What causes panic attacks?
Most people in their lifetime will experience a panic attack or two, usually as a result of a stressful situation. However, someone prone to anxiety may experience repeated panic attacks, with no apparent trigger. Some people even experience anxiety after eating, which we’ll explore later in this article.
The key to stopping panic attacks is switching on your relaxation response as soon as possible. This is why it’s important to learn how to calm a panic attack when you feel the symptoms coming along.
Am I having a panic attack?
Someone who’s experiencing a panic attack may believe they’re having a heart attack, fainting, unable to breath, losing control, or dying.
I’ve suffered from random panic attacks for almost 18 years. I can honestly tell you that each panic attack feels just as frightening as the last. All ration goes out the window and it feels nearly impossible to tell yourself that you’ve experienced this many times and have survived each time. You are convinced that this will be the time that your worst fears will come true.
What a lot of people don’t realize is that it’s during these panic attacks that mental reprogramming occurs. This is why it’s so important to learn how to overcome fear and anxiety in order to stop panic attacks for good! In other words, you need to face your fear in order to overcome fear.
How long does a panic attack last?
Panic attacks can occur occasionally or more frequently. Someone with panic disorder may experience panic attacks more frequently and they seem to come out of nowhere. These episodes usually last a few minutes or they can last up to a few hours depending on how fast the person can get their relaxation response to kick in.
About 10 years ago, I experienced the worst panic attack of my life and suffered from many recurring attacks for weeks afterward. The reason I kept having these recurring panic attacks was because I didn’t understand how important it was to relax during these episodes. Panic attacks cause stress hormones to be released and it’s these stress hormones that cause more panic attacks. Getting yourself to relax enables your liver process and eliminate these hormones.
Panic Attack Causes
There are many causes of panic attacks, but the main culprit is usually stress and chronic worrying. These attacks are very frightening and usually result in a constant fear and anticipation of another attack. This constant fear continuously triggers the fight or flight response, which can contribute to multiple panic attacks in a row.
Panic Attack Symptoms
- Racing, pounding heart, or chest pain
- Sweating, chills or hot flashes
- A feeling that you are unable to breath or that your throat is closing up
- Weakness, dizziness or a feeling of fainting
- Nausea or stomach cramps
- Numbness or a tingling sensation
- Trembling or shaking
- Feeling like you are losing control or a sense of unreality
- Fear of imminent doom or death
How to Calm a Panic Attack
1) Relax
Relax – Ok, I know you want to reach out of the screen right now to tell me to screw off, because trying to relax during a panic attack seems almost impossible. I suffered from anxiety for 18 years, so I absolutely know the feeling. But what you must know is trying to relax is the most important step in stopping a panic attack! You need to be able to eliminate all the stress hormones that are pumping through your body in order to stop the panic attack. Some relaxation techniques involve deep breathing, tensing and releasing your muscles, stretching, and taking a walk outdoors in nature.
2) Breath
Breath – Overcome panic attack breathing by trying these breathing exercises for anxiety. The most effective anxiety breathing technique is 4 7 8 breathing, which involves inhaling through your nose for a count of 4, holding your breath for a count of 7, and exhaling through your mouth for a count of 8.
3) Self talk
Self-talk – Talk to yourself during your panic attack. Try to reassure yourself that you will be fine, and it will be over very soon. Look at yourself in a mirror if possible and try to reason with your bossy brain. Use positive reinforcement and tell yourself that you are strong, and you will get through this. Use conviction in your words and really believe that what you are saying is true. You can also try to laugh at yourself in the mirror to make the situation a little more lighthearted.
4) Distract yourself
Distractions are excellent at stopping panic attacks before they become full-blown. Go for a walk, clean the house, start dancing, or start a conversation with someone around you. It may seem uncomfortable at first, but the anxious feeling will eventually go away, and you’ll forget the panic attack was even coming along.
5) Face your fears
Face your fears – Learn how to overcome fear by facing your fears head on. There’s a technique where you purposefully trigger a panic attack so that you can maintain contact with the feared sensation in order to desensitize yourself toward the fear. Use this time to learn how to calm a panic attack in its tracks. Try different relaxation techniques and notice all of the different sensations you’re feeling. Don’t fight it, just acknowledge that they are there and be present with them. Take deep breaths and focus on your abdominal breathing. Watch your belly go up and down. (Sometimes when I felt a panic attack coming along, I would sit in a computer chair and spin in circles until I felt dizzy. I would then stop and feel the sensations going through my body. I would wait it out no matter how uncomfortable it was. Every time I did this, it would help me overcome my fear more and more). Learn more about my experience and how to overcome anxiety.
6) Find out if a food sensitivity is causing your anxiety after eating
Find out if a food sensitivity is causing your anxiety after eating – Some people experience a sudden onset of anxiety symptoms after eating, and this could be due to numerous reasons. If you eat too much, then it may feel harder to breath normally. Feeling too full can also increase the feeling of vomiting, which could also trigger anxiety. Or, it could be due to certain foods that are triggering an inflammatory response. If you notice that you are having anxiety after eating certain foods, then consider doing an elimination diet or getting a food sensitivity test. If you have a food sensitivity and you are exposed to that particular food, the body will send out stress hormones to fight what they perceive as a foreign invader. These stress hormones trigger the fight or flight response, which is what causes anxiety and panic attacks.
Anxiety and Stopping Panic Attacks
Learning how to calm a panic attack involves trial and error. Figuring out what works for you will involve trying new tools and techniques while you’re experiencing anxiety. Some of my suggestions above might make your panic attacks worse or it may make you feel better. It’s during these episodes that you should try different techniques to figure out what works for you.
You can absolutely overcome random panic attacks, but it requires knowledge and dedication.
A relatable guide to overcoming anxiety by finding the root cause, and bringing the brain, body, and spirit back into balance. Coming to you from personal experience!
The connection between stress and anxietyAnxiety Recovery Success StoriesPanic Disorder Success StoriesFacing your fearsAnxiety techniques and treatment methodsThe gut-brain connectionHealing stagnant emotional traumaTaming the EgoMindfulness and living the present momentFinding true happinessEmbracing faith over fearLearn more about Habitat for Wellness
I was honored to get a call from my friend as he found out the important tips shared on your own site.
Studying your blog publication is a real great
experience. Many thanks for taking into consideration readers
at all like me, and I hope for you the best of success being
a professional in this arena.
I’m so glad you’re enjoying my blog, and your feedback is much appreciated. This inspires me to keep writing and helping others. Wishing you the best!
Saved as a favorite, I really like your web site!
Glad you’re enjoying it!
Hi there to all, how is everything, I think every one is getting more from this website, and your views are good in favor of new users.
Thank you for your feedback and I’m happy that I can make a difference!
I see something really interesting about your web blog so I saved to bookmarks.
Glad you’re enjoying it!
Thank you for the helpful tips! I would never have gotten this on my own!
You’re so interesting! I don’t believe I’ve truly read anything like that before. So nice to discover someone with a few genuine thoughts on this subject. Seriously.. thank you for starting this up. This website is one thing that’s needed on the internet, someone with a bit of originality!
Good blog post. Really, thank you! keep writing!