What Are Panic Attacks?

Understanding Their Impact and How Therapy Can Help

Panic attacks can feel overwhelming, frightening, and unpredictable. For many, they may come out of nowhere, leaving you with a sense of losing control over your body and emotions. If you or someone you know experiences panic attacks, understanding what they are and how therapy can help is an important step toward reclaiming your life.

What Are Panic Attacks?

A panic attack is an intense, sudden surge of fear or discomfort that triggers a range of physical and psychological symptoms. Panic attacks typically peak within minutes and may include:

• Racing or pounding heart (palpitations)

• Sweating

• Shortness of breath or hyperventilation

• Chest pain or tightness

• Dizziness or lightheadedness

• Feeling detached from reality (derealisation) or yourself (depersonalisation)

• Fear of losing control, going crazy, or dying

Though panic attacks can feel life-threatening, they aren’t physically dangerous. However, their intensity can make them terrifying, leading to avoidance behaviours and ongoing anxiety about future attacks.

How Panic Attacks Impact Your Life

Panic attacks don’t just affect you in the moment—they can have lasting effects on your emotional, mental, and physical health. Here are a few ways panic attacks may disrupt your life:

1. Avoidance of Situations: People who experience recurrent panic attacks may begin to avoid places, activities, or situations they associate with the attacks. For example, if you had a panic attack while driving, you might start avoiding driving altogether. This can lead to agoraphobia, where you avoid leaving the house for fear of having a panic attack in public.

2. Increased Anxiety: Panic attacks often lead to heightened anxiety, especially anticipatory anxiety, where you constantly fear having another attack. This creates a cycle where the fear of panic attacks leads to more anxiety, which increases the likelihood of another attack.

3. Impact on Relationships: Panic attacks can strain relationships with family, friends, or partners. You might feel embarrassed, ashamed, or worry about how others will perceive you, causing you to withdraw socially.

4. Physical Health Consequences: The chronic stress and anxiety associated with panic attacks can take a toll on your physical health. It’s not uncommon for people with frequent panic attacks to develop headaches, digestive issues, or chronic fatigue.

5. Disrupted Daily Life: Panic attacks can make it difficult to function in day-to-day life. Whether it's affecting your work performance, disrupting sleep, or preventing you from enjoying activities, the impact on your overall quality of life can be significant.

   
   

How Therapy for Panic Attacks Help

The good news is that therapy is highly effective in helping individuals manage and reduce the frequency and intensity of panic attacks. At The Inner Collective Clinical Psychology, we take a compassionate and tailored approach to help you regain control over your life.

Here’s how therapy can make a difference:

1. Identifying Triggers

One of the first steps in therapy is understanding what triggers your panic attacks. While they may sometimes seem to come out of the blue, panic attacks often have underlying stressors, thoughts, or situations that set them off. A therapist helps you uncover these patterns, bringing more awareness to your experience.

2. Challenging Unhelpful Thoughts

Panic attacks are often fueled by catastrophic thinking, where you interpret bodily sensations as signs of danger or doom. Therapy, particularly Cognitive Behavioural Therapy (CBT), focuses on challenging and reframing these unhelpful thoughts. Over time, you’ll learn that while panic attacks feel distressing, they are not dangerous, and you can manage them more effectively.

3. Learning Relaxation Techniques

A core component of panic attack treatment is learning how to calm the body and mind in moments of distress. Therapy may introduce techniques such as:

• Deep breathing: Slowing down your breathing can help prevent hyperventilation and reduce anxiety.

• Progressive muscle relaxation: This involves tensing and relaxing different muscle groups to release tension in the body.

• Mindfulness meditation: By grounding yourself in the present moment, mindfulness can help reduce the fear of losing control during an attack.

  
  

4. Exposure Therapy

For those who avoid situations that trigger their panic attacks, exposure therapy can be a powerful tool. In a safe, controlled environment, a therapist helps you gradually confront your fears and anxiety-provoking situations. Over time, you’ll build confidence in your ability to cope with these situations without experiencing a panic attack.

5. Building Emotional Resilience

Therapy isn’t just about managing symptoms in the short term—it’s about building long-term emotional resilience. Through a combination of emotional support, psychoeducation, and skill-building, you’ll be empowered to navigate anxiety and stress more effectively. This will reduce the likelihood of future panic attacks and improve your overall well-being.

The Inner Collective's Approach to Treating Panic Attacks

At The Inner Collective Clinical Psychology, we offer evidence-based and compassionate therapy tailored to your unique needs. We understand how debilitating panic attacks can be, and we’re here to provide a safe space for you to explore your experiences and find relief. We work collaboratively with you to develop personalized strategies for managing panic attacks and regaining control over your life.

Final Thoughts

Panic attacks can make life feel unpredictable and overwhelming, but with the right therapeutic support, it’s possible to manage and even overcome them. If you’re ready to take the first step toward relief, contact us at The Inner Collective Clinical Psychology. We’re here to help you on your journey to healing and empowerment.