07/10/2025
Today is Panic Attack Awareness Day. Connie Ihle Eller, MA, Resident in Counseling, wrote the following to raise more awareness in honor of today.
Every year on July 10th, we observe Panic Awareness Day as a reminder to shed light on a condition that affects millions worldwide. Despite its prevalence, panic disorder often remains misunderstood, leading to stigma and unnecessary suffering. Let’s take a look at how common panic attacks are, what symptoms to recognize, common misconceptions, and practical coping skills to manage them effectively.
How Prevalent Is Panic Disorder?
According to mental health surveys, approximately 2-3% of adults globally experience panic attacks at some point in their lives. If panic attacks are severe and disruptive to everyday life it becomes known as a panic disorder. Panic attacks affect people across all ages, genders, and backgrounds, although women are slightly more likely to be diagnosed.
The impact of panic attacks extends beyond the individual—they can interfere with daily routines, relationships, and even work life.
What Are the Symptoms of a Panic Attack?
Panic attacks are intense episodes of fear that typically peak within minutes. Recognizing their symptoms can be life-changing, as early intervention often leads to better management. Common symptoms include:
• Rapid heartbeat or palpitations
• Sweating excessively
• Trembling or shaking
• Shortness of breath or a choking sensation
• Chest pain or discomfort
• Nausea or abdominal distress
• Dizziness, lightheadedness, or feeling faint
• Chills or hot flashes
• A sense of unreality or detachment from oneself
• Fear of losing control, going crazy, or dying
Common Misconceptions About Panic Disorder
Despite its prevalence, panic disorder is often misunderstood. Here are some common myths:
• Myth: Panic attacks are just anxiety or stress.
Fact: While related, panic attacks are sudden episodes with intense physical symptoms that can occur unexpectedly, unlike general anxiety.
• Myth: Only weak or mentally fragile people have panic attacks.
Fact: Panic attacks can happen to anyone, regardless of strength or resilience. They are physiological responses that can be triggered by various factors.
• Myth: Panic attacks are dangerous or life-threatening.
Fact: Though frightening, panic attacks are not life-threatening. However, they require proper management to prevent future episodes.
• Myth: You can just “snap out of it.”
Fact: Panic attacks are involuntary and uncontrollable in the moment. Learning coping skills is essential for managing them.
Effective Coping Skills and Strategies
Managing panic attacks involves both immediate techniques and long-term strategies. Here are some practical ways to cope:
1. Deep Breathing Exercises:
Focus on slow, deep breaths—inhale through your nose for four seconds, hold for four, then exhale through your mouth for four. This helps reduce hyperventilation and calms your nervous system.
2. Grounding Techniques:
Use your senses to bring yourself to the present. For example, identify five things you see, four you can touch, three you hear, two you smell, and one you taste.
3. Progressive Muscle Relaxation:
Tense and then relax different muscle groups in your body to release physical tension.
4. Mindfulness and Meditation:
Practicing mindfulness helps you observe your thoughts without judgment, reducing anxiety about future attacks.
5. Regular Exercise:
Physical activity releases endorphins and reduces overall anxiety levels.
6. Avoid Caffeine and Alcohol:
These substances can trigger or worsen panic symptoms.
7. Seek Professional Help:
Cognitive-behavioral therapy (CBT) is highly effective for panic disorder. Medication may also be prescribed in some cases.
Panic Disorder is a common and treatable condition. Recognizing the symptoms, debunking myths, and adopting coping strategies can empower those affected to regain control and improve their quality of life. If you’re experiencing frequent or severe panic attacks, don’t hesitate to reach out to a mental health professional. Remember, help is available, and recovery is possible. You are not alone.”
🌿 To learn more about Connie or to speak with someone if you are struggling with panic attacks, please visit hopeandhealingcounselingctr.com.
