What are the symptoms of a Panic Attack? How to Overcome a Panic Attack?

Some strategies during a panic attack can help to control the attacks. Here are some ways to cope with panic attacks:

• Breathing Exercises: Breathing may be difficult during a panic attack. Deep breathing exercises can help calm the body and return the heart rate to normal. Taking a deep breath in through the nose and slowly exhaling through the mouth can be relaxing during an attack.
• Focusing: During a panic attack, focusing on objects in the environment or doing something to occupy the mind (for example, trying to remember the words to a song) can reduce the impact of attacks.
• Muscle Relaxation Techniques: Alternately contracting and relaxing the muscles in the body can reduce the tension of a panic attack.
• Getting Outdoors: Taking a walk or going outdoors can distract the mind during an attack and ease the feeling of panic.

The experience of panic attacks is often quite intense and frightening. They have to cope with physical and emotional symptoms that start suddenly and intensify within a few minutes. Many people associate panic attacks with a loss of control, fear of death or even a feeling of going crazy. These fearful moments cause the body to react as if it were in danger, which leads to extreme physical and mental stress. Here are the emotions experienced by those who experience panic attacks in their own words:

• “ I thought I was going to die.”
  Many people who have a panic attack experience a sudden onset of severe heart palpitations, breathlessness and chest pain. These symptoms can lead people to believe that they are having a heart attack. One person describes the experience as follows: "My heart was beating very fast and my chest was tight. I couldn't breathe and I thought my heart was going to stop at any moment. I really thought I was going to die."
• “ Everything became blurry and felt unreal.”
  Many people who have panic attacks experience a change in their perception of reality. The world feels unreal, they feel disconnected from everything around them. This is called “derealization” or “depersonalization”. The feeling of alienation from one's own body or surroundings intensifies the fear. One person describes it this way: "Everything around me became blurred. I felt as if everything was a dream, as if nothing was real. At that moment I thought I was completely out of control."
• “ I completely lost control.”
  During a panic attack, people believe that they have lost control of their body and mind. This makes them feel helpless and makes them feel even worse during the attack. Some people describe this feeling as follows: “My body started shaking and I was covered in sweat and I didn't know what to do. It felt like everything was coming at me and I lost all control.”
• “ I couldn't find anywhere to run.”
  Panic attack sufferers feel like they are trapped in the middle of danger. No matter what they do, they cannot find a solution to relieve themselves. This leads them to panic even more. One person describes this situation as follows: "I felt like I was in danger, but there was nowhere to run. At that moment it really felt like everything was ending and I didn't know what to do."
• “ I felt like I was going to faint.”
  Some people who experience panic attacks think they are going to faint or collapse. Symptoms such as dizziness, weakness and loss of balance trigger this feeling. A person experiencing a panic attack describes it as follows: “I started to feel dizzy, I felt like I was going to faint at any moment. The world was spinning around me and I had to hold on to something. I was very scared at that moment.”
• “ I felt like no one understood me.”
  Panic attacks are often an experience that is not understood by outsiders. Many people may see the person having an attack as physically normal, which can make them feel alone and helpless. One person described this feeling of loneliness as follows: "I felt like no one understood me. Everyone was looking at me, but no one really understood what I was going through. This made me feel even worse."
• “ Even when everything is back to normal, the fear remains.”
  Panic attacks usually peak within a few minutes and then gradually pass. However, many people carry the fear and anxiety of the experience for a long time after the attack has ended. One person put it this way: "When the attack ended, the physical symptoms went away, but the fear remained in my mind. I was afraid it would happen again and I was constantly on guard."

What are the experiences of people who experience panic attacks at night?

People who have experienced nocturnal panic attacks describe how frightening it is to suddenly wake up from sleep with great fear and anxiety. Having a panic attack even in the most relaxing moment of sleep can leave a person physically and mentally exhausted. Here are some comments about nocturnal panic attacks:

• “ Suddenly I woke up not being able to breathe, my heart was racing and everything came crashing down on me. In the dark everything seemed scarier and I couldn't go back to sleep."
• “ I suddenly wake up at night terrified, feeling as if something bad is going to happen. At that moment, heart palpitations, sweating and shortness of breath completely overtake me. It feels impossible to go back to sleep."

People who have experienced nocturnal panic attacks describe how frightening it is to suddenly wake up from sleep with great fear and anxiety. Having a panic attack even in the most relaxing moment of sleep can leave a person physically and mentally exhausted. Here are some comments about nocturnal panic attacks:

• “ Suddenly I woke up not being able to breathe, my heart was racing and everything came crashing down on me. In the dark everything seemed scarier and I couldn't go back to sleep."
• “ I suddenly wake up at night terrified, feeling as if something bad is going to happen. At that moment, heart palpitations, sweating and shortness of breath completely overtake me. It feels impossible to go back to sleep."

People who experience panic attacks may experience many similar feelings and situations related to the experience. Here are some of the things people with panic attacks have in common:

• Intense Fear and Anxiety: Everyone who has a panic attack experiences an intense feeling of fear and anxiety that comes on suddenly. This feeling is often not based on an irrational fear, but the fear is very real. In these moments, the person may believe that they are having a heart attack or that they are afraid of death.
• Physical Symptoms: Common physical symptoms during panic attacks include heart palpitations, shortness of breath, sweating, shaking, nausea and dizziness. These symptoms can worsen the situation by increasing the fear level of the person experiencing the attack.
• Feeling of Loss of Control: Individuals who experience panic attacks often feel that they have lost control of their body and mind. This leaves them with feelings of helplessness and inadequacy.
• Feelings of Detachment from Reality: During an attack, many people feel disconnected from their surroundings and feel disconnected from reality. This is called “derealization” or “depersonalization” and the person may feel like they are in an unreal world.
• Loneliness and Not Being Understood: Panic attack sufferers may feel lonely, thinking that their condition is not understood by others. The fact that the attacks are invisible increases the feeling of not getting support from others.
• Avoidance Behaviors: The fear of attacks may lead individuals to avoidance behaviors. This may include avoiding crowded places, stressful situations or being alone. These avoidance behaviors can limit social life over time.
• Fear of Relapse: Many people who experience panic attacks live in fear of having another one. This fear can affect their daily lives and create a constant state of alertness. The person tries to create a comfortable environment by avoiding any stressful situation.
• Emotional and Psychological Effects: In the long run, panic attacks can lead to other mental health problems such as depression, social anxiety or generalized anxiety disorder. Traumatic experiences during attacks can negatively affect an individual's emotional state.
• The Recovery Process: Individuals who experience panic attacks often go through a similar recovery process. They may seek ways to control their attacks through therapies, medications, support groups or personal strategies. Some people learn to manage the condition over time with support.
  What people who experience panic attacks have in common provides an important basis for understanding and supporting their experience. This can help individuals both to understand their own process and to support others.

Nocturnal panic attacks are attacks that start suddenly while the person is asleep and usually cause the person to wake up in fear. This can have a particularly negative impact on the quality of sleep. Symptoms of nocturnal panic attacks include:

• Waking up with a sudden feeling of fear or panic
• Heart palpitations or chest pain
• Shortness of breath or feeling of suffocation
• Sweating, shivering or chills
• Fear of losing control or death
• Difficulty returning to sleep

Nocturnal panic attacks are more common in people who are usually stressed during the day or have an anxiety disorder.

The symptoms of anxiety and panic attacks are similar, but there are some important differences:

• Anxiety symptoms: Constant worry, tension, muscle tension, stomach problems, sleep disturbances and concentration difficulties. Anxiety is a state of worry that usually lasts for a long time.
• Panic attack symptoms: Unlike anxiety, panic attacks start suddenly and intensify within a few minutes. They are characterized by intense fear and physical symptoms such as heart palpitations, shortness of breath and chest pain.
  In both cases, it is important to seek psychological support. Both anxiety and panic attacks can be managed with professional help.