Panic Attacks: 5 Things You Need to Know
Panic Attacks: 5 Things You Need to Know
What are the psychological causes behind panic attacks? What triggers them? And what are the five things you need to know that can change the way you see the problem?
Panic attacks are sudden, episodic manifestations of intense fear, where anxiety becomes excessive and uncontrollable. They are accompanied by strong somatic and psychological sensations. Those who live with panic attacks know all too well how difficult it is to deal with their fears.
The fears experienced often become a kind of protection from the outside world. It is no coincidence that panic attacks are frequently associated with phobias that are hard to manage. Normal activities such as leaving the house, taking an elevator, driving a car, using public transportation (bus, tram, train), or simply being in a crowd can become situations that trigger panic.
The first reaction of someone who suffers from panic attacks is usually to avoid all situations that might trigger them. Life then becomes filled with suffering, because this avoidance creates a self-imposed, restrictive lifestyle that prevents free movement in the world. But what are the psychological causes underlying panic attacks?
What Are Panic Attacks and How Do They Manifest?
Panic attacks tend to arise during specific life stages, and attention should be paid to why they emerge at that particular moment. Unfortunately, the first instinct is often to underestimate them—something we would never do if we had heart pain, when we would immediately consult a cardiologist. Instead, people with panic attacks often do nothing, resorting to coping strategies that are ineffective “attempted solutions.” This reinforces the belief that there is no definitive way out, and that the only option is to remain in the comfort zone.
As years pass, the problem persists, becoming chronic and ingrained in one’s personality. But what if we saw the onset of panic at a specific point in life as a clear signal that something is pulling us away from our true essence? Yes, exactly.
How many times have we adapted to social rules, thinking we were doing the right thing, only to soon feel a sense of unease? How many times have we thought about cutting ties with people who didn’t reflect a positive image of ourselves, but carried on “for peace’s sake,” forgetting to put our well-being first? How many times have we pursued a university path more to meet parental expectations than out of genuine passion?
Panic often arises when certain situations or relationships suffocate our soul and drain the creative energy we all possess.
Panic Attacks: The Psychological Causes
There are many reasons panic attacks occur. Often they are tied to rigid roles people feel forced to play: the “good daughter,” the “black sheep” of the family, the wife who sacrifices her ambitions for her family, the overly nurturing mother, the efficient, punctual worker, and so on.
These rigid roles act like cages, leaving no room to express other behaviors, because they create expectations: “You must act according to this role, because that’s what others expect.” The fear of rejection or criticism forces people to perform a script that is nothing but a façade.
As a result, life is lived according to expectations that create suffering. Refusing to step away from these roles and embrace one’s true self often leads to panic attacks, which signal it is time to change. Frequently, ideas learned within the family or cultural context keep the problem alive, leading to inadequate solutions that only reinforce symptoms.
5 Things You Need to Know About Managing Panic Attacks
Panic attacks present with a variety of symptoms: sweating, trembling, dizziness, shortness of breath, numbness, rapid heartbeat, breathing difficulties, feelings of unreality, nausea, chills or hot flashes, and fear of dying. They are more common during stressful periods, and certain critical life events can trigger them.
Common events that may lead to panic attacks include (though many more subtle ones exist):
- The loss or illness of a loved one
- Experiencing some form of violence
- Financial or work-related problems
- Marriage or starting to live together
- Separation or divorce
Despite how overwhelming they feel, there are five key things you need to know that can help you realize panic attacks can be eliminated for good. Negative thoughts during an attack may convince you there is no way out, but in fact, mistaken beliefs are what keep you trapped in the problem.
Here are the five things that can change your perspective and restore the optimism you need to feel better:
1. Proper Breathing Techniques
A very effective way to manage panic episodes is correct breathing. During an attack, breathing is often shallow and high in the chest, creating a sense of shortness of breath and leading to hyperventilation.
Hyperventilation worsens anxiety and panic symptoms. By contrast, diaphragmatic breathing increases lung volume and produces a relaxing effect that helps reduce both anxiety and somatic symptoms. It’s important to breathe slowly and deeply, pausing between inhalation and exhalation, holding the air for four seconds. Even better: practice yogic breathing daily to train your body.
2. Professional Support
Anyone who has experienced panic attacks knows the first instinct is to avoid triggering situations—staying home, depending on family or a partner for transportation. This often leads to low self-esteem and sadness (sometimes with depressive symptoms), since normal life becomes impossible.
To prevent long-term dependence, it is important to consult a psychologist right after the first panic episode. A professional can help you identify the causes and guide you toward the most effective strategies to overcome the disorder until it is completely eliminated.
3. Don’t Blame Yourself
It’s not your fault. People who experience panic attacks often think it’s their fault, especially after trying multiple strategies without success. Feelings of guilt may also come from feeling like a burden on family or a partner.
You should understand that panic, at a particular time in your life, may carry a transformative meaning. It may signal that you are trapped in a rigid role that represses your true self, or that an unexpected event has shaken your certainties, awakening fears. Seen this way, panic is not punishment—it’s a signal pointing you toward change and a healthier, more authentic life.
4. Avoid Ineffective Solutions
Attempted solutions that don’t work only keep the problem alive. You may have tried everything possible but without results, often ending up back at square one. That doesn’t mean you failed—it means the strategies weren’t the right ones. A psychotherapist can help you identify effective strategies immediately, avoiding wasted time on methods that don’t bring relief.
5. Don’t Surrender by Giving Up Your Independence
Losing autonomy is often a sign that avoidance has become your main coping strategy. But what happens when you give in to this? You risk becoming dependent on your symptoms—using them as a way to gain protection from your family or partner, or as an excuse to avoid challenges.
This may stem from a fear of growing up, of failing, or of taking responsibility. But by surrendering, you also abandon the chance to express your true self. Regaining independence is a key step toward recovery.
Psychological Intervention for Panic Attacks
If it feels too difficult to visit a psychologist in person, online psychological counseling has been shown to be highly effective in treating panic attacks. After an initial consultation to understand your history, goals are set to begin therapy.
The aim is to review all previous attempted solutions, experiment with new strategies, and gradually eliminate panic attacks. It is also important to contextualize when panic first appeared and its relational role within the family.
Ultimately, the goal of therapy is to restore autonomy and independence to the anxious person.
Only you can be the true protagonist of your life. Don’t let fear discourage you—it has appeared to help you reconnect with your soul and recenter yourself, so you can fully realize your potential.
