When fear turns into panic
As a kind of internal alarm system, anxiety warns us of danger and causes our body to switch to survival mode. In this way, we should be able to get out of the situation as quickly as possible in an emergency. It doesn't matter whether the threat is real or imagined - fear plays it safe, so to speak. This means that our fear basically fulfills a very helpful and (super)vital function. Sometimes, however, this can lead to a false alarm. The alarm system is then triggered in a situation that is actually harmless - and at the highest level. In psychology, such cases are referred to as panic attacks.
💡 Characteristics of a panic attack:
- Suddenly and mostly unexpectedly occurring intensive fear
- Physical symptoms such as racing heart, Dizziness or shortness of breath that are basically harmless, in the Situation but often feel different
- Symptoms Add quickly, reach their peak within a few minutes and take average 30 minutes
How do panic attacks develop?
Around 15-30% of people experience individual panic attacks in their lifetime. So this is nothing unusual at first. A panic attack itself occurs after our alarm system has perceived a certain trigger and we have assessed it as dangerous. For example, this could be a tall building, a stumbling heart or the mere idea of being alone. Fear leads to the release of stress hormones that put our body on alert. If the corresponding bodily reactions are then assessed as dangerous, this can increase the anxiety and lead to a real anxiety spiral. However, the direct triggers and causes that play a role in panic attacks are entirely individual.
When panic returns
After a supposed false alarm, most people will probably start looking for the cause. Where is the source of the danger? Have I overlooked something? Is the alarm system broken? For the panic attack, for example, this can mean that we suspect a physical illness as the cause or assume that "something is wrong".
For many, "the matter will be settled" if nothing is found and it remains quiet. Others remain skeptical and keep a close eye on the alarm system. This puts us on alert ourselves, so to speak, and we can develop a real fear of the next false alarm. However, this is not particularly conducive to preventing future panic attacks. Because every little thing can suddenly become huge and be perceived as a threat. This makes further panic attacks much more likely.
If unexpected panic attacks occur repeatedly, this is known in psychology as a panic disorder. It is estimated that 2-3% of the population suffer from this over a period of one year.
Preventing panic attacks: tips for overcoming anxiety
Because panic attacks often seem to come out of the blue, many people are unsure whether they can prevent panic attacks. However, we can exert an influence on most of the things that happen in the run-up to a panic attack and can promote it.
1Classify anxiety
Even though we may sometimes wish that we were "no longer afraid", in reality this doesn't really make sense. Instead, try to realize that fear is a completely normal and basically very helpful feeling. After all, when there is real danger, we need the energy that fear releases in us to get us to safety. Fear and panic - as unpleasant and sometimes life-threatening as they may feel - are important, harmless and will pass. For sure.
2Take the wheel
Even if an alarm system is a sensible purchase, it doesn't have to rule your life. So don't withdraw or avoid certain situations because you're afraid of triggering a false alarm. This may feel relieving in the short term, but in the long term it will lead to the whole system remaining in alarm mode for safety's sake. Take the lead yourself and program your alarm system the way you need it to prevent recurring panic attacks.
3Live (more) relaxed
Stress and stressful life events activate our nervous system and switch the internal alarm system up a few notches as a precaution. Although this is completely normal, it can encourage false panic alarms. So make sure you take time out and relax regularly. By calming down and consciously relaxing our body and mind, we signal to our alarm system: "No danger. You can slow down a bit."
Easier said than done. Especially when we are stressed, we often literally don't have time to relax. Try to make it easier for yourself and make the things you're already doing enjoyable. For example, listen to your favorite music while you brush your teeth or treat yourself to a foot bath while you do your paperwork at home.
4Get to know your own body
Make sure that you challenge your body and don't go too easy on it despite panic attacks. This includes regular exercise. This not only makes us fitter, but also helps us to get to know our body and realize, for example, that a fast heartbeat can be caused by activity and can be a completely normal reaction. In this way, we learn to trust our body (again).
5Prevent panic attacks with support
Sometimes it takes a good instruction manual or an alarm system specialist to reset the system to factory settings and thus to "normal operation". So don't hesitate to get support if you need it. This may mean seeking medical or psychotherapeutic advice.
Or you can get training in alarm systems and start a self-help program. At Empowerment Avenue, for example, we have developed an online course against panic that teaches you everything you need to know about your inner alarm system. It provides you with helpful tools to get your panic under control on your own. For example, you can explore your personal panic triggers and thus better understand how you can prevent panic attacks.