What Are The Symptoms Of A Panic Attack + What Causes Them?

Last updated by Katie M.

My heart beats faster and faster, my throat becomes dry, and breathing without feeling like I'm choking simply seems impossible. Whenever this happens, there’s no doubt in my mind that I’m having a panic attack. "It's all in my head," you'll say to me. Yes, certainly, these episodes are no doubt due to my irrational thoughts and my mind working me up. Although they may be ridiculous and baseless, they are indeed hard to control. Here are the signs of a panic attack and the explanations as to what brings them on.

What Are The Symptoms Of A Panic Attack + What Causes Them?
Contents:

How can I tell whether I'm having a panic attack?

These episodes come about suddenly, without really leaving you much time to understand the situation. The symptoms reach their maximum intensity in a few minutes, and the whole circus lasts on average 30 minutes. But the good news is that by becoming a regular sufferer, I've learned to recognize them by force of circumstance, and that's how today I see them coming.

Although these manifestations vary from person to person, or from attack to attack, they are always physical and mental, and can be categorized as follows:

>>> Discover the five main symptoms of anxiety

The main physical indications of a panic attack

  • Heart palpitations, when the rhythm of my heart accelerates and is closer to 100 beats per minute than the normal 60. It can also beat irregularly, this is what doctors call tachycardia.
  • A respiratory discomfort with a choking feeling. It's scientifically proven that when I panic, I inhale and exhale a lot of air quickly. As a result, I accumulate a lot of carbon dioxide and lack oxygen, hence the feeling of suffocation.
  • Chest pains. Because my whole body is tensing up.
  • Trembling or shaking muscles caused by repeated and involuntary contractions of my muscles, normal in case of fear.
  • Sweating, sometimes accompanied by chills, sometimes by hot flashes. This can be explained by the hormonal imbalance I am experiencing.
  • As in the case of intense stress, my stomach is knotted, and I feel pain in my lower abdomen.
  • This can go as far as nausea, vomiting, or diarrhea.
  • My senses are also impaired: I notice that my vision is blurred, my throat is tight and a hive of bees seems to have taken up residence in my ears. My ears are buzzing and suffer from very disturbing tinnitus.
  • Finally, this loss of control can result in discomfort, dizziness, or vertigo.

>>> Check out the 10 most unusual phobias

What goes on in my head during this time?

When these episodes get underway, our heads are more likely to follow our body into a state of panic rather than reason with us and calm us down... This is what fuels this vicious cycle:

  • Fear of suffocation (since my breathing is impaired)...
  • Fear of fainting (due to dizziness)
  • The fear of having a heart attack (because, as a reminder, my throbbing is freewheeling)
  • Fear of going crazy (I can't control anything and I can't reason with myself).
  • Fear of dying

>>> Discover the perfect morning routine for anxiety

What can trigger a panic attack?

Although they come on quickly, panic attacks don't happen by chance. They are often provoked by a period of high anxiety and stress. Discover the follow common triggers:

  • If I am a subject with anxious terrain, in other words, if in everyday life, anxiety, and nervousness characterize me. The stress by which I easily let myself be carried away opens the door to these attacks.
  • If it’s a reaction to a threat, real or interpreted as such. The fact that I feel helpless in the face of the situation causes this loss of self-control.
  • Quite simply, if I have consumed large quantities of products such as coffee or cigarettes.
  • It can be associated with a phobia, if the situation that caused me this panic echoes one of my deepest fears.
  • If it makes me relive a trauma, such as an accident, or a sudden break-up.
  • If I am experiencing depressive disorders.
  • If I'm in a situation where the fear of dying and not being rescued is strong.

>>> Discover the effects stress has on our skin

How do you calm a panic attack?

If you suddenly experience a panic attack, there are ways to calm yourself down in record time:

  • Isolate yourself - If you are in a stressful environment, leave it to remove the source of the anxiety
  • Focus on your breathing - Slower breathing reduces the heart rate and eases the panic attack.
  • Contact a supportive family member - Being reassured by a supportive person is a great help in reminding yourself that it is not life-threatening.
  • Avoid stimulants that promote panic attacks - (Tea, coffee, sodas, chocolate, alcohol, drugs...).

    In any case, remember that the anxiety attack only lasts a few tens of minutes and that you will not die. Try to be patient by welcoming the emotion and letting it pass through thanks to mindfulness exercises.

Editor's opinion - You can't die from a panic attack.

"It's true that a panic attack mimics a serious physical problem," explains Dominique Servant, head of the stress and anxiety unit at Lille University Hospital. Chest pain, dizziness, difficulty breathing...". It feels like we're going to die, but it's a false alarm, there's no medical cause. "So when the crisis comes, think about it, and avoid falling into the vicious circle of panic.

To do this, our expert advises breathing slowly and deeply so as not to hyperventilate. There are indeed many ways to manage a panic attack, from soft music, to meditation, to visualization! You will soon find the right one.

🤗 Understand yourself, accept yourself, be happy... Let’s do it here and now!

#BornToBeMe

Discover the following articles:

Article presented by
Katie M.

🌻 Discover the world through my eyes.

Read our latest articles here:

What Are The 6 Types Of Narcissism?

There are a whole range of narcissistic personalities out there, and they scale from highly toxic to rather positive (surprising, right?!). That being said, most mental health experts agree that there are 6 types of narcissistic profiles, which whilst they may all be based on an inflated sense of self-esteem, they are in reality all drastically different, and more or less severe. When it comes to dealing with this type of personality disorder, it’s best to know what you are up against, in order to react appropriately, as well as to avoid falling into their traps and becoming their latest victim. After all, knowledge is power, and that’s never be truer than in this particular context.

10 Weird Things Narcissists Do Sexually - Romance Is Dead

As with many things in life, narcissists also have unhealthy relationships with sex and treat it as nothing more than a self-gratifying activity. After all, manipulation, control, and emotional abuse are their so-called trusty weapons that they hide behind in most circumstances, so why wouldn’t they call on them in the bedroom too? The bottom line is people with this personality disorder are used to getting what they want and will only ever put themselves and their pleasure first, which doesn’t bode well for a healthy sex life. 🙈 Discover the weird things narcissists do in the bedroom and what you should do if you are involved with one.

Are Narcissists Born Or Made? - Let's Settle The Debate

There you have it, the nature vs nurture debate is back, only this time I want to focus it on those deviously manipulative personalities we refer to as narcissists. Now, evidently these folks get bad press and rightly so because they are often at the root of plenty of harm, but is it really their fault? Can they really be blamed for their terrifying and perhaps inherent traits, or are they simply just products and in this case victims of their environments? Let’s settle this debate once and for all and figure out how and when this disorder becomes apparent. So, are you born a narcissist or is it developed?

Why Your Boyfriend Gets Defensive When You Talk About My Feelings

Relationships are never exactly straightforward, and at points, a crystal ball wouldn’t go amiss when it comes to understanding what your partner’s reactions are hiding. Now, sadly not all of us own a trusty crystal ball, but our experience when it comes to love is just as precious in analyzing potential pitfalls related to emotions. This may sound a little cliché, but us girls love talking about our feelings, whether that be about when we are falling in love, or when we are feeling sad. Yet some guys get really defensive whenever these serious topics come round, here’s why.

How Long Will A Narcissist Rebound Relationship Last?

Narcissist rebound relationships generally last anywhere from 6-months to a year. Now, whilst the timeframe depends on each individual, these twisted personalities usually head into these relationships with a plan in mind, meaning they know exactly when and where they'll break things off. Plus, when they are in the final stages of a relationship with you, they are no doubt in the process of grooming their next victim. That's right, the need for a constant narcissistic supply means that they aren't likely to date any one person for an extensive period of time. For them, they require fresh blood every 6-months or so because they simply get bored. Let's take a look at the reasons why they keep their rebounds short, but not so sweet.

Is Sleeping With A Colleague Or Your Boss A Dangerous Game?

I’ve had a crush on someone at work before. Honestly, if I hadn’t found out later that he was in a relationship, I’d have gone all out to seduce him. Except that we all know the “No sex at work” rule, which means that it’s a bad idea to sleep with a colleague, or worse, your boss! Is it really that dangerous a game? What do you risk if you’re caught in the act? I’ll explain it all to you (yes, I did my homework before going for it)!

I’m Having Doubts About My Relationship

This happens often. Since life in a relationship, and even love, are never a smooth ride, of course, I have my doubts 😵‍💫. Not on the same wavelength, the impression that the grass is greener on the other side, different plans… Under the weight of doubts, love loses its splendor. Can it be fixed? I don’t think so, but the important thing is to know how to react.

What Is Candaulism?

Now, many of you are no doubt scratching your head wondering what candaulism means, but some of you must already know by now, and that would explain the recent spike in Google searches for the term. Candaulism is in fact a sexual practice in which a man exposes his female partner or photos of her, to other consenting people. This particular fantasy is therefore associated with exhibitionism. Although that’s not all, the term can also apply to a male partner watching his girlfriend or wife making love to someone else. So, let’s take a peep (get it?) at this practice.

Create a Peaceful Living Space

For years, I didn’t really take care of my home. Not that it was dirty, but there was no particular decoration, and most of all, a lot of clutter. Then one day, I decided to do a major decluttering! I thought it would be a dreadful task, but in the end, I realized that organizing my apartment also helped clear my mind. We often overlook this, but having a peaceful living space truly makes a difference!

Mature Love: How Do Relationships Evolve Over Time?

They say that love is like fine wine: it evolves, matures, and becomes even more delightful with time. I say "they say," but in reality, I’m certain of it. Even though I’m single as I write this article, I’ve experienced long-lasting love stories, and there’s nothing quite like reaching mature love—the kind that provides security and support. That’s why today, I want to talk to you about how romantic relationships evolve!



Wengood's favorite tunes 🎵

Wengood's playlist

wengood

  1. Only LoveBen Howard
    4:08
  2. Invalid date
  3. Fix YouColdplay
    4:55
  4. Beautiful DayU2
    4:08
  5. Thinking out LoudEd Sheeran
    4:41
  6. White FlagDido
    4:00
  7. Lay Me DownSam Smith
    4:13
  8. Nine Million BicyclesKatie Melua
    3:17
  9. Put Your Records OnCorinne Bailey Rae
    3:35
  10. Summertime SadnessLana Del Rey
    4:24
  11. Imagine - Remastered 2010John Lennon
    3:07
  12. Shake It OutFlorence + The Machine
    4:37
  13. Space Oddity - Love You Til Tuesday versionDavid Bowie
    3:46
  14. What A Wonderful WorldLouis Armstrong
    2:17
  15. With Or Without YouU2
    4:56
  16. HelloAdele
    4:55
  17. Don't Stop Me NowQueen
    3:29
  18. Skinny LoveBirdy
    3:21
  19. WingsBirdy
    4:12
  20. Californian SoilLondon Grammar
    3:41

How to detect a narcissist

How to detect a narcissist

How to soothe an anxiety attack

How to soothe an anxiety attack