Signs You Are Having A Panic Attack

Your Heart Starts Pounding

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This physical symptom of a panic attack originates from your body's fight or flight mode. When you have a panic attack, your body will enter this state and release the hormone, adrenaline, which will cause your heart to beat faster. These are also known as heart palpitations!

Hyperventilation

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Over-breathing is usually a telltale sign someone is entering a panic attack. Although it may be scary to watch and experience, it's your body's natural response to threat. Again, going back to the idea of fight or flight, your body supplies the muscles with oxygen to prepare for the threat. Hyperventilation can arise due to excessive breathing creating low levels of carbon dioxide in the blood.

Starting To Sweat...

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When you enter a state of panic, your body works overtime to prepare you for what's to come. Fight or flight mode cause your body to emit numerous hormones which causes your body to sweat. Most commonly, you will sweat in places such as your under arms, and the palms of your hands.

...And Shake

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Shaking is a symptom of the intense feelings of anxiety that causes panic attacks, and you guessed it, it is caused by your body entering a state of fight or flight. You can limit the amount you shake when you panic by practicing deep breathing, limiting your caffeine intake, or exercising. Unfortunately however, there is no cure in the moment!

Pain In Your Chest

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Chest pains are a very common symptom of a panic attack, and the pain isn't too dissimilar to that of a heart attack! During a panic attack, you usually feel a sharp pain in the center of your chest, while a heart attack feels more like a strong pressure in the chest.

Nausea

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There are many reasons we feel nauseous; pregnancy, food poisoning, or a really REALLY  good previous night! However, did you know that it can also be a symptom of high levels of anxiety, and even a panic attack? This occurs due to neurotransmitters being released by the brain that upset the gut microbiome, causing feelings of nausea.

Feeling Dizzy And Lightheaded

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When you feel anxious, and a panic attack is setting in, feelings of lightheadedness, and dizziness are likely to occur. This is thanks to, you guessed it... ADRENALINE! Although it seems that adrenaline is making panic attacks seem way more scary, the hormone is released so that you can be prepared for anything!

Tingling Fingers

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When you enter a state of panic, it is very common to experience a tingling sensation in your hands and tips of your fingers, even numbing them completely. Try and stay calm when this happens, as it is just your body reducing the blood flow to the hands, and diverting it to where it's needed most e.i. the heart!

You Feel Like You're Choking

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Many of those that suffer with panic attacks, note that they almost feel like they are choking, so why does this happen? Well, we don't actually know! There are no physical changes that would cause a choking sensation, so it remains a bit of a medical mystery. However, those that suffer with panic attacks experience hyper-sensitivity when in a state of panic, which could explain this feeling.

You Fear You Are Losing Control

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Anxiety and panic attacks are a very overwhelming sensation, so it is normal when you feel anxious to feel like you're not in control of your body. This creates a vicious cycle: when you feel anxious, you feel like you're losing control, and because you feel like you're losing control, it increases your levels of anxiety.

Hot Flashes

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Any feelings surrounding anxiety causes the body to secrete stress hormones such as adrenaline, to enhance the body's ability to deal with threat (fight or flight response). These hormones work to increase heart rate, respiration, perspiration, and more; which can cause your body temperature to rise, giving you a hot flash.

Derealization/Depersonalization

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Derealization is a common symptom of panic attacks, and involves feeling detached from your surroundings. Depersonalization involves the feeling of being detached from your body, also a symptom of panic attacks. If you begin to experience any of these symptoms, try the 3 3 3 rule...

The 3 3 3 Rule

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The 3 3 3 rule is an easy way for you to combat depersonalization/derealization when in a frantic state of panic. It's simple, when feelings of anxiety increase, point out three objects you can see, point out 3 sounds you can hear, and move three different parts of your body. This allows for you to reconnect with your surroundings, and yourself!

Can't Think Straight

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During high stress situations, it is very common to experience brain fog - I mean, we all experienced it during high school exams; when you sit down to take a test and all of your knowledge disappears! When it's the same when a panic attack is coming on. The high stress environment can cause your brain to go blank, and mean that you can't think straight.

You Feel Like You Just Can't Sit Still

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If you're experiencing derealization/depersonalization, then chances are, you're not going to be able to sit still. When our body detects a threat, and fight or flight settles in, it means our body wants to do something about it. This can make us quite fidgety, and unable to sit still.

Dry Mouth And Throat

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During periods of intense anxiety (panic attacks) you may notice that your mouth and throat becomes extremely dry. This is very normal and occurs for numerous reasons: your body shifts the fluid from your mouth to other, more necessary parts of your body. The other reason you may experience dry mouth is due to the increase of acid reflux symptoms when you panic, causing changes in your salivary gland.

Struggling To Speak

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When you become anxious, all of your muscles tense up more so than usual... and that includes in your face. The increased muscle tension means that your speech production can be negatively impacted. This makes anxious matters worse as you may find it harder to express what you're feeling to others.

You Feel Like You Need To ESCAPE

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Feeling like you need to escape is a common experience during a panic attack. The intense fear and discomfort can make you feel like you're trapped in a dangerous situation, even when there is no real danger present. This feeling of being trapped can make the panic attack feel even more overwhelming and can lead to a strong urge to leave the situation or escape in some way.

Your Mind Is Racing

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During a panic attack, the body's natural fight or flight response is triggered, leading to a surge of adrenaline and other stress hormones. This physiological response can cause the mind to race as the brain tries to process the flood of information and sensations. The mind may jump from one anxious thought to the next, causing a cycle of escalating worry and fear. This racing thoughts can make the panic attack feel even more overwhelming.

It's An Emotional Rollercoaster

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Panic attacks are somewhat similar to the feeling of being on a rollercoaster. You have intense feelings of nervousness. Things are going so fast you can't process your thoughts and feelings. These are all feelings you experience when you're having a panic attack, things go so fast that it becomes overwhelming, and quite frankly, very scary!

You Feel Like You're Having A Heart Attack!

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As previously mentioned, panic attacks and heart attacks both lead to pain in the chest. Although the pain is different with each attack, those who experience pain in the chest link it with how they imagine a heart attack to feel like. So if you feel like you're having a heart attack, it's probably just a panic attack.

Intense Feelings Of Anxiety

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This one kinda feels like a given, but if you have really intense feelings of anxiety, with some of the other symptoms mentioned, then you could be having a panic attack. This is usually the biggest warning your body gives you before having a panic attack, so as soon as you experience these feelings of intense anxiety, seek support and prepare yourself.

Here's What To Do If You Think You're Having A Panic Attack... Try To Remain Calm

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This one is easier said than done, we can appreciate that! However, the more you panic about panicking, the worse it's all going to be. Panic attacks are a temporary state of anxiety, and no panic attack lasts forever, so when you're in that state, remind yourself of that, and try and stay as calm as possible.

Breathing Techniques

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When experiencing a panic attack, your breathing becomes very erratic. As you are breathing quick and shallow, you're limiting the amount of oxygen entering your body and it will feel like you can't breathe. There are numerous breathing exercises you can do to allow lots of oxygen into your lungs, this will ground you and make you feel calmer.

Positive Self-Talk

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Positive affirmations are a great way to ground yourself in your moment of intense anxiety/a panic attack. Research has shown that those who practice positive self talk, gain the mental skills to be more efficient at coping with difficult situations like a panic attack.

Seek Support From Someone You Trust

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Going through this disorder alone is scary and unhealthy, and you should always seek support from the people around you. Make sure you trust them 100% with your life, and having that trusted, friendly face around when you're entering a panic attack will definitely ease the situation.

Distract Yourself

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If you feel like you're entering a panic attack, it's so easy to let it consume you which will make the attack way more intense. The key is to distract yourself if you think you're going to have a panic attack. Instead of using your brain power on panicking, try and divert your brain away by reading, going for a walk, or just anything you enjoy!

Avoid Caffeine

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To reduce your chances of panic attacks, it might be worth cutting down on caffeine. Caffeine can worsen your symptoms of anxiety, and symptoms have shown that those with panic disorder who drink coffee, suffer worse than those who do not. Consuming caffeine creates similar feelings that trigger a panic attack such as Increased heart rate, and sweating palms!

Get Some Fresh Air

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As mentioned multiple times previously, erratic breathing when you're feeling extremely anxious is very common and can decrease the amount of oxygen in your lungs. Getting outside and breathing in the fresh air will help to soothe your breathing and the cool air will help any sweating/hot flashes you may be experiencing.

Consider Professional Help

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We are not professionals, nor can diagnose anyone with panic/anxiety disorder, so take this article with a pinch of salt. If you feel that you are suffering with panic attacks and severe anxiety you should seek professional support from your doctor or specialist.