What is uncontrollable panic attack?

Uncontrollable panic attacks are a type of panic disorder characterized by recurring panic attacks that are severe, frequent, and unpredictable. These attacks are often accompanied by a sense of impending doom or death, and individuals may feel like they are losing control or going crazy. Uncontrollable panic attacks can be triggered by various factors, including stress, anxiety, or specific situations, and can occur at any time, even during sleep.

How does it affect your life?

Panic attacks can have far-reaching impacts on daily life:

1. Emotional Impact: Frequent panic attacks can lead to heightened anxiety, stress, and fear of facing future attacks.
2. Social Effects: Individuals may withdraw from social gatherings or avoid situations they fear might trigger an attack.
3. Physical Health: Chronic stress from panic attacks can contribute to long-term health issues, such as heart problems or weakened immune systems.
4. Daily Functioning: Panic attacks can interfere with the ability to work, study, or participate in everyday activities due to anticipatory anxiety.

What is an extreme panic attack?

An extreme panic attack is characterized by very intense symptoms that may include:

• A rapid heart rate and difficulty breathing
• Dizziness or lightheadedness
• Feelings of detachment from reality (derealization)
• Intense fear of losing control or dying

Extreme panic attacks can be debilitating and may require intervention from mental health professionals to manage effectively.

Is it always severe?

Panic attacks can vary in intensity from mild to severe. Some individuals experience subtle symptoms, such as slight nervousness or unease, while others may endure intense physical and emotional symptoms. The severity often depends on individual factors, including stress levels and personal triggers.

Why am I having it?

Uncontrollable panic attacks can feel overwhelming and confusing, but there is always a reason behind a sudden panic attack:

Biological factors

• Genetic Predisposition: If you have a family history of panic disorder or other anxiety disorders, you may be genetically predisposed to experiencing panic attacks.
• Neurotransmitter Imbalance: Imbalances in brain chemicals such as serotonin and norepinephrine can contribute to the symptoms of panic attacks.

Psychological factors

• Stress and Anxiety: High levels of stress or underlying anxiety disorders are common triggers for panic attacks.
• Trauma: Past traumatic events can lead to a heightened state of alertness, increasing the likelihood of panic attacks.

Environmental factors

• Lifestyle: Poor diet, lack of exercise, and insufficient sleep can exacerbate anxiety and trigger panic attacks.
• Substance Use: Consuming caffeine, nicotine, or alcohol in excess can increase anxiety levels and potentially lead to panic attacks.

Understanding the underlying cause can help you address the source of your panic attacks and find effective treatment.

Symptoms

Uncontrollable panic attacks can manifest in various ways, but common symptoms include:

• Racing heart: A rapid heartbeat or palpitations can be a hallmark of a panic attack.
• Sweating: Excessive sweating, especially on the palms of the hands or soles of the feet, can occur during a panic attack.
• Trembling: Shaking or trembling can be a physical symptom of a panic attack.
• Shortness of breath: Difficulty breathing or feeling like you’re choking can be a terrifying experience during a panic attack.
• Nausea and abdominal discomfort: Stomach discomfort, nausea, or vomiting can occur during a panic attack.
• Dizziness and lightheadedness: Feeling like you’re going to pass out or experiencing dizziness can be a symptom of a panic attack.
• Fear of losing control: A sense of impending doom or fear of losing control can be overwhelming during a panic attack.

Can it cause uncontrollable shaking?

Yes, panic attacks can cause physical symptoms like uncontrollable shaking. This shaking is part of the body’s “fight or flight” response, where adrenaline surges, causing muscles to tremble. It is a common reaction and typically subsides once the panic attack ends.

Can it also cause crying?

Uncontrollable crying can occur during a panic attack, often as a result of intense emotional distress. The overwhelming feelings of fear and helplessness can trigger a strong emotional release through crying. Like other symptoms, it usually diminishes as the panic attack resolves.

How to come out of it?

How do you stop an uncontrollable panic attack? When in the grip of a panic attack, it can be difficult to regain control. Here are strategies to help you calm down:

Breathing techniques

• Focus on slow, deep breathing by inhaling through your nose, holding for a count of four, and exhaling slowly through your mouth.
• Try to count from one to ten or backwards, it will help you to refocus and your senses will not be focusing on panicking anymore.

Physical relaxation

• Progressive muscle relaxation can help release tension by tensing and then relaxing different muscle groups in your body.
• Find a quiet space and practice visualization, imagining yourself in a peaceful, safe place to reduce anxiety levels.

Cognitive strategies

• Remind yourself that panic attacks, while distressing, are temporary and not harmful.
• Practice positive affirmations and challenge negative thoughts, reminding yourself that you have coped before and can do so again.

What if I feel too bad?

When facing a particularly severe panic attack, additional strategies can be helpful:

1. Find a Safe Environment: Remove yourself from any crowded or overwhelming spaces to a quieter, more controlled setting.
2. Use Distraction: Engage in a simple activity, such as talking to someone, listening to music, or tapping your fingers rhythmically.
3. Employ Self-Compassion: Reassure yourself that it’s okay to feel scared and that the sensations will pass.

Seeking support from a mental health professional can provide personalized strategies to better manage severe panic attacks.

What happens If it doesn’t stop?

If a panic attack persists beyond 30 minutes, it is advisable to seek medical advice. While panic attacks are generally self-limiting, ongoing symptoms might indicate an underlying condition or a need for professional intervention. Persistent attacks can sometimes lead to mental exhaustion or physical fatigue.