Beyond the Racing Heart: A Comprehensive Guide to Panic Attack Symptoms
Explore the diverse symptoms of panic attacks, from nocturnal episodes to chest pain. Understand triggers, grounding techniques, and when to seek professional help.
Discussions about mental health have recently been taking center stage (did you notice?). When we hear of panic attacks many of us picture a racing heart or a sudden shortness of breath. But, panic attack symptoms have a broader spectrum, and some of these symptoms can be unexpected. This isn’t just about fleeting moments of anxiety; it’s an intricate blend of emotional and physical reactions that can catch even the most self-aware off guard. A deeper understanding of panic attacks becomes increasingly essential and recognizing the symptoms of panic attacks is our first step toward effective management.
By gaining a more comprehensive grasp of manifestations of panic attacks, we not only cultivate empathy for those undergoing such experiences but also equip ourselves with the knowledge to navigate them should we or our loved ones encounter them.
Emotional and Unexpected Physical Responses
We’ve bene researching anxiety and panic attacks for a while. Below are three types of symptoms we most often get questions about.
Panic Attack Symptoms: Crying
Crying during a panic attack may initially seem puzzling. Yet, when understood within the broader emotional framework, it makes inherent sense. Tears often serve as a physiological response to overwhelming emotions.
Think about the last time you felt an intense surge of feelings, be it joy, sadness, or frustration. Was there a wetness in your eyes or perhaps even a tear or two? Crying during a panic attack can similarly be viewed as an emotional release, a body’s innate way of processing and coping with the sudden flood of intense anxiety and fear.
Tears often serve as a physiological response to overwhelming emotions.
Symptoms of Panic Attack: Chest Pain
A particularly alarming symptom of panic attacks is chest pain. The sudden, sharp sensation can be frightening, often leading individuals to believe they are experiencing a heart attack.
However, while the pain’s source during a panic attack is not the heart, it is no less real. This pain often arises from the muscles in the chest contracting during the episode. Hyperventilation (over-breathing), a common occurrence during panic attacks, can also contribute to this sensation.
Recognizing the distinction between panic-induced chest pain and heart-related issues is vital, not only for immediate peace of mind but also to ensure that those experiencing recurring chest pain seek appropriate medical evaluation.
Post Panic Attack Symptoms
Coming out of a panic attack isn’t akin to shutting off a switch. The symptoms don’t vanish immediately. Instead, the aftermath can be likened to ripples in a pond long after a stone has been thrown.
The emotional and physical toll can persist, leading to feelings of exhaustion, a lingering sense of anxiety, and even a dread of another imminent attack. Some individuals describe this phase as a “mental hangover,” where the mind and body are still reeling from the intensity of the episode.
Recognizing this post-attack phase is crucial as it underscores the importance of giving oneself time to recuperate fully.
Panic Attack Symptoms: Night vs Day
Panic Attack Symptoms at Night
Imagine drifting into a peaceful sleep, only to be jolted awake with an overwhelming sensation of fear and dread. This disconcerting phenomenon is known as a nocturnal panic attack.
Though sharing several similarities with their daytime counterparts, these nighttime episodes carry their distinct set of characteristics and challenges. One of the most puzzling aspects of nocturnal panic attacks is their seemingly unprovoked nature.
While a daytime attack might be triggered by a specific stressor or phobia, nocturnal ones often occur out of the blue. This unpredictability can make them particularly unsettling.
Nocturnal Panic Attack Symptoms
Nocturnal panic attacks can be especially disorienting, given that they jolt individuals from a state of rest into acute distress. Symptoms may include rapid heartbeat, shortness of breath, sweating, and a choking sensation[1].
Furthermore, upon waking, you might feel a profound disconnection from reality—a symptom not always present in daytime episodes. This can be further exacerbated by the darkness and quietness of the night, making the sufferer feel isolated in their distress.
Addressing nocturnal panic attacks often involves both understanding their unique nature and seeking targeted interventions to prevent and manage them.
Distinguishing Panic Attacks from Other Health Issues
Panic Attack Symptoms vs Heart Attack
In the throes of a severe panic attack, the physical manifestations can be so intense that it’s easy to mistake them for a heart attack. Both can present with chest pain, shortness of breath, and a rapid heartbeat[2].
However, there are subtle differences to be noted. Panic attacks often come with a sense of impending doom or fear of dying, while heart attacks might involve pain radiating down the arm or jaw. Moreover, panic attacks usually peak within minutes and begin to recede, whereas heart-related issues might persist or even intensify.
It’s crucial to emphasize that if there’s ever any doubt about the nature of the symptoms, one should seek immediate medical attention. It’s always better to be safe than sorry.
If there’s ever any doubt about the nature of the symptoms, one should seek immediate medical attention.
Panic Attack Symptoms Chest Pain vs Heart-Related Chest Pain
Differentiating between chest pain stemming from panic and that from heart conditions is vital for both immediate peace of mind and long-term health.
Chest pain from a panic attack often feels sharp and localized, while heart-related chest pain might feel like pressure or a squeezing sensation[3].
Furthermore, panic-induced chest pain might intensify when thinking about it or feeling anxious, whereas heart-related pain could worsen with physical exertion. Regardless of the distinctions, any recurring chest pain warrants a thorough medical evaluation to ensure one’s safety and well-being.
Strategies to Cope with Varied Panic Attack Symptoms
Recognizing Triggers
Every individual’s experience with panic attacks is unique, and so are the triggers that might precipitate them. Recognizing these triggers is paramount, especially for those prone to nocturnal episodes.
Keeping a journal can be instrumental in identifying patterns and specific events or thoughts that precede an attack. (We’ll soon be adding a journalling feature in the Mind Ease app, watch this space! 👀)
By being proactive and understanding these triggers, one can develop coping mechanisms or even engage in preventative strategies to reduce the likelihood of an onset.
Grounding Techniques
Grounding techniques serve as powerful tools to tether an individual back to the present moment during a panic episode.
For those who experience overwhelming emotions like crying, techniques such as the 5-4-3-2-1 method (identifying five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste) can be immensely helpful.
When symptoms of chest pain dominate the attack, focusing on rhythmic, deep breathing can both alleviate the pain and divert attention away from the distress. Practicing these strategies consistently can make them more effective during real episodes.
Seeking Professional Help
There is a variety of online self-care tools (such as the Mind Ease app) where you can try many interventions to test what works best for you.
But, while self-help tools and awareness are beneficial, there’s undeniable value in seeking professional assistance. Therapy, especially cognitive-behavioral therapy, has proven effective in managing and reducing the frequency of anxiety and panic attacks.
Furthermore, counseling can provide personalized strategies tailored to an individual’s unique triggers and symptoms. In some cases, medication might also be a viable option to manage severe and frequent episodes. Remember, there’s no shame in reaching out; it’s a testament to one’s strength and determination to improve their well-being.
Panic attacks, with their myriad of symptoms ranging from the emotional tumult of crying to the alarming sensation of chest pain, are as complex as they are distressing.
As we’ve explored, they can strike at any moment, even during the solace of the night, reminding us of the wide range of symptoms associated with this condition. It’s crucial to approach those experiencing panic attacks (including ourselves!) with compassion and understanding.
Knowledge is empowerment, but it’s equally important to remember that if these episodes begin significantly impacting one’s quality of life, seeking help isn’t just an option—it’s a necessity.
Footnotes:
[1] NHS UK, Panic Disorder https://www.nhs.uk/mental-health/conditions/panic-disorder/
[2] American Heart Association, “How to tell the difference between a heart attack and panic attack”, https://www.heart.org/en/news/2022/07/13/how-to-tell-the-difference-between-a-heart-attack-and-panic-attack
[3]: Harvard Health Publishing. (2019). Chest Pain: A Heart Attack or Something Else? https://www.health.harvard.edu/heart-health/chest-pain-a-heart-attack-or-something-else
