Fear out of the blue - How to Get Rid of Panic Attacks

Everyone knows fear. When we perceive a threat, it causes our body to switch its attention and energy to "survival mode". It also sharpens our senses for a short time, increases our heartbeat, and makes us more efficient. To this day, fear has served as an important protective mechanism.

However, fear can also show itself in actually harmless situations or exceed what is appropriate and helpful. Fear can develop into panic and become a real burden. Fear then takes over the wheel, so to speak, and determines our everyday life. In such cases, we speak of an anxiety disorder. One of the most common anxiety disorders is the so-called panic disorder characterized by recurring panic attacks. We'll show you how to recognize panic and how to get rid of panic attacks. Our tips will help you regain confidence in your body and take the wheel yourself.

Symptoms of a panic attack

A panic attack is a clearly defined phase of acute, intense fear. If this occurs repeatedly, psychologists speak of panic disorder. Affected people experience various physical changes - most often palpitations, dizziness, shortness of breath, and faster, deeper breathing (hyperventilating). This is usually associated with the fear of going crazy, losing control, or even dying. In a panic, those affected often seek help by calling an ambulance or fleeing the situation to get rid of the panic attack.

Panic attacks peak within a few minutes and last an average of 30 minutes. The panic will decrease all by itself. Because although the anxiety symptoms are not harmful, the body cannot maintain this state for so long and automatically switches to recovery groups.

Anxiety Without a Trigger?

Most people can tell about situations or things that make them fearful - for example, spiders or a fear of confined spaces. Panic attacks, on the other hand, often seem to come out of the blue. On closer inspection, however, clear triggers can also be seen here. Panic attacks are primarily triggered by body reactions experienced and assessed as excessively threatening in all possible situations. For example, climbing stairs, exercising, or a hot day can lead to palpitations, shortness of breath, and dizziness. Stress or feelings such as anger and joy can also cause physical changes that cause concern for those affected. In addition, there are ideas or thoughts like “I could have a heart attack” that can lead to a panic attack. But how exactly does that happen?

The vicious circle of fear

Just perceiving a body reaction or a thought does not lead to a panic attack. Only if, for example, the palpitation of the heart when climbing stairs is rated as dangerous - such as "palpitations = heart attack" - can this trigger a fear reaction. According to the motto "It is better to be safe than sorry", our organism automatically switches to the said survival mode. The physical changes, such as the heart's palpitation, are thereby intensified and perceived much more intensely. Our brain pays particular attention to stimuli assessed as threatening. Our fears seem confirmed: "It can only be a heart attack". This, in turn, increases fear - a vicious circle develops.

The avoidance trap

In order to break this vicious circle and get rid of the panic attack, many of those affected flee the situation. This means that the panic subsides immediately, but it can give the impression that the intense body reactions are dangerous and can only be survived by fleeing. According to the motto, “I was lucky again!”. As a result, places or situations in which a panic attack is feared are increasingly avoided. Or those affected take safety precautions to protect themselves from an attack. Then, for example, the course of the sport is canceled, or calming medication is provided. However, this maintains the fear and usually even intensifies it. Fear of fear can develop.

First aid: get rid of the panic attack

When dealing with panic attacks, it helps come up with some battle plan beforehand. In it, you should determine exactly what to do and when to cope with anxiety. In the midst of panic, it can be not easy to think clearly and to make decisions. The well-known “board in front of the head” is a typical fear symptom. We have created a first-aid plan for you in case of panic attacks, according to which you can break out of the vicious circle of panic step by step.

If you notice that your panic does not get better or even more intense after about 30 minutes despite immediate help, then get support or ask someone nearby for help. Look back at the situation and think about what you can do differently if you have another panic attack. Get to know your panic and take your time - it will get better.

Panic Disorder: Treatment Options

Medical evaluation

Symptoms that are similar to fear reactions can occur in various clinical pictures. These include, for example, bronchial asthma, cardiac arrhythmias, low blood sugar levels, or an overactive thyroid (hyperthyroidism). Especially after the first panic attack, you should have a doctor clarify whether there is such a cause. The following applies: A physical illness does not rule out a panic disorder. Panic attacks can occur in addition or develop from a physical cause.

Anti-anxiety medication can also be prescribed for particularly severe panic disorders. However, these often cause unpleasant side effects and should only be taken for a certain time. Accompanying psychotherapy is always recommended.

Anxiety and Panic: Cognitive Behavioral Therapy

If recurring panic attacks or avoidance behavior become a burden, it makes sense to get support from a psychotherapist. Cognitive-behavioral therapy is considered to be particularly effective. Those affected first get to know their vicious circle of fear. Finding out that the panic symptoms are intense but normal body reactions can sometimes help reduce anxiety. Psychotherapists also help you confront your fears, get used to them, and rephrase your catastrophic thoughts.

Panic Attacks: Self Help

In addition to immediate help with panic attacks and possible support from doctors and psychotherapists, you can also do a lot yourself in everyday life to take control of fear out of hand. Take care of stress relief, relaxation, and periods of rest. Plan regular exercise that will help you regain confidence in your body and train your cardiovascular system. Endurance sports such as jogging, cycling, or swimming are particularly suitable for this. And support your body with a healthy lifestyle. This includes adequate sleep, a healthy diet, and careful use of alcohol and caffeine.