How do I Know if I'm Having a Panic Attack?

So, how do I know if I’m having a panic attack? I think, while typing this, that I’m having a small one. Perfect timing. I can tell you the things that I’m experiencing.

At any rate, I woke up fine this morning. It just started about 15 minutes ago. If it gets any worse, I’ll take a Klonopin. I’m hoping it goes away on it’s own, like they sometimes do.

I’ve been through these so many times, I automatically go into action to stop it. And like so many of them, it came out of nowhere. Besides, I just woke up for pete’s sake!

Difficulty Breathing

So, how do I know if I’m having a panic attack? I have a feeling of constriction in my chest. Therefore, I am having shortness of breath or breathing difficulties. I feel like I can’t catch my next breath.

Sometimes you might think you’re having a heart attack if the panic attack is really bad becuae you might have chest pain. At length, a panic attack chest pain eventually goes away. A heart attack pain basically doesn’t.

When you have breathing difficulties, you can do 4 square breathing or just slow it down by conscientiously breathing in and out slowly.

Hot Flashes

I definitely get hot flashes. Being that, I’m experiencing that right now. They come and go. I’m at a normal temp and then I want to tear my clothes off. Don’t worry, I won’t . Instead, I just drink plenty of water.

Consequently, I just went for a drive and almost passed out behind the wheel. Bad idea when you’re experiencing even a small panic attack. By the same token, I started sweating profusely. I’m back home now, but I still can’t breathe.

I feel so sick to my stomach. In any event, I’m just trying to de-escalate and get my thoughts back together. I’m still shaking badly.

Anxious and Irrational Thinking

So, how do I know if I’m having a panic attack? I definitely have anxious and irrational thinking. When I was driving, I wanted to jump out of the car because I felt it closing in on me. I just wanted to run away. My world was getting very small.

In brief, I went to look at the house I’m going to be renting and my panic attack became a full blown one when I found it. Luckily, I have a garage because there is literally no parking spaces around.

Because I was in an unfamiliar environment and just plain anxious about living by myself again, the panic attack became worse. All I want to do is sleep now. I want to forget the world and not wake up.

Trembling or Shaking, Sweating

I took a Klonopin, I couldn’t stand it anymore. Nonetheless, I was sweating so much in the car just praying that I would be home soon and safe in my room.

Although, I can’t stop shaking. I just want to hide and never come out. What’s the purpose of a panic attack? You haven’t had one in awhile and you think “great, I can handle this.” Then you have one, and you’re right back at square one.

I’m finally calming down thanks to the Klonopin. Although, I also practiced my breathing techniques which helped.

Accelerated Heart Rate

So, how do I know if I’m having a panic attack? Notwithstanding, accelerated heart rate is when you feel like your heart is going to burst out of your chest. You can feel it pounding almost to the point where you can hear it beating loudly.

For one thing, I swear each time I have a panic attack, I feel like I’m going to die even though I’ve been through them many times.

Regardless, I don’t know why I put myself in that position to let it get worse. At least my hearts not racing anymore.

Feeling Lightheaded and Dizzy

Feeling dizzy or lightheaded is a common symptom of panic attacks. For the mosr part, you feel like the world is spinning around you and you’re going to fall at any second.

One time, it was so bad that I passed out. Although, I woke up a minute later, I didn’t know what happened. I couldn’t recall how I was feeling beforehand.

Have you ever had a panic attack like that? In a word, it was so intense that I don’t remember a thing that I was thinking beforehand.

Feelings of Unreality and Detachment From the Environment

So, how do I know if I’m having a panic attack? Particularly, detachment from environment means emotionally or psychologically disconnecting from one’s surroundings or environment to maintain a sense of inner calm, balance or objectivity.

I had a panic attack at the doctor’s office not too long ago and I had that feeling of detachment. Overall, I felt like I was drifting backwards and objects by me were floating away.

The attack came out of nowhere. Simultaneously, I was talking to the nurse and it just started happening. She kept asking me what was wrong. I think I mouthed panic attack and she had me sit down and practice breathing.

Tingling and Chills, Particularly in the Arms and Hands

I get tingling especially in my left hand. In reality, it could be 90 degrees and I would get chills during an attack. One time I walked into the doctor’s office and the nurse remarked how nice it was outside. I had on a sweatshirt. She looked kind of funny at me.

Do you ever get tingling on your head or is that just me? It’s the weirdest feeling.

Fear of Going Mad, Losing Control, or Dying

So, how do I know if I’m having a panic attack? In sum, I definitely have the fear of dying because you feel like you’re having a heart attack or a stroke. Sometimes I wish I was dying so I wouldn’t have to go through the attacks anymore.

But, fear of losing control does cross your mind. What if you lose it in a public place because it can happen anywhere at anytime.

You have to have control of yourself and your actions at all times. Therefore, people who have anxiety or any mental illness for that matter know that’s not true.

It’s so hard to conrol things (emotions) that are uncontrollable. In short, you can’t tell when it’s coming or how bad it will get until it happens.

The ‘flight-or-fight’ response

When the body is faced with immediate danger, the brain orders the autonomic nervous system to activate the ‘flight-or-fight’ response. The body is flooded with a range of chemicals, including adrenaline, that trigger physiological changes. For example, heart rate and breathing are accelerated and blood is shifted to the muscles to prepare for physical combat or running away.

A panic attack is said to occur when the ‘flight-or-fight’ response is triggered but there is no danger about to happen. Therefore, a person may experience the symptoms of a panic attack in harmless and apparently stress-free situations, such as watching television or while asleep.

Some of the factors that can prime the body to inappropriately activate the ‘flight-or-fight’ response include:

Chronic (ongoing) stress – in particular, this causes the body to produce higher than usual levels of stress chemicals such as adrenaline.
Acute stress (such as experiencing a traumatic event) – can suddenly flood the body with large amounts of stress chemicals.
Habitual hyperventilation – additionally, this disturbs the balance of blood gases because there is not enough carbon dioxide in the blood.
Intense physical exercise – for some people, this may cause extreme reactions.
Excessive caffeine intake – in addition, the caffeine in coffee, tea and other beverages is a strong stimulant.
Illness – may cause physical changes.
A sudden change of environment – lastly, such as walking into an overcrowded, hot or stuffy environment.

Treatments For Panic Attacks

So, how do I know if I’m having a panic attack? If the panic attacks are due to anxiety, treatment options can include:

firstly, medications
psychotherapy, including cognitive behavior therapy
biofeedback therapy
fourthly, stress management techniques
proper breathing techniques
additionally, relaxation techniques
learning problem-solving skills
lastly, lifestyle adjustments, such as attention to diet, exercise and sleep.

Conclusion

So, how do I know if I’m having a panic attack? Any of these symptoms or the ‘flight or fight’ reaction can happen at any time. Hence, you can’t predict a panic attack unless under extreme duress.

The adrenaline kicks in and it’s so hard to stop. When you’ve had attacks for years, even then, it’s hard to stop. Therefore, you just do your breathing techniques and think about something (maybe some relaxing image) that will calm you down.

Also, some symptoms that are common to panic attacks may also occur in some physical conditions. Some medications and drugs – such as tranquillizers, alcohol and caffeine – may also induce panic-like symptoms.

I hope you have a wonderful rest of the day and keep those panic attacks away. Until next time…

Articles About Panic Attacks

-Anxiety and panic attacks

https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/panic-attacks/#:~:text=a%20pounding%20or%20racing%20heartbeat,sweating%2C%20trembling%20or%20shaking

-13 Ways to Stop a Panic Attack

https://www.healthline.com/health/how-to-stop-a-panic-attack

-What Is the 333 Rule for Anxiety?

https://www.healthline.com/health/333-rule-anxiety#:~:text=You%20can%20use%20the%20333,technique%20for%20coping%20with%20anxiety.

Have a Good One,

Cindee Murphy, One Voice In The Vastness Of Emotions

“No one had ever wanted me. And for some reason I didn’t even want me anymore. I wished I could have stepped out of my body and given it back, like you do with a shirt that doesn’t fit properly.”― Stefanie Sybens, Letters from the What-Went-Before

“I started crying because this would all disappear including me and no one seemed to realize it. Did no one feel what I was feeling.”
― Stefanie Sybens, Letters from the What-Went-Before

The Fear Of The Panic Attack(Opens in a new browser tab)

Panic Disorder Triggers(Opens in a new browser tab)

Decoding the Symptoms: Panic Attacks vs Heart Attacks in Women(Opens in a new browser tab)

Different Types Of Anxiety(Opens in a new browser tab)

Panic Disorder Coping Skills(Opens in a new browser tab)