Are you concerned that you or someone you know might be experiencing panic attacks? If so, it’s important to be aware of the signs and symptoms. Panic attacks can be extremely debilitating and can cause fear, confusion, and extreme physical discomfort.
We’ll discuss how to recognize the warning signs of a panic attack and what to do if you or someone you know is experiencing one. We’ll also provide tips for managing panic attacks and share resources for those seeking more help.
Shortness of Breath
One of the tell-tale signs of a panic attack is shortness of breath. This symptom can manifest in a variety of ways and should not be ignored, as it could be a sign of an impending attack.
When a person experiences shortness of breath, they may feel like they cannot take in enough air to fill their lungs. This sensation can range from mild to severe and is accompanied by a sense of urgency that only worsens with time. People may find themselves struggling to catch their breath, gasping for air, or even feeling like they are suffocating. These feelings can lead to further panic and fear, making the attack more intense and potentially leading to other physical symptoms.
The best way to cope with this symptom is to practice mindful breathing techniques. Focusing on your breath and slowing down your inhalations and exhalations can help you to regulate your breathing and bring yourself back to a calmer state. Taking deep breaths from the diaphragm can also help to slow your heart rate and reduce the physical symptoms of a panic attack. If possible, try to find a quiet place where you can focus on your breathing until the attack passes.
Shortness of breath is a common symptom of a panic attack, but it should not be ignored. Taking the time to identify the warning signs of an attack and employing calming breathing techniques can help you manage and reduce the intensity of a panic attack.
Heart Palpitations
One of the most common signs of a panic attack is heart palpitations. This feeling can be characterized by a rapid or irregular heartbeat, which can feel like a fluttering sensation in the chest. It can be accompanied by feelings of dizziness and a feeling of being out of breath.
The experience of heart palpitations can be frightening and can often cause people to feel anxious or panicked. It’s important to remember that experiencing heart palpitations is very common and usually isn’t a cause for concern. However, if you’re feeling these symptoms and are concerned about your health, it’s important to consult with your doctor to rule out any underlying medical conditions.
Panic attacks often cause heart palpitations, so if you’re experiencing these symptoms in conjunction with other panic attack symptoms such as shortness of breath, sweating, trembling, a sensation of choking, chest pain, nausea, fear of losing control, and/or dizziness, then it may be indicative of an impending panic attack.
Fear of Losing Control
Fear of losing control is a common sign of a panic attack. When people experience a panic attack, they may feel like they are going crazy or that something bad is about to happen. This fear can be overwhelming and can cause people to feel like they are unable to do anything or get help. People with panic attacks often worry that their behavior will be uncontrollable and that they won’t be able to stop it.
This fear can manifest itself in different ways. Some people may feel an urge to flee the situation, while others may become immobilized with fear. People may also experience difficulty speaking or making decisions, as well as intense sensations of helplessness.
The most important thing to remember is that these feelings of fear and loss of control are temporary and can be managed with proper treatment and support. Learning relaxation techniques, such as deep breathing and mindfulness meditation, can help to reduce the intensity of these symptoms. Talking to a mental health professional can also be beneficial in managing these fears and understanding the underlying causes of panic attacks.
Sweating
Sweating can be one of the physical warning signs of a panic attack. It may occur as an extreme feeling of warmth or heat all over the body, or in specific areas such as the palms of the hands, face, and armpits. People experiencing this symptom may experience profuse sweating that can make clothes and bedding damp.
Sweating is the body’s way of cooling itself down and is usually associated with physical activity. However, with a panic attack, the body may be producing sweat even though no physical activity has been done. This could be caused by the sudden surge of adrenaline during a panic attack which can trigger the body to go into a fight-or-flight mode, thus prompting excessive sweating.
Sweating can be a very uncomfortable symptom to experience. To help control this symptom, it’s best to stay in a cool area and wear lightweight, breathable clothing. Additionally, it may help to practice calming breathing exercises or meditation to help reduce stress levels and relieve anxiety.
Trembling
Trembling is a common symptom of panic attacks. It can be an uncomfortable sensation that is often accompanied by a sense of fear or dread. It may occur in any part of the body, but usually begins with the hands and arms, and can spread to other areas. Trembling can also include feelings of weakness, lightheadedness, and trembling of the voice.
During a panic attack, people may experience shaking that is so severe that it interferes with their ability to think or speak clearly. If you experience trembling during a panic attack, it is important to take some deep breaths, focus on calming activities, and talk to a healthcare provider about how to manage your symptoms.
Dizziness
Dizziness can be one of the signs of a panic attack, and it is one of the symptoms that can cause a great deal of distress. It is important to note that the dizziness associated with panic attacks is not the same as vertigo, which is caused by an inner ear problem.
When experiencing a panic attack, some people may feel like they are going to faint, or that their head is spinning. Other people may feel like they are on a boat, rocking back and forth. Some may even experience a sensation like they are standing on a seesaw.
The dizziness associated with panic attacks may be accompanied by nausea or lightheadedness, and can be so intense that it becomes difficult to focus on anything else. This is due to the physical stress that the body experiences during a panic attack, when adrenaline is released in response to fear or anxiety.
If you find yourself feeling dizzy during a panic attack, try to stay focused on your breathing and use relaxation techniques such as progressive muscle relaxation or deep breathing exercises. If the dizziness persists, it may be helpful to seek professional help. Talking to a mental health professional about your symptoms can help you better manage and cope with panic attacks.
8. General Weakness
Generally speaking, this type of weakness refers to a lack of overall strength.
What exactly does general weakness refer to?
Just as the name implies, general weakness refers to a perceived inability to stand up quickly or do anything that’s especially strenuous. Some people classify it as the same thing as exhaustion, but they are actually two very different sensations. After all, when a person is exhausted, they may very well feel weak. However, it doesn’t happen in every case of exhaustion.
What does this symptom feel like?
For those individuals who are typically healthy, they might suddenly feel like they no longer have the strength for their legs to hold them up if they try to stand.
Why does panic result in weakness?
The short answer
Panic attacks result in a surge of hormones. This surge can result in weakness.
The long answer
Your sense of strength is directly impacted by everything that happens in your body when you have a panic attack. When you experience the symptoms of a panic attack, it all comes together to make you feel shaky on your feet, even under the best of circumstances.
In fact, it’s virtually impossible to have so many hormones dumped into your bloodstream at one time without a significant physical impact. General weakness is part of it. What makes a panic attack unique from some other situations is that you might feel very charged up yet weak at the same time.
Panic can be a real punch to the gut.
Unfortunately, the following physical symptoms of a panic attack can result in severe discomfort…
7. Digestive Problems
It isn’t at all uncommon for people who have panic attacks to experience a whole range of digestive problems.
What sort of digestive issues can panic attacks cause?
These specific issues can include:
- Nausea
- Vomiting
- Diarrhea
- Constipation
Why do panic attacks cause digestive problems?
Imagine what would happen if you constantly pushed your car’s engine to the limit and beyond without ceasing. Now imagine how much worse that would be if you had the engine turning as hard as possible and then suddenly slammed the transmission into another gear. It doesn’t take someone with a thorough understanding of cars to figure out that the end result probably wouldn’t be good.
It’s basically the same thing with your body and anxiety’s effects on it. Namely, when you’re upset, anxious, or even depressed, the digestive system is directly impacted. The longer this goes on and the more severe the attacks become, the more likely it is that your digestive issues will become chronic issues.
Sometimes, this digestive discomfort can contribute to the following sign of panic…
6. Abdominal Pain
Another common side effect of panic attacks? Abdominal pain. If the discomfort or pain becomes severe or it doesn’t go away, though, it’s time to seek emergency medical treatment.
What does panic-related abdominal discomfort feel like?
It varies by individual. Some may feel a dull ache while others experience sharp pains.
Why does it happen?
Sometimes the pain is a result of other panic attack symptoms. For instance, repeated vomiting can cause pain, as can severe diarrhea. Constipation is another source of pain, especially if it goes on for a number of days.
However, sometimes the surge of hormones associated with acute panic may be to blame for short-term pain or discomfort, or even the following symptom…
2. Tachypnea/Rapid Breathing
One very noticeable physical symptom of a panic attack? Rapid breathing.
If you notice that your breathing increases when you get nervous, it’s easy to understand why this would be something that would naturally go along with a panic attack.
What is tachypnea?
Tachypnea is a medical term that refers to shallow, rapid breathing.
Why does panic cause rapid breathing??
The short answer
It’s a natural part of the body’s response to a flood of hormones.
The long answer
When a panic attack sets in, people have a natural tendency to take in rapid and shallow breaths, often without even realizing what they’re doing.
Unfortunately, this feeling of not getting enough air typically only serves to make the panic attack worse. In other words, when people take in shallow breaths, they may feel as if they aren’t getting enough air. This sensation can cause even more panic, resulting in the natural instinct to breathe in air to get more oxygen. However, the resulting breathing is rapid and shallow, meaning the body isn’t getting the oxygen it needs. That, in turn, can lead to more shallow and rapid breathing.
All in all, rapid breathing only serves to worsen the panic attack.
The most alarming symptom of all?
So, just what might be the single-most alarming sign of a panic attack?…
1. Tachycardia/Paid Heart Beat
While tachycardia can sometimes signal a potentially serious medical condition, it isn’t at all uncommon for individuals who are experiencing an anxiety attack to have tachycardia.
What is tachycardia?
Tachycardia refers to a rapid heartbeat, meaning that your heart is beating more than 100 times a minute at rest.
Does this symptom appear alone?
Often, no. It’s also common to experience heart palpitations, a sensation of the heart beating too quickly or too hard. Some people can actually feel their heart beating in their chest or neck.
Some people also experience PVC (premature ventricular contractions), which feels like the heart is fluttering.
Why does panic cause rapid heartbeat?
It is directly tied to the cortisol and adrenaline that runs through the bloodstream during a panic attack. Specifically, adrenaline causes the heart rate to go up dramatically. The more anxiety you experience, the more likely it is that your heart rate will go beyond 100 beats per minute.
What’s next?
What’s most important for someone experiencing panic to know?…
Final Thoughts
Panic attacks happen for a wide variety of different reasons. Specifically, every person who experiences them typically has a different set of triggers that will set them off.
Knowing these symptoms is key to managing panic.
If you’re able to accurately identify the triggers and then recognize the signs and symptoms of panic attacks, it becomes easier to know when an attack is about to happen. And that knowledge means you can have an easier time coping with this condition.
Management is possible.
While experiencing a panic attack can feel like the end of the world, it isn’t; eventually panic attacks will end. Learning how to manage panic in the meantime can make it easier to get through panic attacks and lead a more fulfilling life.
