5 min reading time
When fear turns into panic
As a kind of internal alarm system, fear warns us of danger and causes our body to switch to survival mode. In this way, in an emergency, we should be able to get out of the situation as quickly as possible. It doesn’t matter whether it’s an actual or imagined threat – fear is playing it safe, so to speak. This means that our fear basically fulfills a very helpful and (super) vital function. However, sometimes this results in a false alarm. The alarm system is then triggered in an actually harmless situation – at the highest level. In psychology, such cases are called panic attacks.
💡 Characteristics of a panic attack:
- intense fear that occurs suddenly and usually unexpectedly
- physical symptoms such as a racing heart, dizziness or shortness of breath, which are basically harmless but often feel different in the situation
- Symptoms increase rapidly, peak within a few minutes and last an average of 30 minutes
How do panic attacks occur?
About 15-30% of people experience single panic attacks in their lives. So this is nothing unusual at first. A panic attack itself occurs after our alarm system detects a specific trigger and we judge it to be dangerous. This could be, for example, a tall building, a heart palpitations or even the mere idea of being alone . Fear causes stress hormones to be released, which puts our body on alert. If the corresponding body reactions are then again assessed as dangerous, this can increase fear and lead to a real spiral of fear. Which direct triggers and causes play a role in panic attacks depends on the individual.
When panic comes again
After a supposed false alarm, most people will probably first look for the cause. Where is the source of danger? Did I miss something? Is the alarm system broken? For a panic attack, for example, this can mean that we suspect a physical illness as the cause or that “something is wrong”.
For many, the matter will be “over” if nothing is found and everything remains silent. Others remain skeptical and keep a close eye on the alarm system. Then we become alert ourselves, so to speak, and can develop real anticipation of the next false alarm. However, this isn’t particularly helpful in preventing future panic attacks. Because every little thing can suddenly become huge and be perceived as a threat. This makes further panic attacks much more likely.
In psychology, when unexpected panic attacks occur repeatedly, it is called a panic disorder. An estimated 2-3% of the population in Germany suffers from this in a period of one year. Would you like free psychological support? We’ll send you all the information you need now. Email*
Preventing panic attacks: tips for dealing with anxiety
Because panic attacks often seem to occur out of the blue, many are unsure whether they can prevent panic attacks. We can certainly influence most of the things that happen in the run-up to a panic attack and can promote it.
1Classify fear
Even though we may sometimes wish we “were not afraid anymore,” in reality that doesn’t make all that much sense. Try to realize that fear is a completely normal and actually very helpful feeling. When there is actual danger, we ultimately need the energy that fear releases in us to bring us to safety. Fear and panic – no matter how unpleasant and sometimes life-threatening they may feel – are important, harmless and will pass. Certainly.
2Take the wheel
Even if an alarm system is a sensible purchase, it doesn’t have to dictate your life. So don’t retreat or avoid certain situations because you’re afraid of triggering a false alarm. This can feel relieving in the short term, but in the long term it leads to the entire system remaining in alarm mode for safety reasons. Take the lead yourself and program your alarm system the way you need it to prevent recurring panic attacks.
3Live more relaxed
Stress and stressful life events activate our nervous system and turn our internal alarm system a few steps higher as a precaution. This is completely normal, but it can lead to panic false alarms. Therefore, make sure you take time out and relax regularly. By calming down and consciously relaxing our body and mind, we signal to our alarm system: “No danger. You can slow down a bit.”
Easier said than done. Especially when we’re stressed, we often literally don’t have the time to relax. Then try to make it easier for yourself and make the things you already do more enjoyable. For example, listen to your favorite music while brushing your teeth or treat yourself to a foot bath while doing paperwork at home.
4Getting to know your own body
Make sure that you challenge your body and don’t over-protect it despite panic attacks. This includes regular exercise. This not only makes us fitter, but also means that we get to know our bodies and realize, for example, that a fast heartbeat can be caused by activity and can be a completely normal reaction. In this way we learn to trust our bodies (again).
5Prevent panic attacks with support
Sometimes it takes a good instruction manual or an alarm system specialist to reset the system to factory settings and thus “normal operation”. So feel free to get support if you need it. This may mean that you seek medical or psychotherapeutic advice.
Or you can get training on alarm systems and start a self-help program. At HelloBetter, for example, we have developed an online anti-panic course that will teach you everything you need to know about your internal alarm system. It gives you helpful tools to get your panic under control on your own. For example, you can research your personal panic triggers and thereby better understand how you can prevent panic attacks. You can find an insight into the content on the course page. You can simply get a prescription for the anti-panic therapy course – feel free to take a look at the course page.
9 july 2019