The science behind panic attacks — and what you can do to manage them
Unravel the mysteries of panic attacks as we delve into the scientific explanations behind these overwhelming experiences. Discover empowering strategies to regain control, offering a beacon of hope for those grappling with this often misunderstood mental health issue.
Panic attacks are common
At least one-third of us will experience one at some point in our lives
- Symptoms vary from person to person, but they can include a pounding heart, shortness of breath, light-headedness, sweating, trembling, nausea, tingling or numbness in the fingers and toes, and an overwhelming sense of impending doom
- Despite how terrifying and memorable panic attacks can be, they are not dangerous
- Panic attacks occur when the brain and body are out of sync and a normal physiological fear response happening at a totally inappropriate time
What happens in your body during a panic attack
Panic attacks begin with something that causes your heart to race.
- Your amygdala sends a distress signal to your hypothalamus, a tiny command center that sits atop the brainstem and coordinates involuntary bodily functions such as breathing, blood pressure and heartbeat
- The hypothalamus fires messages via the autonomic nervous system to the adrenal glands, prompting them to flood your bloodstream with hormones including adrenaline and cortisol
- These chemical messages engage your body’s survival reflexes and ready it to take defensive action.
How can we hit the brakes?
Recognize that panic attacks are just fear of fear
- Find a quiet spot where you can talk yourself through why you’re feeling what you’re feeling
- Try deep breathing exercises to stimulate the vagus nerve, which runs through regions including the digestive system and diaphragm and feeds directly into the brainstem’s nucleus of the solitary tract
- Practice mindfulness meditation to strengthen neural connections between the frontal cortex and the amygdala
- Focus intently on your breath and heartbeat in a relaxed setting to help you shake off any reflexive jump to panic when panic attacks speed up in everyday life
- Cognitive behavioral therapy to help modify behavioral responses to life events
- Therapy can help too