Understanding Panic Attacks

What Is a Panic Attack?

A panic attack is a sudden episode of intense fear or discomfort that peaks within minutes. It often occurs unexpectedly and can mimic serious physical health issues, such as heart attacks. Panic attacks are a common symptom of panic disorder, but they can also occur in the context of anxiety disorders, depression, or high stress.

Common Panic Attack Symptoms

• Rapid heartbeat or heart palpitations

• Shortness of breath or difficulty breathing

• Chest pain or tightness

• Dizziness or lightheadedness

• Sweating or chills

• Trembling or shaking

• Nausea or stomach upset

• Fear of losing control or "going crazy"

• Fear of dying

• Feeling detached from reality (derealization or depersonalization)

If you're experiencing multiple symptoms listed above, you may be having a panic attack.

What Causes Panic Attacks?

There is no single cause for panic attacks, but research points to a combination of biological, psychological, and environmental factors:

• Chronic stress

• Genetic predisposition (family history of anxiety disorders)

• Major life changes (e.g., divorce, job loss, trauma)

• Substance use (e.g., caffeine, alcohol, drugs)

• Underlying mental health conditions (e.g., generalized anxiety disorder, PTSD, social anxiety disorder)

Understanding your personal triggers is key in managing panic attacks.

How to Stop a Panic Attack

If you're in the middle of a panic attack, the following techniques can help ground you and reduce symptoms:

1. Focus on your breath

Practice deep breathing by inhaling for 4 seconds, holding for 4 seconds, and exhaling for 6–8 seconds.

2. Use grounding techniques

The 5-4-3-2-1 technique can help redirect your focus:

• 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

3. Repeat a calming mantra

Try repeating, “This is temporary. I am safe,” to remind yourself that the panic will pass.

4. Try progressive muscle relaxation

Tense and then release different muscle groups to reduce physical tension.

Long-Term Treatment for Panic Attacks

If you experience recurrent panic attacks, it’s important to seek professional help. Here are common treatment options for panic disorder:

Cognitive Behavioral Therapy (CBT)

CBT is a highly effective form of talk therapy that helps you change negative thought patterns and behaviors that contribute to panic attacks.

Medication

Antidepressants (such as SSRIs) and anti-anxiety medications may be prescribed by a psychiatrist to help manage symptoms.

Lifestyle Changes

• Regular exercise

• Mindfulness meditation

• Reducing caffeine and alcohol

• Improved sleep hygiene

When to Seek Help

If panic attacks interfere with your daily life or you’re worried you might be developing a panic disorder, it’s essential to reach out to a mental health professional. Early intervention leads to better outcomes.

Final Thoughts: You’re Not Alone

Panic attacks can feel overwhelming, but they are treatable. With the right tools, therapy, and support, you can regain control of your mental health. Whether you're seeking panic attack relief, anxiety treatment, or simply want to learn more about mental health, know that help is available.

Working with Dr. Rybakov, you’ll benefit from an individualized treatment plan that’s tailored to your needs and evolves with your symptoms and lifestyle factors over time. Ongoing visits ensure your medications and therapy stay on track, so you can manage your symptoms and enjoy a calmer, healthier lifestyle.

To learn more about panic disorder at our New York City offices, book an appointment online or over the phone with Dr. Rybakov today.