Understanding Panic Attacks: Causes and Steps to Regulate Your Nervous System

Panic attacks can feel like a storm suddenly rolling in, leaving you confused and overwhelmed. Knowing what causes these intense episodes can be the first step in managing your anxiety. In this post, we'll break down panic attacks, their underlying causes, and outline three simple steps to help you regulate your nervous system when panic strikes.

What is a Panic Attack?

A panic attack strikes suddenly, creating feelings of extreme fear or anxiety. Many people experience noticeable physical symptoms, such as heart palpitations, shortness of breath, dizziness, and a sense that something terrible is about to happen. These episodes can come without warning or as a reaction to particular triggers, leading to a fear of future attacks.

How Common are Panic Attacks?

Panic attacks are common:

• Up to 11% of people in the U.S. experience a panic attack each year

• About 2-3% of the population experiences panic disorder, which is characterized by recurrent panic attacks.

• Women are two times more likely to have panic disorder than men.

• People who have anxiety disorders, depression or other mental health conditions are more prone to panic attacks.

For those affected, these numbers represent real challenges. Understanding how anxiety manifests physically and emotionally can help you spot your triggers and work through them effectively.

Why Do Panic Attacks Happen?

Panic attacks stem from several factors, including genetic and environmental influences. Research shows that individuals with a family history of anxiety disorders are more likely to experience panic attacks. For instance, a study in 2019 indicated that if a first-degree relative has anxiety, your chances of developing similar symptoms increase by almost 30% (JAMA).

Moreover, significant life changes or traumatic experiences can instigate an attack. For example, the loss of a loved one and major transitions often stir up anxiety.

The body’s response to stress involves activating the central nervous system. During stressful events, hormones like adrenaline surge, pushing your body into "fight or flight" mode. This physical reaction contributes to the symptoms of panic attacks, creating a cycle that can make the experience feel even more intense.

3 Steps to Regulate Your Central Nervous System During a Panic Attack

1. Focus on Your Breathing

Controlling your breath can help soothe your nervous system during a panic attack. Try this exercise: breathe in through your nose for a count of four. Hold that breath for four counts, then slowly release it through your mouth over four counts. Research suggests that focusing on your breath can not only decrease feelings of panic but also lower your heart rate and stabilize your mind.

2. Ground Yourself

Grounding techniques help shift your focus away from anxiety. The 5-4-3-2-1 technique is a straightforward method to regain control. Identify:

• Five things you can see

• Four things you can touch

• Three things you can hear

• Two things you can smell

• One thing you can taste

  
  

Using this simple exercise can effectively redirect your attention from internal panic to external reality, allowing you to feel more anchored and calm.

3. Use Positive Affirmations

Negative thoughts often spiral during a panic attack. Combat these feelings with positive affirmations. Repeat reassuring phrases to yourself, such as “I am safe” or “This feeling will pass.” Studies have shown that positive self-talk can help reduce anxiety levels and improve overall feelings of well-being.

You can take control during a panic attack.

Empower Yourself Against Panic

Panic attacks can disrupt your life, but understanding their roots and implementing management techniques can make a significant difference. By focusing on your breathing, grounding yourself in the present, and using affirmations, you can take control during a panic attack. Remember, you are not alone. Professional help is available and can provide customized strategies to support your journey toward calmness.

At Lotus Bloom Psychology, our compassionate team of clinicians is available for therapy services online (for Illinois residents) and in-person at our Lombard office. To learn more and schedule your free consultation, visit our website.