Common Triggers of Panic Attacks

Panic Disorder Is a Type of Anxiety Disorder Characterized by Panic Attacks

Panic disorder is one form of anxiety disorder that stands out for its defining feature: panic attacks. People sometimes mix up anxiety attacks and panic attacks, but they’re not exactly the same. Anxiety attacks often start gradually, with worries building up as a stressful event approaches. Panic attacks, on the other hand, tend to appear very suddenly and can bring on an overwhelming sense of fear or terror.

Mental health professionals often group panic attacks into two categories—expected or unexpected. Expected panic attacks have recognizable external triggers, like a known phobia such as a fear of flying or fear of heights. Unexpected panic attacks don’t follow an obvious pattern or cause. If you find that these attacks get in the way of your daily life—maybe they keep you from doing your job or enjoying your usual activities—then you might consider seeking an anxiety treatment program to help you learn how to manage them.

At Hooked on Hope Mental Health, we support adults dealing with panic disorder and other anxiety-related conditions. Our professional team can help you develop coping tools that make day-to-day life easier and reduce the chances of panic attacks. If you’re curious about therapy or other support for anxiety, consider reaching out to a healthcare provider or connecting with mental health services you trust.

The Signs of Panic Attacks Versus Anxiety Attacks

Panic attacks can happen to just about anyone. Even people without a long history of anxiety may experience at least one during their lifetime. However, experiencing repeated panic attacks might indicate you’re dealing with a panic disorder. The Diagnostic and Statistical Manual of Mental Disorders, known as the DSM-5, outlines the criteria for anxiety disorders, including panic disorder, but it doesn’t offer a formal diagnosis category called “anxiety attacks.” Because of this, there’s some confusion about how to distinguish anxiety attacks from panic attacks.

Still, people often use the term “anxiety attack” to describe a period of intense worry or apprehension that builds over time. If that anxiety escalates rapidly, it can lead to a panic attack, which is usually more sudden and severe. You might see the two conditions overlap, for example, when someone frets about a big meeting for several days (anxiety), then has a sudden wave of fear when they finally enter the conference room (panic attack).

Though these attacks share some physical symptoms, such as a racing heart or breathing difficulties, there are also a few clear differences:

• Anxiety attacks:
  • Gradual onset
  • Associated with feelings of restlessness, apprehension, and worry
  • Can range from mild distress to more severe unease
• Panic attacks:
  • Sudden and intense onset
  • Often feel like an overwhelming sense of doom or fear
  • May involve worries about losing control or even dying

Overlapping Physical Symptoms

Anxiety attacks and panic attacks can present many of the same physical reactions, including:

• Heart palpitations or rapid heart rate
• Chest pain
• Shortness of breath
• Tightness in the throat
• Sweating, hot flashes, or chills
• Nausea, upset stomach, or vomiting
• Lightheadedness or feeling faint
• Headaches
• Numbness or tingling in the hands or feet

With an anxiety attack, fear typically builds slowly, fueled by worrisome thoughts. In a panic attack, though, a person might experience extreme feelings like the fear of losing control, fear of dying, or a profound sense of detachment from reality. This sudden intensity can make panic attacks feel life-threatening, and many people mistakenly believe they’re having a heart attack or another serious emergency.

3 Common Triggers of Panic Attacks

Panic attacks can come on so quickly that it’s easy to feel powerless against them. In reality, there are often identifiable factors that set these episodes in motion. Recognizing these triggers can help you prepare and potentially avert a full-blown attack before it starts. Even though panic attacks rarely last longer than a few minutes, they can feel much longer in the moment. The emotional impact can linger, fueling more anxiety about possible future attacks.

1. Genetic Predisposition

Research suggests a strong genetic component to panic disorder, meaning it may run in families. Scientists are still exploring exactly why certain people seem more prone to panic attacks, but a family history of anxiety disorders can heighten the likelihood of experiencing panic-related symptoms. This doesn’t mean you’re guaranteed to have panic attacks if your relatives do, but it might mean you should stay aware of your mental health and watch for early signs of intense anxiety.

2. Significant Stress

Significant life stress can push your mind and body into overdrive. Stressful events—like losing a job, going through a divorce, or dealing with the death of a loved one—can put you at greater risk for experiencing panic attacks. Sometimes stress accumulates from smaller daily challenges, such as financial worries, relationship conflicts, or work deadlines. When your body remains in a high-alert state for too long, you may be more vulnerable to sudden surges of panic.

3. Mental Health Disorders

Panic attacks are usually tied to the body’s threat response—often triggered by an underlying mental health issue like PTSD, anxiety, or substance use disorders. If you’re already managing conditions that impact your emotional balance, it can be easier for your brain to go into “panic mode.” Additionally, people with negative thinking patterns or tendencies toward perfectionism might be more likely to spiral into panic when faced with unexpected pressure.

Other potential triggers for panic attacks include chronic health conditions, the side effects of certain medications, or an overall personality style that’s sensitive to stressors. By figuring out which scenarios spark your attacks, you can take meaningful steps to break the cycle. If you frequently face triggers and feel unable to cope, it might be time to look into professional anxiety treatment.

How to Handle Panic Attack Triggers

No matter what your personal triggers of panic attacks are, identifying them is the first step in regaining control. A key part of therapy—especially for panic disorder—is learning how to navigate known triggers and avoid letting them dominate your life. During anxiety treatment, you can build a set of coping strategies to help reduce the severity and frequency of panic episodes.

Here are several approaches that often prove helpful:

• Deep Breathing Exercises: Focusing on slow, controlled breathing can calm the physical symptoms of a panic attack. Techniques like the “4-7-8” method (inhaling for four counts, holding for seven, exhaling for eight) may reduce the immediate rush of adrenaline.
• Mindfulness Techniques: Staying present through mindfulness can interrupt spiraling thoughts. Activities like grounding, where you name five things you can see and four things you can feel, bring your focus back to the current moment.
• Relaxation and Stress Management: Daily practices—such as yoga, meditation, or even a short nature walk—can lower your overall stress level. By maintaining a balanced mental state, you might be less susceptible to panic triggers.
• Cognitive-Behavioral Therapy (CBT): CBT teaches you to recognize and challenge unhelpful thought patterns. When negative thoughts arise, you learn to reframe or question them, thus reducing your emotional reaction. Over time, this can lessen panic symptoms.

Beyond these approaches, working closely with a mental health professional who specializes in anxiety disorders can give you a deeper understanding of how panic attacks function in your life. In therapy sessions, you can practice new skills, discuss setbacks, and make a plan for handling triggers that might pop up in the future.

Contact Hooked on Hope Mental Health for Anxiety Treatment in Atlanta, GA

For some people, the hardest part of dealing with panic attacks isn’t the attacks themselves—it’s the constant dread of when the next one will strike. Even though most panic episodes last about 10 minutes, the emotional and psychological aftershocks can linger for days or weeks. That lingering worry can actually raise your risk of having another panic episode. The good news is that panic disorders and other anxiety conditions often respond well to dedicated anxiety treatment.

If you’ve been battling panic attacks that disrupt your day-to-day life, or if you’ve found it tough to manage regular responsibilities because you’re stuck in a cycle of fear, help is available. At Hooked on Hope Mental Health, we’re committed to supporting people who want to break free from crippling anxiety and panic. We offer evidence-based approaches like therapy, educational programs, and personalized interventions to address the roots of your anxiety.

Don’t let panic attacks continue to hold you back. Reach out to Hooked on Hope Mental Health today at 470-287-1927 or fill out our online contact form to discover more about our treatment options and start your journey toward a calmer, more confident life. By working with mental health professionals who understand panic disorders, you’ll gain lasting tools to manage triggers, reduce attacks, and reclaim your sense of well-being. You deserve to feel grounded, supported, and in charge of your own life—and the right anxiety treatment can guide you there.