Last Updated on 4 March 2024 by Bukhosi Moyo
Experiencing an anxiety panic attack can feel like your heart is racing, your breath is running out, and your mind is in chaos. It’s a sudden and overwhelming surge of fear and physical discomfort, as if the world is closing in on you.
A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause.
In this post, we’ll delve into the experience of a panic attack, its physical sensations, emotional impact, and how you can cope with it.
Quick Summary
- Anxiety panic attacks are characterized by intense physical sensations, often mistaken for a heart attack, in response to perceived threats.
- Cognitive symptoms involve overwhelming fears of losing control, going crazy, or even dying, leading to racing thoughts and feelings of detachment.
- Emotional impacts range from fear and anxiety to shame and isolation, potentially leading to depression.
- Coping strategies include identifying triggers, relaxation techniques, grounding exercises, challenging negative thoughts, and seeking professional help.
- Understanding and addressing panic attacks is vital, as they can affect anyone, and help is readily available to promote better mental health and overall well-being.
Physical Sensations
The physical sensations of an anxiety panic attack can be very intense and frightening.
They are caused by the body’s “fight or flight” response, which is triggered when the body perceives a threat.
Some of the most common physical sensations of an anxiety panic attack include:
- Racing heart
- Shortness of breath or smothering feeling
- Choking sensation
- Chest pain or discomfort
- Trembling or shaking
- Sweating
- Chills or hot flashes
- Numbness or tingling sensations
- Feeling dizzy, unsteady, lightheaded, or faint
- Muscle tension
- Stomach upset
- Headache
- Feeling like you have to go to the bathroom urgently
These symptoms can be so severe that they may feel like you’re having a heart attack or that you’re going to die.
However, it’s important to remember that panic attacks are not harmful, and they will eventually pass on their own.
Cognitive Symptoms
Cognitive symptoms are mental or thinking problems that can occur with anxiety panic attacks.
They can be just as distressing and frightening as the physical symptoms, and they can make it difficult to cope with the attack.
Some of the most common cognitive symptoms of anxiety panic attacks include:
- Sense of impending doom or danger: This is a feeling that something bad is going to happen, even though there is no real evidence to support this fear.
- Fear of losing control or going crazy: This is a fear that you will lose control of yourself or your actions, or that you will go crazy.
- Fear of dying: This is a fear that you are going to die during the panic attack.
- Derealization: This is a feeling of detachment from reality, as if you are watching yourself from the outside or that the world around you is unreal.
- Depersonalization: This is a feeling of detachment from yourself, as if you are not in your own body.
- Racing thoughts: This is a feeling that your thoughts are racing out of control and that you cannot keep up with them.
- Mind going blank: This is a feeling that your mind has gone blank and that you cannot think clearly.
- Difficulty concentrating: This is a feeling that you cannot focus on anything and that your mind is easily distracted.
Emotional Impact
The emotional impact of anxiety panic attacks can be significant. They can cause a wide range of emotions, including:
- Fear: This is the most common emotion experienced during an anxiety panic attack. It can be a fear of losing control, going crazy, dying, or experiencing other negative consequences.
- Anxiety: This is a feeling of worry and nervousness. It can be difficult to control and can interfere with daily life.
- Shame: Some people feel ashamed of having anxiety panic attacks, especially if they occur in public places. They may feel like they are weak or that they should be able to control their emotions.
- Frustration: Anxiety panic attacks can be frustrating because they can happen without warning and can be difficult to manage.
- Isolation: Some people withdraw from social activities and relationships because they are afraid of having an anxiety panic attack in public. This can lead to feelings of loneliness and isolation.
- Depression: Anxiety panic attacks can be a symptom of depression, or they can lead to depression over time.
Coping Strategies
Here are some coping strategies for anxiety panic attacks:
- Identify your triggers: What are the things that typically trigger your anxiety panic attacks? Once you know what your triggers are, you can start to develop strategies for avoiding them or coping with them more effectively.
- Develop a relaxation technique: There are a number of different relaxation techniques that can be helpful for managing anxiety panic attacks. Some examples include deep breathing, progressive muscle relaxation, and meditation.
- Practice grounding exercises: Grounding exercises can help you to stay present in the moment and to focus on the here and now. This can be helpful for managing anxiety panic attacks because it can help you to take your mind off of your anxious thoughts.
- Challenge your negative thoughts: Anxiety panic attacks are often accompanied by negative thoughts, such as “I’m going to die” or “I’m going to lose control.” It’s important to challenge these negative thoughts and to replace them with more realistic and positive thoughts.
- Seek professional help: If you are struggling to cope with anxiety panic attacks on your own, it is important to seek professional help. A therapist can teach you coping mechanisms and help you to develop a treatment plan.
Conclusion
In South Africa, where the spirit of togetherness thrives, it’s essential to understand what a panic attack feels like and how to cope with it.
Panic attacks can affect anyone, no matter where you are. Remember, you’re not alone, and help is available.
By acknowledging the experience of a panic attack and seeking support, you can take a meaningful step toward better mental health and overall well-being.
