02155-0. PMID: 32450837; PMCID: PMC7249318. ↩︎
- American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). https://doi.org/10.1176/appi.books.9780890425787 ↩︎
- Afshari, B. (2023). Psychotherapy of Panic Disorder: Revisiting Past and Present Research and Moving toward Future Directions. IntechOpen. doi: 10.5772/intechopen.107482 ↩︎
- Banushi B, Brendle M, Ragnhildstveit A, Murphy T, Moore C, Egberts J, Robison R. Breathwork Interventions for Adults with Clinically Diagnosed Anxiety Disorders: A Scoping Review. Brain Sci. 2023 Feb 2;13(2):256. doi: 10.3390/brainsci13020256. PMID: 36831799; PMCID: PMC9954474. ↩︎
- aulus M.P. The Breathing Conundrum—Interoceptive Sensitivity and Anxiety. Depress. Anxiet. 2013;30:315–320. doi: 10.1002/da.22076. ↩︎
- Toussaint L, Nguyen QA, Roettger C, Dixon K, Offenbächer M, Kohls N, Hirsch J, Sirois F. Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation. Evid Based Complement Alternat Med. 2021 Jul 2;2021:5924040. doi: 10.1155/2021/5924040. PMID: 34306146; PMCID: PMC8272667. ↩︎
- Machado S, Telles G, Magalhaes F, Teixeira D, Amatriain-Fernández S, Budde H, Imperatori C, Murillo-Rodriguez E, Monteiro D, Telles Correia D, Sá Filho AS. Can regular physical exercise be a treatment for panic disorder? A systematic review. Expert Rev Neurother. 2022 Jan;22(1):53-64. doi: 10.1080/14737175.2021.2005581. Epub 2022 Jan 25. PMID: 35077254. ↩︎