Suddenly, without warning, an intense feeling of terror strikes, the heart pounds faster, it gets difficult to breathe, hands get sweaty, and the fear of going crazy or even dying overcomes, it feels like the whole body is going through a crisis. The immediate solution seems to be a visit to the hospital, and find out what’s wrong; however, the doctors confirm that everything is fine and your test results are normal. What could have happened? These episodes of intense fear, physical dysregulation, and conviction of imminent death are called panic attacks. Any of us can suffer from a panic attack sometimes it comes due to difficult life circumstances (danger cues consistently being triggered, for example, unsafe or violence), being reminded of a traumatic event from the past, hearing negative news that was unexpected and life-altering (diagnosis of a loved one, loss of a job). These panic attacks can be only episodic and transitory or can become recurring events.
Panic Attacks
Although panic attacks are not considered a mental disorder, the diagnostic criteria can be found in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). It consists of a sudden rush of intense fear or discomfort that peaks within minutes. Every person experiences it differently, but in order to call it a panic attack, at least 4 of the following symptoms have to be present.
Panic Disorder
Wait a minute…weren’t the panic attacks not considered a disorder? Indeed, panic attacks aren’t considered a mental disorder; nevertheless, there is a disorder that includes repeated panic attacks and requires some other conditions to be diagnosed.
Panic Disorder consists of recurrent unexpected panic attacks that include 4 or more of the symptoms listed previously. In addition, at least one of the panic attacks has been followed by 1 month or more of either:
When in panic, what can we do?
Help! What should I do if I feel a panic attack emerging or during one?
It will pass: Remind yourself that a panic attack lasts a determined amount of time and that it is not a real life-threatening event.
Find a safe place: Find a space where you can calm yourself and can take a moment to slow down your thoughts. If you can’t get to the place physically, you can always try visualizing somewhere where you can feel safe and calm.
Focus on senses and surroundings: During a panic attack, one can feel out of himself and like there’s a lack of contact with the real world. In order to feel in touch again, you can focus on your five senses (i.e.: you can identify things you can see or hear, hold ice cubes in your hands, wash your face with cold water, etc.)
Concentrate on breathing: Redirect your attention to your breathing, focus on your inhale and exhale.
Is it common?
According to the Canadian Mental Health Association, 1/3 of Canadian adults may have at least one panic attack in any given year, only 1-2% of these adults would experience a panic disorder that same year, while 4% of Canadian adults who have suffered from a panic attack will experience panic disorder at some point in their lifetime.
Additionally, even famous public figures have admitted to suffering from panic attacks, such as Prince Harry, Duke of Sussex, a member of the British Royal Family. Prince Harry himself has repeatedly shown himself in favor of destigmatizing mental health struggles, to the extent that he has opened up about his panic attacks. He points out they started after his mother’s death, Lady Diana, and stated in an interview “In my case, every single time I was in any room with loads of people, which is quite often, I was just pouring with sweat, my heart beating—boom, boom, boom, boom—literally, just like a washing machine”. At the age of 28, he decided to ask for professional help after he fought in Afghanistan.
