Panic attacks: how to recognize the symptoms and what to do during an attack

A panic attack is a sudden episode of intense fear or anxiety that can occur even when there is no obvious danger. It is often accompanied by pronounced physical sensations, such as a rapid heartbeat, trembling, shortness of breath, dizziness, or chest discomfort.

An attack usually reaches its peak intensity quickly, after which the symptoms gradually subside. However, similar symptoms can occur in other conditions, so it is important to assess the situation as a whole.

What symptoms can occur during an attack

The symptoms of a panic attack can be both psychological and physical. Their intensity varies from person to person.

Because the physical symptoms can be similar to those of other conditions, a person may mistake a panic attack for a sign of a heart problem or another acute illness.

Why do panic attacks occur?

An episode may occur after severe stress, emotional strain, or prolonged exhaustion. However, there is not always an obvious trigger.

Possible contributing factors include:

• chronic stress;
• insufficient sleep;
• emotional strain;
• physical or mental exhaustion;
• high caffeine intake;
• situations associated with fear;
• negative experiences with previous episodes.

After the first episode, a person may begin constantly worrying that the symptoms will return. This can increase anxiety and create additional emotional tension.

What to do during a panic attack

During an attack, it is important not to intensify the fear by constantly monitoring physical sensations. If you are wondering what to do during a panic attack, try the following steps:

1. Sit down or remain in a safe place.
2. Try to breathe slowly and evenly without taking excessively deep breaths.
3. Shift your attention to the objects, sounds, and other sensations around you.
4. Remind yourself that the intensity of the symptoms will gradually decrease.
5. If necessary, ask someone close to you to stay nearby.

Do not try to force all the sensations to disappear immediately. The main goal is to give your body time to move from a state of intense tension to a calmer one.

How to reduce the intensity of symptoms

There is no universal answer to the question of how to stop a panic attack, as the body’s response depends on the individual and the factors that triggered the episode.

The following measures may help when symptoms intensify:

• adopting a comfortable, relaxed position;
• breathing steadily;
• relaxing tense muscles;
• focusing on objects in your surroundings;
• reducing external stimuli;
• avoiding caffeine and other stimulants.

If these episodes become frequent, it is important to focus not only on temporary relief but also on identifying the reasons they keep occurring.

When should you see a doctor?

Recurring panic attacks can affect everyday life. A person may begin avoiding public transport, shops, work, travel, or other situations out of fear of experiencing another episode.

Medical assessment is particularly important if:

• the symptoms occur for the first time;
• chest pain or tightness is severe or does not go away;
• loss of consciousness occurs;
• severe shortness of breath develops;
• the symptoms become significantly more intense or unusual;
• the condition deteriorates rapidly.

In these situations, symptoms should not automatically be attributed to anxiety. A doctor can determine whether additional examinations are needed.

To assess neurological symptoms, you can consult the neurology department at ZDRAVO Medical Center.

How are panic attacks treated?

The approach depends on how often the episodes occur, how much they affect daily life, and the person’s overall health. Treatment for panic attacks may include psychotherapy, lifestyle adjustments, and medication when indicated.

Do not take sedatives or other medications without medical advice. A doctor will recommend an appropriate approach after assessing the symptoms and their possible causes.

If the physical symptoms require further investigation, a specialist will determine which examinations are necessary. If pain is also present, it can be assessed as part of the pain management program.

How to reduce the risk of recurrence

After your condition has stabilized, it is important to pay attention to factors that may contribute to persistent anxiety.

The following measures may help:

1. Maintain a regular sleep schedule;
2. Engage in moderate physical activity;
3. Avoid excessive caffeine consumption;
4. Alternate work with rest;
5. Manage daily stress levels;
6. Follow your doctor’s recommendations.

If the episodes recur, do not rely solely on self-help techniques. Identifying the cause and properly assessing your condition can help determine the most appropriate next steps.

Conclusion

A panic attack can involve intense fear and pronounced physical sensations. During an episode, it is important to stay in a safe position, breathe steadily, and avoid increasing anxiety by constantly monitoring symptoms.

If these episodes recur, cause you to avoid everyday situations, or are accompanied by unusual physical symptoms, you should consult a doctor. ZDRAVO medical center can help assess your condition and determine the appropriate next steps.