Panic attacks affect millions of people worldwide, including many in the United States. They are more than just temporary surges of fear and can significantly impact daily life. This article explores effective ways to help manage panic attacks and provides valuable information and support for those affected and their loved ones.
What Are Panic Attacks?
Panic attacks are sudden, intense episodes of anxiety that often occur without warning. They’re characterized by overwhelming fear and physical symptoms, such as a racing heart, sweating, and shortness of breath. Unlike regular feelings of anxiety, panic attacks involve intense physical and psychological reactions. Many people report feeling as though they’re about to die during a panic attack. This sense of impending doom, which seems to strike out of nowhere, makes panic disorder one of the most distressing types of anxiety disorders.
At the Institute for Modern Psychotherapy, we’ve worked with over 16,000 cases, showing that panic disorders, like other anxiety disorders, can be effectively managed and even fully overcome. You don’t have to settle for outdated methods or accept the belief that panic disorders can’t be completely resolved.
Common Symptoms of a Panic Attack
The most common symptoms of panic attacks include:
- Rapid heartbeat or palpitations
- Excessive sweating
- Trembling or shaking
- Shortness of breath or feelings of choking
- Chest pain or discomfort
- Nausea or abdominal pain
- Dizziness, lightheadedness, or feeling faint
- Hot flashes or chills
- Numbness or tingling sensations
- Fear of losing control or feeling like you’re “going crazy”
- Fear of dying
Understanding these panic attack symptoms is the first step to recognizing when you or someone else may be experiencing an attack.
What Does a Doctor Do for Panic Attacks?
If a healthcare provider suspects that a patient has panic disorder or another anxiety disorder, they will typically recommend seeing a psychiatrist, therapist, or licensed mental health professional. In the United States, no referral is required to consult a mental health specialist, so patients can directly contact a licensed therapist or psychiatrist for an evaluation. During the assessment, the professional will determine if an anxiety disorder is present and, if so, which specific type.
How Is a Panic Attack Diagnosed?
During an initial mental health assessment, a series of questions can help identify whether someone suffers from an anxiety disorder and determine its specific nature.
It’s essential to rule out other potential causes for the sudden onset of panic attacks. In some cases, certain triggers are overlooked, leading to prolonged anxiety and panic symptoms. As a result, many individuals may take medications for years, even when alternative treatment options could be more effective. Commonly overlooked triggers include:
- Digestive issues (e.g., Roemheld syndrome)
- Side effects of medications
- Cognitive distortions or inaccurate thought patterns
- Incorrect thyroid medication dosage
- Misinformation from social media
- Drug use and energy drinks
- Food intolerances
- Cervical spine (neck) issues
- Mismatched therapy methods for the individual’s personality type
Addressing these potential causes is crucial for an accurate diagnosis and an effective treatment plan.
How Can Panic Attacks Be Treated?
There are various options for treating panic attacks, but not everyone responds equally well to each method. While common treatments like Cognitive Behavioral Therapy (CBT) or medication can help many people manage their symptoms, some seek more comprehensive solutions that go beyond symptom management.
Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy is one of the most widely used therapies for panic attacks. Its primary goal is to help patients identify and change negative thought patterns that fuel their anxiety. CBT often includes exposure therapy, a technique that helps people confront their fears in a controlled, supportive environment.
Exposure Therapy
Exposure Therapy, also known as confrontation therapy, is a key technique within CBT. It involves gradually exposing patients to the situations or sensations that trigger their panic in a safe and controlled way. Over time, this approach can help reduce the intensity of the panic response.
Psychodynamic Therapy
Psychodynamic therapy has been used for over half a century to treat conditions like anxiety disorders, depression, psychosomatic conditions, and dissociative disorders. This approach focuses on helping individuals recognize and address significant influences from their childhood and adolescence that may contribute to current symptoms. Although it can be effective for some people, psychodynamic therapy may not provide the immediate relief that many people with panic attacks seek. Instead, it offers a long-term process of understanding underlying emotional conflicts.
Psychoanalysis
Psychoanalysis was once considered a groundbreaking approach for treating all types of anxiety disorders, but it is now viewed with increasing skepticism. Modern research suggests that psychoanalysis is less effective for panic attacks compared to more targeted therapies like Cognitive Behavioral Therapy (CBT). Additionally, many insurance providers in the United States no longer cover psychoanalytic treatments, as they are time-consuming, costly, and often do not deliver the desired results. While some individuals find deep insights into their psyche enriching, experts typically recommend faster and more targeted approaches, particularly for those with acute symptoms of anxiety and panic
Talk Therapy
Talk therapy, which is based on Carl Rogers’ client-centered approach, emphasizes empathy and unconditional positive regard. While this humanistic approach can be helpful for building self-esteem, it is often less effective in treating panic attacks compared to structured therapies like CBT. Talk therapy lacks specific techniques for managing panic and anxiety, which makes it less suitable for individuals who need immediate and practical tools to control their symptoms. For this reason, many professionals recommend therapies that offer targeted strategies, such as cognitive behavioral therapy, for managing panic attacks.
Medications for Panic Attacks
In recent years, the use of medication to treat panic disorders has come under increased scrutiny. While medication can be effective for some individuals, many studies question the benefits of antidepressants and highlight the risks of dependency on certain medications, such as benzodiazepines.
Antidepressants for Panic Attacks
Selective Serotonin Reuptake Inhibitors (SSRIs) and Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs) are frequently prescribed as a first-line treatment for panic attacks. However, recent studies have shown that antidepressants may only provide modest relief and can come with a range of side effects, including weight gain, sleep disturbances, sexual dysfunction, and emotional numbing. These side effects can significantly impact a person’s quality of life, especially with long-term use.
While some treatment guidelines still recommend combining antidepressants with cognitive therapy, many experts suggest that Cognitive Behavioral Therapy (CBT) alone often provides a longer-lasting and more effective outcome. In the United States, it is increasingly common for patients to seek out doctors who focus on holistic or integrated treatment approaches, aiming to avoid the side effects of medication and achieve sustainable, long-term results.
Benzodiazepines
Benzodiazepines, such as Xanax and Ativan, are commonly prescribed for their fast-acting and highly reliable effects. However, they come with a significant risk of addiction, often within just a few weeks of use. For this reason, benzodiazepines should be prescribed cautiously, only in emergencies, and ideally for short-term use only. Patients are advised to work closely with their healthcare provider to ensure that they use these medications safely and explore other non-addictive treatment options whenever possible.
Self-Help Strategies for Panic Attacks
There are countless self-help strategies for panic attacks available online. Many of these techniques offer at least some relief, helping individuals feel less helpless in the face of fear and panic. One particularly effective approach is the Bernhardt Method. This online program, specifically developed for individuals with anxiety, teaches a range of effective techniques in just 7 hours. These strategies can not only stop panic attacks within seconds but also address panic disorders in a way that may allow them to disappear entirely within a few weeks.
Reducing Panic Disorders with Mindfulness and Meditation
Mindfulness techniques and meditation can help reduce panic by focusing attention on the present moment. While these practices may not be enough to eliminate panic attacks entirely, as they don’t address the root causes, they can serve as a helpful complement to effective therapy. By practicing mindfulness, individuals learn to observe their thoughts and emotions without judgment, which can help reduce the intensity of anxiety and panic symptoms.
Physical Activity: Exercise Helps Alleviate Panic Attacks
Physical activity plays a crucial role in managing various mental health conditions, including anxiety and panic disorders. Research highlights the importance of exercise in promoting brain-derived neurotrophic factor (BDNF), a protein essential for brain health. BDNF supports the growth and maintenance of nerve cells and plays a key role in the brain’s ability to adapt and reorganize. Regular exercise boosts BDNF production, which can improve mood and support mental well-being.
Studies show that physical activity not only helps alleviate anxiety symptoms but can also serve as a preventive measure against panic attacks. Whether it’s endurance activities like running and cycling or gentler exercises like yoga and hiking, exercise helps reduce stress and supports overall well-being. Additionally, regular physical activity improves sleep quality and general health, both of which positively impact mental health. For these reasons, physical activity should be an essential part of any treatment plan for anxiety disorders.
Bernhardt Method: A Leading Self-Help Strategy for Panic Attacks
The Bernhardt Method offers an innovative and highly effective approach to dealing with panic attacks. Based on the latest findings in neuroscience, it uses simple yet powerful techniques to “reprogram” the brain. Many individuals report significant improvements in a short period of time. The Bernhardt Method provides both emergency techniques for immediate relief from anxiety and panic, as well as strategies to permanently change anxiety-inducing thought patterns. This enables individuals to regain control over their thoughts and emotions, allowing them to enjoy life more freely within just a few weeks.
What Does the Body Lack During Panic Attacks?
A healthy mind resides in a healthy body. This is why proper nutrition and sufficient sleep are crucial for restoring and maintaining mental health.
Nutrition: Preventing Panic Attacks with the Right Nutrients
A balanced diet rich in essential nutrients can significantly improve overall well-being. In particular, foods that contain omega-3 fatty acids, antioxidants, and vitamins like B6 and B12 support brain function and promote the production of neurotransmitters, which are essential for mood regulation.
Additionally, certain foods have anti-inflammatory properties that help lower stress levels. Whole grains, fruits, vegetables, nuts, and fish are all excellent components of a healthy diet. On the other hand, limiting the consumption of caffeine, sugar, and processed foods is advisable, as these can increase stress and tension.
Staying adequately hydrated is also crucial for optimal brain and body function. In fact, dehydration has been shown to potentially trigger anxiety and even panic attacks. By ensuring sufficient water intake and focusing on a nutrient-dense diet, individuals can support both their mental and physical health, reducing the likelihood of panic attacks.
Conquering Panic Attacks in Sleep
Good sleep is essential not only for mental health but also for overall well-being. Lack of sleep can increase feelings of anxiety and severely impact your ability to cope with stress and panic. During sleep, the brain processes emotional experiences and regenerates, which is crucial for maintaining emotional balance and mental health.
People who get enough quality sleep are generally less prone to panic attacks. If you struggle with sleep, incorporating mindfulness exercises or meditation into your evening routine can be helpful. For those who experience frequent nightmares, we recommend exploring resources that provide tips on managing these symptoms. And if you have trouble falling asleep, you might want to try the 10-Sentence Method in the evening, which many patients report helps them drift off to sleep easily.
Alternative Treatment Methods for Panic Attacks
The saying, “Whatever works, is right,” applies to treating panic disorders as well. The key is to address the root causes of the anxiety disorder, not just its symptoms. There are many alternative approaches that can complement traditional treatments and help individuals better manage anxiety and panic. Here are a few options:
Acupuncture for Panic Attacks
Acupuncture may help alleviate symptoms of panic disorder for some individuals. However, it’s important to remember that acupuncture typically does not address the root causes of anxiety or panic attacks. While it may not “cure” the disorder, it can serve as a supportive therapy to help reduce symptoms and provide temporary relief.
Dietary Supplements: A Valuable Aid for Panic Attacks
Dietary supplements can be a helpful addition to treatment, especially if nutrient deficiencies are contributing to anxiety symptoms. For instance, deficiencies in vitamin D and magnesium have been linked to increased anxiety and panic.
- Vitamin D: This vitamin, which is absorbed from sunlight and certain foods, plays a critical role in mood regulation and brain function. A deficiency in vitamin D may contribute to symptoms of anxiety and depression.
- Magnesium: Found in leafy greens, nuts, and whole grains, magnesium is essential for nerve function and stress management. Low magnesium levels can exacerbate anxiety and reduce the body’s ability to cope with stress.
- Omega-3 Fatty Acids: Often found in fish oil, omega-3s have anti-inflammatory properties and support brain health. Studies suggest they may help stabilize mood.
- B Vitamins: These vitamins support neurotransmitter production, which is vital for mood regulation and emotional stability.
- Probiotics: A healthy gut can positively impact mental health due to the close connection between the gut and brain. Probiotics may improve gut health, which in turn can support mental well-being.
Dietary supplements can play a supportive role in managing panic attacks, but they should be used as part of a comprehensive treatment plan and in consultation with a healthcare provider.
Herbal Remedies for Panic Attacks
Herbal remedies are growing in popularity as natural alternatives to antidepressants, which can have unwanted side effects. While herbal remedies may not address the root causes of panic attacks, they can help alleviate symptoms of anxiety and support relaxation.
- Valerian: Valerian root has traditionally been used to calm nerves and improve sleep quality. Studies suggest that valerian may reduce anxiety without the side effects associated with synthetic sleep aids.
- St. John’s Wort: Commonly used for mild to moderate depression, St. John’s Wort also has anti-anxiety properties. However, it can interact with many medications, so it should only be taken under medical supervision.
- Passionflower: Often recommended for anxiety and insomnia, passionflower is known for its calming effects and may help reduce nervousness.
- Lavender: Lavender oil, whether used as an essential oil, in tea, or in capsule form, has soothing and relaxing properties that can help with anxiety and improve sleep.
- Chamomile: Chamomile tea is widely recognized for its calming effects. Regular consumption can help alleviate mild anxiety and improve sleep.
- Ashwagandha: An adaptogen from Ayurvedic medicine, ashwagandha helps the body adapt to stress and can reduce anxiety. It is also thought to enhance mental clarity and energy.
Herbal remedies can be a valuable complement to anxiety treatment, but they should be part of a holistic approach and ideally used under the guidance of a healthcare professional. Always consult with your doctor before starting any new supplement, especially if you are already taking medication.
Is the Paper Bag Breathing Method Still Relevant for Panic Attacks?
The paper bag breathing technique was once a common method for managing hyperventilation symptoms during panic attacks. However, recent research increasingly questions the effectiveness and safety of this approach. Breathing into a paper bag may reduce the body’s oxygen supply, leading to further discomfort and even increasing feelings of distress.
A safer alternative is to consciously slow down and deepen your breathing without using a bag. Techniques such as the 4-7-8 breathing pattern or breath counting have proven to be more effective and safer. These methods help regulate breathing and reduce panic symptoms in a controlled, sustainable way. However, it’s essential to focus on treating the underlying causes of panic rather than just managing the symptoms.
Panic Attacks: Emergency Strategies You Should Avoid
For those who have suffered from panic attacks for a long time, the desperation for relief is understandable. However, some strategies should be avoided, especially since effective treatment options, such as the Bernhardt Method, are available and supported by numerous studies.
Using Alcohol and Drugs to Combat Panic Attacks? Not a Good Idea!
Many people dealing with anxiety and panic attacks often turn to alcohol or drugs, hoping for quick relief. Alcohol might initially feel calming, and some may resort to drugs as a way to escape reality. However, this relief is deceptive and short-lived, if it occurs at all.
Regular alcohol consumption can lead to tolerance, requiring increasingly larger amounts to achieve the same effect, potentially leading to dependency. This adds additional health and social issues to existing anxiety problems. Alcohol can also disrupt sleep, worsen mood, and impair the body’s natural coping mechanisms, creating a vicious cycle.
Even substances like marijuana, which has been legalized in many states, can increase anxiety and trigger panic attacks in some people. While many people understand that alcohol and drugs are not real solutions, few realize how they can worsen the problem. Maintaining a clear mind is crucial to identifying and addressing the true causes of panic attacks effectively.
Avoidance Behavior with Panic Attacks Only Makes Things Worse
Avoiding panic-inducing situations may seem logical at first, but in the long run, it can worsen anxiety. People often try to control their anxiety by avoiding anything that triggers stress or fear. While this might provide short-term relief, it significantly limits one’s life and often intensifies fear over time.
Instead of total avoidance, it’s important to work on realigning your thought patterns. Negative thought patterns are more likely to trigger irrational fears and panic attacks than external situations. Therapeutic methods like the Bernhardt Method, which help identify and replace dysfunctional thought patterns, can lead to rapid progress. Techniques like the 10-Sentence Method and 5-Channel Technique are particularly effective for reprogramming the brain and regaining control over thoughts and emotions.
Negative Thought Patterns Can Trigger Panic Attacks
Constantly preparing for the worst doesn’t protect you from fear and pain; rather, it guarantees you’ll experience more of both. Negative thought patterns, such as defensive pessimism or chronic self-criticism, can trigger panic attacks and worsen anxiety symptoms.
Excessive self-criticism leads to persistent self-doubt and low self-esteem by focusing only on perceived mistakes and weaknesses. Similarly, defensive pessimism—the expectation of negative outcomes—heightens negative emotions and prevents positive experiences.
This cycle of fear and insecurity can drastically reduce quality of life. It often begins with a single, seemingly isolated panic attack, perhaps triggered by a temporary nutrient deficiency. However, constant overthinking about this initial attack can lead to more panic episodes. Breaking this cycle involves becoming aware of negative thought patterns and actively challenging them. Effective therapy helps replace these patterns with positive, realistic beliefs, which can reduce the frequency of panic attacks and improve overall well-being.
Support from Friends and Family is Important During Panic Attacks
Support from friends and family can make a significant difference in coping with panic attacks. Open communication and understanding are essential, but it’s also important not to use this support as an excuse to avoid difficult tasks or situations. True recovery requires taking full responsibility for your own well-being. While encouragement from loved ones provides strength, personal accountability is key to overcoming anxiety and regaining control over your life.
Panic Disorder: When to Seek Professional Help
If panic attacks start to interfere with daily responsibilities, or if you can only fulfill them with great difficulty, it’s time to seek professional help. A great starting point is often online therapy programs, which can be accessed anytime, day or night. For those interested in the Bernhardt Method, trained therapists are available for additional sessions to provide support during or after the online therapy. Many testimonials highlight the effectiveness of this approach in reducing panic symptoms.
Treatment for Panic Attacks: How to Find the Right Therapist
A good therapist should have experience in treating panic attacks and be able to establish a trustworthy relationship. You can assess the effectiveness of your therapist with a simple test: if you feel significantly better after each session and receive practical strategies to manage panic, you’re likely in the right hands. Don’t hesitate to seek a different therapist if you don’t feel supported or if the process feels ineffective. Life is too short for unhelpful or prolonged therapy.
Conclusion
Panic disorders are common, but fortunately, there are effective and fast-acting treatment options available. It’s essential to stay proactive and continue exploring solutions until you find the approach that works best for you. Taking control of your mental health is a journey, but with the right tools and persistence, relief from panic attacks is within reach.
Troy A.
Tampa, Florida