Panic attacks

Overview

A panic attack is a sudden episode of overwhelming anxiety that triggers physical symptoms similar to fear. These may include rapid heart rate, difficulty breathing, lightheadedness, shaking, and tight muscles. Panic attacks can happen without warning, often occurring without any clear external cause or threat^[1].

Causes of Panic Attacks

While the exact cause of panic attacks or panic disorder is unclear, several factors may contribute to their development:

• Genetics: Family history may increase the likelihood of experiencing panic attacks or panic disorder.
• Major stress: Significant life stressors can trigger or contribute to panic attacks.
• Sensitive temperament: Individuals who are more sensitive to stress or tend to experience negative emotions may be more prone to panic.
• Brain function changes: Alterations in how certain areas of the brain work due to addictive behaviours, injury or disease, might play a role in triggering panic attacks^[2].

Signs of Panic Attacks

Panic attacks can trigger a wide range of physical and emotional symptoms, including:

• Physical discomfort: Symptoms like a racing heartbeat, chest pain, shortness of breath, and trembling can create intense physical distress.
• Sensory changes: Feelings of dizziness, numbness, tingling, or a dry mouth may occur during a panic attack.
• Nausea and stomach issues: Many experience nausea, a churning stomach, or a choking sensation.
• Temperature shifts: Hot flashes, chills, and sweating are common during panic attacks.
• Emotional distress: A sense of dread, fear of dying, or feeling disconnected from the body often accompanies panic attacks^[3]. 

Panic attacks and TCIH Approaches

In addition to conventional treatments, several complementary health approaches can help manage panic attacks more effectively:

• Buteyko: The Buteyko Method can be highly effective for managing panic attacks by addressing dysfunctional breathing patterns that often trigger anxiety and hyperventilation. When we breathe too quickly or shallowly, it can activate the body’s fight-or-flight response, leading to symptoms of panic^[4]. 
• Psychotherapy: Psychotherapy, or "talk therapy," is a key treatment for panic attacks, helping individuals explore and understand the root causes of their anxiety. Through therapy, people learn effective coping strategies, challenge unhelpful thought patterns, and gradually reduce the frequency and intensity of panic attacks. Often, psychotherapy is combined with medication for a more comprehensive approach to managing panic disorder^[5]. 
• Neurofeedback: Neurofeedback is a non-invasive, drug-free treatment that can be highly effective for managing panic attacks. By monitoring and training brain activity, neurofeedback helps individuals regulate brainwaves, improving emotional control and reducing anxiety^[6].