A panic attack is a sudden and intense episode of anxiety, often appearing unpredictably. It can feel very overwhelming, as if you’re losing control, fainting, or even having a heart attack.

Possible causes and contributing factors:

1. Biological factors

• Genetics: having a family history of anxiety or panic disorder increases the risk.
• Brain chemistry: imbalances in neurotransmitters such as serotonin, norepinephrine, or GABA may play a role.
• Overactive stress response: the body’s “fight-or-flight” system can trigger intense fear even without real danger.

2. Psychological factors

• High levels of stress (work, school, relationships, financial issues).
• Personality traits: people who are more sensitive to stress or prone to worrying may be more vulnerable.
• Past trauma (e.g., accidents, abuse, loss) can make the nervous system more reactive.

3. Lifestyle and habits

• Excessive caffeine, alcohol, or stimulants (energy drinks, drugs) can trigger attacks.
• Lack of sleep and fatigue weaken stress regulation.
• Major life changes (moving, separation, new job) can act as stress triggers.

4. Medical conditions

• Certain health problems (thyroid issues, heart rhythm disturbances, asthma, etc.) can mimic or trigger panic-like symptoms.
• That’s why it’s often recommended to consult a doctor to rule out physical causes.

Symptoms of a panic attack :

Physical symptoms

• Rapid heartbeat (palpitations)
• Chest pain or discomfort
• Shortness of breath or feeling like you’re choking
• Sweating, chills, or hot flashes
• Trembling or shaking
• Dizziness, lightheadedness, or fainting
• Nausea or stomach upset
• Tingling or numbness in hands, feet, or face

Psychological symptoms

• Intense fear of losing control or “going crazy”
• Fear of dying
• Feeling detached from reality (derealization) or from yourself (depersonalization)

Solution of panic attack:

1. Therapies

• Cognitive Behavioral Therapy (CBT): The most effective treatment. It helps you understand triggers, change anxious thought patterns, and gradually face situations you fear.
• Exposure therapy: Safely confronting sensations or situations that trigger panic until they lose their power.
• Mindfulness and relaxation techniques: Breathing exercises, meditation, and grounding strategies reduce the body’s stress response.

2. Medications (sometimes used)

• Antidepressants (SSRIs or SNRIs) are commonly prescribed for panic disorder.
• Benzodiazepines may be given for short-term relief, but they are not a long-term solution due to dependency risks.

3. Lifestyle changes

• Regular exercise (reduces stress and regulates mood).
• Adequate sleep.
• Reducing caffeine, alcohol, and nicotine, which can worsen anxiety.
• Balanced routines with relaxation time.

What can help during an attack:

• Controlled breathing: inhale deeply through your nose, exhale slowly through your mouth.
• Grounding in the present moment: look at an object, name 5 things you can see, 4 things you can hear, etc.
• Accepting the attack rather than fighting it, reminding yourself it will pass.