Breaking free from the grip of panic attacks and their triggers

You might find yourself in a crowded room, perhaps at a social gathering or while waiting in a long queue, and suddenly, your heart races, your palms begin to sweat and you struggle to breathe, as though something is terribly wrong.

Despite there being no immediate danger, your body reacts as if it’s under threat. This could be a panic attack, which often strikes unexpectedly, even in situations that seem perfectly safe.

Triggered by the fight-or-flight response, panic attacks can cause intense symptoms such as chest pain, dizziness and feeling shaky or confused.

According to the American Psychiatric Association (APA), panic attacks can happen in response to various triggers and are often unpredictable, making them particularly distressing.

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The attacks usually arise from a combination of factors, including genetics, stress and life experiences.

Mental health conditions like anxiety disorders, depression or post-traumatic stress disorder (PTSD) can increase the risk.

Environmental triggers such as work stress, relationship difficulties or trauma may also contribute.

As the World Health Organisation reports, the prevalence of anxiety disorders, including panic attacks, is rising, particularly in urban areas due to growing pressures like job insecurity and socio-economic challenges.

Globally, the National Institute of Mental Health (NIMH) states that about 2.7 per cent of the adult population in the US experiences panic disorder each year, with women being twice as likely to be affected as men.

Though panic attacks can be overwhelming, there are several effective techniques to manage and reduce their frequency.

1. Diaphragmatic or deep breathing can help regulate the body’s stress response. To practice this, sit down with your feet flat on the floor and your back straight. Breathe in slowly through your nose for five seconds, allowing your stomach to expand. Hold for two seconds, then release the breath over five seconds. Repeat for five to 15 minutes. The American Heart Association (AHA) emphasises deep breathing’s ability to calm the body during stress.
2. Grounding with the 5-4-3-2-1 technique helps shift your focus away from the panic attack. Start by identifying five things you can see around you. Touch four objects, paying attention to their texture. Listen for three different sounds. Find two things you can smell, and focus on one thing you can taste. According to the Anxiety and Depression Association of America, grounding techniques can help distract your mind and bring you back to the present moment.
3. Regular exercise is not only good for overall health, but it also helps reduce anxiety and stress, making it easier to cope with panic attacks. Aerobic activities such as walking, running or swimming boost endorphin levels, which are natural mood enhancers.
4. Cognitive behavioural therapy (CBT) is an effective treatment for panic attacks. It involves working with a therapist to identify negative thought patterns and replace them with healthier ways of thinking. The NIMH explains that CBT helps individuals understand the causes of their panic attacks and equips them with strategies to manage and reduce future episodes.
5. Avoiding caffeine and alcohol
   can trigger or intensify panic attacks in some people. The National Institute on Alcohol Abuse and Alcoholism warns that while alcohol might initially relieve anxiety, it can lead to more frequent and severe panic episodes over time.

Limiting or avoiding these substances can help manage panic attacks effectively.