If you’ve ever experienced a panic attack, you know how overwhelming it can be. Your heart may race, your chest tightens, and you may feel like you’re losing control.
Panic attacks may seem unpredictable, but research and clinical observations suggest that certain factors, including lifestyle choices, may play a role in triggering panic attacks.
Physiological symptoms are part of a panic attack
The most dramatic symptoms of a panic attack are physiological. When the mind anticipates danger, the body releases adrenaline and other stress hormones. You will often feel your heart beat faster and your breathing become faster.
Bottom line: The physical response in a panic attack can occur during a cardiac event or other medical emergency. Diagnosing panic disorder requires a thorough evaluation by a doctor to rule out potential organic medical causes of the symptoms. A psychiatrist can help.
Elena’s story
Elena, a 38-year-old lawyer from Manhattan, thrives in a high-pressure environment. But one frigid morning, as she hurried to the subway station, she noticed a tightness in her chest. Immediately, her heart began to race and her vision became blurry. She stumbled to a nearby bench, shaking. Her thoughts swirled: Am I having a heart attack? What if I fall here?
The episode was less than 10 minutes long, but it felt like hours.
The ER doctor referred her to a psychiatrist, who confirmed that Elana was having a panic attack. Together they put together the puzzle of what caused the panic attack.
Current events and social media: Elena followed the news carefully. Reports on geopolitical instability and angry social media feeds dominated her morning and evening routines. A constant stream of negativity seeped into her subconscious, making her more frustrated than she realized. Seasonal stress: Lack of sunlight and bitter cold meant that Elena exercised less and socialized less, both of which were effective ways for her to manage stress. Lifestyle imbalance: Her diet consisted of takeout and coffee, her sleep schedule was irregular, and her last yoga class was a few months ago.
Elena’s psychiatrist assured her that panic attacks were treatable. They worked together to create their next plan.
Media diet: Limit your news consumption, choose one reliable source, and set a strict time frame for updates. Lifestyle changes: prepare balanced meals, prioritize seven hours of sleep, and walk briskly even when it’s cold. Therapy and Mindfulness: Therapy and practicing mindfulness techniques help her understand and manage her anxiety triggers. Medication: Medication is one of the options considered if panic attacks recur.
Do current events and social media influence panic attacks?
In a world increasingly dominated by 24-hour news cycles and real-time social media updates, it’s easy to become overwhelmed. Concerns about drone sightings, debates over government credibility, and geopolitical tensions can amplify feelings of vulnerability and uncertainty.
Algorithms used by social media, news, and streaming platforms promote content that is likely to be emotionally arousing. For people who are prone to anxiety, this “surrounding stress” can increase the risk of panic attacks. Information that challenges our sense of safety or control can cause hypervigilance. When your mind senses danger wherever it is, your body can exhibit the fight-or-flight response characteristic of a panic attack.
Lesson: You can’t control world events, but you can manage your exposure to stress-inducing media. Set boundaries on your news consumption and focus on reliable and balanced sources.
Can cold winter weather contribute to panic attacks?
Winter can bring its own challenges. Seasonal affective disorder (SAD) is a well-documented phenomenon in which decreased daylight hours and reduced sun exposure are associated with decreased mood and energy. But can it affect panic attacks?
For some people, the physical sensations of cold (such as stiff muscles, shallow breathing, and feeling cramped in heavy clothing) can mimic anxiety symptoms and trigger a panic attack. Reduced outdoor activities and fewer opportunities for social engagement tend to exacerbate feelings of isolation, which can increase anxiety tendencies.
Lesson: Fight the winter blues. Prioritize light exposure. If you’re going for a brisk walk, pack your bags and walk. Get outdoors as much as possible. Stay connected with family and friends even when your connection is online.
Do lack of social trust and political uncertainty affect mental health?
Political instability and declining trust in society can increase collective anxiety. Decreased trust in authorities and neighbors increases uncertainty about the future, including elections, policy changes, social unrest, and economic stability. For some people, this can manifest as generalized anxiety or panic attacks.
This is especially true if you feel like you don’t have agency. Feeling helpless creates a breeding ground for anxiety symptoms.
Lesson: Volunteering and other civic activities provide a sense of purpose and control. Treatment can help develop resilience strategies.
Can lifestyle choices affect panic attack risk?
Healthy habits are powerful tools for managing anxiety and reducing your risk of panic attacks. Nutrition, exercise, and sleep all play important roles in regulating brain chemistry and stabilizing mood.
Healthy Eating: A diet rich in whole foods and low in processed sugars can help maintain stable blood sugar levels and reduce physiological stress. Exercise: Regular physical activity increases endorphins and decreases stress hormones such as cortisol. Sleep: Lack of sleep can worsen anxiety and make you more prone to panic attacks. Consistent, restorative sleep is essential for emotional regulation and cognitive clarity.
Lesson: While lifestyle changes alone can’t prevent all panic attacks, healthy lifestyle choices are the foundation of your overall mental health. If you’re having trouble maintaining healthy eating, sleeping, and exercise habits, consider reaching out to a professional for guidance.
What should I ask my psychiatrist if I experience a panic attack?
If you or a loved one has panic attacks and has been medically diagnosed with no physical cause, it is important to consult a psychiatrist. Here are some important questions to bring to your appointment.
What is causing my panic attacks? Are there any underlying medical conditions (anxiety disorder, PTSD, physical health issues, etc.) that may contribute to these episodes? What treatment options ( (treatment, medication, lifestyle changes) recommended? How can I prevent future panic attacks? What should I do the moment a panic attack starts?
A psychiatrist can help develop an individualized treatment plan that addresses both immediate symptoms and long-term management.
Moving forward: Fortifying yourself against panic attacks
From the stress of watching the news to the habits we develop in our daily lives, understanding the factors that can trigger panic events can help us take meaningful steps toward prevention and recovery.
© 2024 Dr. Jim Drims. Unauthorized reproduction is prohibited.
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