Panic attacks can feel terrifying. Your heart races, your chest tightens, and you may even feel like you’re losing control. While the experience is overwhelming, understanding what’s going on in your body and brain during a panic attack can be the first step toward managing them. Let’s take a closer look at the science behind panic attacks and how you can cope when they strike.
What Is a Panic Attack?
A panic attack is an intense surge of fear or anxiety that comes on suddenly, usually without warning. These episodes can last anywhere from a few minutes to half an hour, and they often bring with them a range of physical and emotional symptoms. Common symptoms include:
Rapid heart rate
Shortness of breath
Sweating
Dizziness or lightheadedness
Chest pain or discomfort
Nausea
Trembling or shaking
A sense of impending doom or fear of losing control
For many people, the first panic attack feels like a heart attack or some other life-threatening medical issue, prompting them to seek emergency care. While panic attacks are incredibly distressing, they are not physically harmful.
Why Do Panic Attacks Happen?
The brain plays a crucial role in triggering panic attacks, particularly a small but powerful part known as the amygdala [1]. The amygdala is responsible for processing emotions, especially fear. When faced with a perceived threat, the amygdala kicks into action, initiating the body’s “fight or flight” response. This process floods your system with adrenaline, increasing your heart rate, raising your blood pressure, and preparing you to either escape or confront danger.
The problem with panic attacks is that the amygdala can sometimes overreact, setting off the fight-or-flight response even when there’s no immediate danger. This misfire creates a cascade of physical symptoms, which in turn heightens the sense of fear and can cause the panic to spiral out of control. In essence, your body is reacting to a false alarm.
The Role of the Amygdala in Panic Attacks
The amygdala doesn’t just play a role during waking moments—it’s active even during sleep. In fact, some people experience panic attacks at night, a phenomenon known as nocturnal panic attacks [2]. This happens because the amygdala continues to scan for threats, and even subtle stressors can trigger it into action while you’re asleep.
Understanding that the amygdala is behind these intense feelings can be reassuring. Panic attacks are not a sign that something is wrong with you—they’re a normal (if exaggerated) response to stress. Panic attacks are your brain’s way of trying to protect you, even if the threat isn’t real.
How to Cope with Panic Attacks
Although panic attacks can be incredibly distressing, there are several techniques you can use to help manage them.
1. Breathing Exercises
When you’re in the middle of a panic attack, your breathing may become shallow and rapid, making you feel even more out of control. Slowing down your breathing can help signal to your brain that the threat has passed. Try this simple technique:
Breathe in slowly through your nose for four counts.
Hold your breath for four counts.
Exhale slowly through your mouth for four counts.
Repeat until you feel your heart rate slowing and your mind calming.
2. Grounding Techniques
Grounding techniques can help bring your focus away from the fear and back to the present moment. One effective method is the 5-4-3-2-1 technique. Identify:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This exercise can help distract you from the overwhelming sensations of a panic attack by engaging your senses.
3. Challenge Negative Thoughts
Panic attacks often come with a flood of negative thoughts, such as “I’m going to die” or “I’m losing control.” While these thoughts feel real, they are usually exaggerated. Challenge these thoughts by reminding yourself that panic attacks are not dangerous. You might say to yourself, “I’ve had panic attacks before, and I’ve always gotten through them. This will pass.”
4. Progressive Muscle Relaxation
Panic attacks can make your muscles tense up as your body braces for danger. Progressive muscle relaxation is a technique where you systematically tense and then relax different muscle groups, helping to release tension and calm your nervous system.
Start by tensing the muscles in your feet for five seconds, then relax them. Move up through your legs, abdomen, arms, and face, working your way through the entire body.
The Long-Term Approach: Exposure Therapy
If panic attacks become a recurring issue, it’s important to seek long-term strategies for managing them. One highly effective treatment for panic attacks is exposure therapy. Exposure therapy involves gradually exposing yourself to the situations or sensations that trigger your panic attacks in a controlled, supportive environment. Over time, your brain learns that these situations are not dangerous, reducing the likelihood of future panic attacks.
Here at oVRcome, we specialize in virtual reality (VR) exposure therapy. With our app, you can safely confront anxiety-provoking scenarios in a way that feels manageable. By using VR, we allow you to practice facing your fears and triggers from the comfort of your own home, giving you the tools to regain control and break the cycle of panic.
Wrapping Up
Panic attacks are an intense but manageable experience once you understand what’s happening in your brain and body. By using coping strategies like breathing exercises, grounding techniques, and exposure therapy, you can regain control when panic strikes. And remember, you don’t have to face these challenges alone. At oVRcome, we’re here to help you confront your fears and take back control, one step at a time. Ready to start your journey?
References
[1] Kim JE, Dager SR, Lyoo IK. The role of the amygdala in the pathophysiology of panic disorder: evidence from neuroimaging studies. Biol Mood Anxiety Disord. 2012 Nov 20;2:20. doi: 10.1186/2045-5380-2-20. PMID: 23168129; PMCID: PMC3598964.
[2] Craske MG, Tsao JC. Assessment and treatment of nocturnal panic attacks. Sleep Med Rev. 2005 Jun;9(3):173-84. doi: 10.1016/j.smrv.2004.11.003. Epub 2005 Apr 8. PMID: 15893248.
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