What Causes Panic Attacks and How to Fight Back

What causes panic attacks and how to fight back with the right tools. When panic attacks hit out of nowhere, they can leave you dazed and confused, especially for the first one. I don’t remember my first one, but I remember one during a job interview.

The supervisor was walking me through the factory, and then suddenly, I couldn’t breathe. My personal space was getting smaller and smaller. I literally thought I was going to pass out. Also, I felt like I had an out-of-body experience. I thought I saw myself sprawled out on the floor. I could see everything being played out. But, just as it came, it began to quickly subside. I just missed passing out.

Several things can cause panic attacks, such as stress, trauma, phobias, and much more. Some could even be genetic links in the family. I know my mother suffered from mental illnesses, but I don’t know if she had panic attacks.

What are Panic Attacks Like?

An attack can hit in so many ways—like the panicked look on your face or the struggle to catch your breath. It feels endless in the moment. Sometimes it’s over in seconds, other times it drags on for minutes. You might even feel like you’re floating above your body, watching it all happen. It’s scary and confusing, but it can also give you a different way of looking at your life.

A common part of out-of-body experiences is the sensation of leaving our physical bodies behind. Often called astral projection, this is when we consciously step out of our body and explore other realms or dimensions. Some see it as a spiritual journey, while others think it’s just something created by the mind.

What Causes Panic Attacks?

What causes panic attacks and how to fight back. Panic attacks can happen for all sorts of reasons, and the exact cause can be different for everyone. Here are some common triggers and factors that might play a role:

Genetic Predisposition: A family history of panic attacks or anxiety disorders can increase the likelihood of experiencing panic attacks.
Stress: Significant life stressors, such as the loss of a loved one, major life changes, or ongoing stress at work or home, can trigger panic attacks.
Biological Factors: Imbalances in neurotransmitters, particularly serotonin and norepinephrine, can contribute to panic attacks. Additionally, abnormalities in brain regions involved in fear response, like the amygdala, may play a role.
Medical Conditions: Certain medical conditions, such as hyperthyroidism, heart problems, or respiratory disorders, can mimic or trigger panic attack symptoms.
Substance Use: The use or withdrawal from substances like caffeine, alcohol, or drugs can provoke panic attacks.
Phobias: Exposure to specific phobias or fears can lead to panic attacks in some individuals.
Personality Traits: People with certain personality traits, such as a tendency towards negative emotions or sensitivity to stress, may be more prone to panic attacks.
Trauma: Past traumatic experiences, especially those related to anxiety or fear, can increase the risk of panic attacks.

Symptoms of Panic Attacks

You Feel Like You’re Going Crazy

The phrase “I’m going crazy” gets thrown around so often these days that it doesn’t really capture the intense fear of actually feeling like you’re losing your mind.

It’s that feeling when your thoughts stop making sense, and your brain just doesn’t seem to be working the way it should. It’s hard to put into words exactly what feels off, but your mind doesn’t feel like your mind anymore. So, it’s like you can’t trust yourself or what you’re thinking.

You Feel Like You’re Dying

One of the most unsettling symptoms of a panic attack is this. Even if you can look around and logically tell there’s no real danger, it feels like you’re about to die. Sometimes it’s tied to your heart racing so fast that it feels like a heart attack, but other times it’s just a vague, overwhelming sense that something terrible is about to happen.

You Feel Like Something Really Bad is Going to Happen If You Let Go

This panic attack symptom can be so confusing. It’s that feeling like if you “give in” to what you’re experiencing, something really awful is going to happen. You’re convinced everyone will think you’re crazy, or you’ll do something totally out of control, or something else unthinkable and embarrassing will happen. But here’s the irony: the thing you’re so afraid of is already happening—it’s the panic attack itself.

You Feel Like You’re Not Real

This symptom has a name: Depersonalization. This is the feeling that you are not you anymore.

This feeling often comes with a sense of going crazy, or even feeling like you’re dying, because losing your sense of identity can be so overwhelming. Depersonalization feels like you’ve lost your connection to the world—you don’t feel in control like you used to, your thoughts seem distant, you feel detached from your body, and it’s like you’re just watching your own life from the outside.

You Feel Like The World Isn’t Real

This symptom also has a name: Derealization. This is the feeling that nothing is “real” in your environment anymore.

What causes panic attacks and how to fight back by knowing that the world is real. Derealization is tough to put into words. It’s kind of like being stuck in a dream, but without anything enjoyable about it. It’s a really unsettling feeling—suddenly not being connected to people, things, or goals that you know used to matter to you. At the same time, it feels impossible to make yourself care the way you “should” because there’s this invisible wall separating you from the rest of the world.

Depersonalization and derealization are often grouped together under the broader term “dissociation.” Dissociation is just a way to describe a state where you feel disconnected from yourself or the world around you.

It Feels Like You’re Never Going to Stop Feeling That Way

What makes panic attacks so overwhelming is that they always come with the feeling that they’re never going to end.

It’s really empowering to know if you’re dealing with panic attacks because it means the feeling is just an isolated event.

Realizing you’re having panic attacks can help you create a bit of distance between you and the panic. I know just telling yourself it won’t last forever doesn’t feel helpful in the moment, but with time, patience, and practice, you’ll start to believe it.

What to do After a Panic Attack

After experiencing a panic attack, it’s important to take steps to help your body and mind recover. Here are some strategies to consider:

Practice Deep Breathing

Focus on slow, deep breaths to help calm your nervous system. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat this process several times, allowing your breath to become slower and deeper with each repetition.

Another helpful technique is progressive muscle relaxation. Start by tensing the muscles in your toes and feet for a few seconds before releasing. Then move on to your calves, thighs, stomach, arms, and face, tensing and releasing each muscle group one at a time. This can help release tension and promote relaxation throughout your entire body.

Ground Yourself

What causes panic attacks and how to fight back by grounding yourself. Try grounding techniques to bring your focus back to the present. You can do this by tuning into physical sensations, like feeling your feet on the floor, or using the 5-4-3-2-1 method: notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

Reflect on the Experience

Once you’re feeling a bit calmer, take a moment to think about what might have set off the panic attack. Figuring out your triggers can make it easier to manage or avoid them next time. Practicing relaxation techniques like deep breathing or meditation can also help keep stress and anxiety in check.

Pay attention to any negative thoughts that might be triggering your panic attacks. Take a moment to ask yourself if those thoughts are really true, and see if you can replace them with something more positive and realistic. This can help change your mindset and make panic attacks less likely down the road.

Stay Hydrated

Drink some water to help your body recover from the physical effects of a panic attack. It can also keep you from getting dehydrated, which could worsen panic symptoms.

If you’re having a panic attack, drinking some water can really help. Panic attacks often come with a fast heartbeat and sweating, which can leave you dehydrated and make things feel even worse. Staying hydrated might help you ease the symptoms and get through it a little quicker.

Drinking water can actually help calm your body down. Sipping it slowly and mindfully can regulate your breathing and ease feelings of panic or anxiety. Plus, it’s a great way to distract yourself from the overwhelming thoughts and sensations during a panic attack.

Limit Stimulants

Try to cut back on stimulants like caffeine and nicotine, since they can worsen anxiety. Making healthy lifestyle changes is important, but some things, like consuming stimulants, can also add to feelings of anxiety.

Challenge Negative Thoughts

What causes panic attacks and how to fight back by challenging negative thoughts. Notice and question the irrational thoughts fueling your panic attack. Are your fears based on facts, or are they distorted? During a panic attack, our thoughts often get irrational and blown out of proportion. Recognizing these patterns can help you challenge them.

Use a Coping Statement

Come up with a comforting, positive phrase you can repeat to yourself during a panic attack. It can help you shift your focus and feel calmer. During a panic attack, it can feel like everything is falling apart and there’s no way out. In those moments, try to remind yourself that this feeling will pass, and you’ve got the strength to handle it.

Repeat something positive to yourself, like “I am strong and can get through this” or “This won’t last forever.” Remember, you’re not alone—there are people who care about you. You’ve faced tough moments before, and you’ll make it through this one too. Take some deep breaths and focus on what’s happening right now, instead of letting your mind run off to the worst-case scenarios.

Create a Safe Space

Find a physical or mental space where you feel safe and at ease. During a panic attack, try visualizing this place or, if possible, go there. Having a “safe space” is one of the best ways to handle a panic attack. It could be a physical spot like your bedroom or a quiet park, or even a mental space you picture in your mind to help you feel secure and calm.

Think about what makes this place feel safe and calming for you. Is it the quiet, the familiarity, or just that it doesn’t have any triggers? Whatever it is, focus on those things when you’re picturing or visiting your safe space during a panic attack.

Sum It All Up

What causes panic attacks and how to fight back by realizing that “I had a panic attack” is the first thing to understand. If you know the symptoms, or have had an attack before, then you’re halfway there. Every person has different ways of dealing with them.

Some use a cold ice cube in their hand to take the attention away from the panic attack to focusing on the coldness in your hand. Some people even eat spicy foods, to stop the panic. It works, it focuses your attention on your mouth and how it’s burning.

After a panic attack, you’ll want to take it easy for a while. Do some breathing exercises and grounding techniques. With the grounding techniques, I imagine that there are roots growing out from the bottom of my feet into the earth. You can do whatever works for you. Peace and always love. Until next time…

Articles About Panic Attacks

Panic attack

Panic attacks: Recognizing and managing panic attacks and preventing future attacks

What Is the 333 Rule for Anxiety?

Panic disorder

Have a Good One,

Cindee Murphy
“One Voice Still Dealing With Panic Attacks”

“In my experience, the words “now just calm down” almost inevitably have the opposite effect on the person you are speaking to.” — Elyn R. Saks

“It’s disrespectful, in my opinion, when people talk about panic attacks as if they’re just a slight hiccup.” — Unknown

“I am exhausted from trying to be stronger than I feel.” — Unknown

“Confession: Sometimes I get anxious because I don’t feel anxious. Which means I forgot what I was supposed to feel anxious about in the first place and that gives me anxiety.” — Unknown

“I don’t think anyone could ever criticize me more severely than the way I viciously criticize myself.” — Unknown

Fear of Going Crazy(Opens in a new browser tab)

How To Stop a Panic Attack!(Opens in a new browser tab)

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

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

Realistic Depiction of a Panic Attack(Opens in a new browser tab)