Panic attacks can be sudden, overwhelming, and intensely frightening experiences. They can strike without warning and leave individuals feeling out of control, often with symptoms that mimic those of a heart attack or other medical emergencies. For those who experience frequent or severe panic attacks, the fear of having another episode can begin to dictate their lives, leading to avoidance of certain situations, places, or activities. Understanding panic attacks and seeking the right support is crucial for regaining control and finding relief.

Dr Karen Hawk Psychologist Gilbert, specializes in helping individuals understand, manage, and overcome panic attacks. Through her compassionate, evidence-based approach to therapy, she helps clients develop the tools and coping mechanisms they need to manage their symptoms and reduce the frequency of their panic episodes. In this blog post, we will explore what panic attacks are, the common symptoms associated with them, and how Dr. Hawk helps clients overcome them.

1. What Are Panic Attacks?

A panic attack is a sudden episode of intense fear or discomfort that can occur without warning or an obvious trigger. During a panic attack, individuals may feel as though they are losing control or even dying. The physical sensations can be so intense that they often lead people to believe that they are experiencing a medical emergency.

While panic attacks are common, they are often misunderstood. Many people may not recognize that they are experiencing a panic attack because the symptoms can resemble other health problems. A panic attack typically involves both physical and psychological symptoms, including:

Common Symptoms of a Panic Attack:

• Rapid heartbeat or palpitations
   

• Sweating
   

• Trembling or shaking
   

• Shortness of breath or a feeling of being smothered
   

• Chest pain or discomfort
   

• Nausea or abdominal distress
   

• Dizziness or lightheadedness
   

• Chills or hot flashes
   

• Numbness or tingling sensations
   

• Feelings of choking or tightness in the throat
   

• Fear of losing control or “going crazy”
   

• Fear of dying
   

While panic attacks are distressing, they are typically not dangerous and do not cause lasting harm. However, the intensity and unpredictability of these attacks can create a cycle of fear and avoidance that can disrupt a person’s life. Many people who experience panic attacks avoid situations where they fear an attack may occur, leading to social isolation or restrictions on daily activities.

2. The Causes of Panic Attacks

Panic attacks can be triggered by various factors, including stress, trauma, genetics, and underlying mental health conditions. For some individuals, panic attacks may occur spontaneously, with no clear trigger. For others, certain situations or environments may provoke an attack, such as crowded spaces, public speaking, or stressful work situations.

Karen Hawk Gilbert helps clients explore the root causes of their panic attacks, which can vary greatly from person to person. Some common factors that contribute to the onset of panic attacks include:

• Stress and Anxiety: High levels of stress or anxiety can overwhelm the body, triggering the fight-or-flight response. This physiological response, which is meant to protect us from danger, can lead to the symptoms of a panic attack.
   

• Trauma or Past Experiences: Individuals who have experienced trauma or significant emotional distress may be more susceptible to panic attacks. Past traumatic experiences can leave the nervous system in a heightened state of alertness, making the body more prone to panic responses.
   

• Genetic Predisposition: Some research suggests that genetics can play a role in the development of panic attacks. Individuals with a family history of anxiety disorders or panic attacks may be more likely to experience them themselves.
   

• Mental Health Conditions: Panic attacks are often linked to other mental health conditions, such as generalized anxiety disorder (GAD), depression, or post-traumatic stress disorder (PTSD). Addressing these underlying conditions is crucial in managing panic attacks.
   

Dr Karen Hawk Psychologist Gilbert uses a comprehensive approach to identify the specific factors that contribute to each client’s panic attacks, ensuring that therapy is personalized to their unique situation.

3. Dr. Hawk’s Approach to Panic Attack Therapy

Karen Hawk Gilbert uses evidence-based therapeutic techniques to help clients manage and overcome panic attacks. Her approach is grounded in empathy and understanding, recognizing that panic attacks are real, distressing experiences that require careful attention and support.

Cognitive Behavioral Therapy (CBT)

One of the most effective approaches for treating panic attacks is Cognitive Behavioral Therapy (CBT). CBT focuses on identifying and challenging the negative thoughts and behaviors that contribute to anxiety and panic. Many individuals who experience panic attacks have irrational or distorted beliefs about the threat or danger they face, which can exacerbate the intensity of the attack.

During CBT, Dr. Hawk helps clients recognize these negative thought patterns and replace them with more realistic, balanced thoughts. For example, a person may have the thought, “I’m having a panic attack, and I’m going to die.” Dr. Hawk would work with them to challenge this thought and help them understand that panic attacks, while uncomfortable, are not life-threatening.

CBT also focuses on behavioral strategies to help clients manage their anxiety. Dr. Hawk works with clients to gradually expose them to situations that may trigger panic attacks in a controlled, supportive environment. This technique, known as exposure therapy, helps individuals confront their fears in small, manageable steps, allowing them to desensitize to the trigger over time.

Relaxation and Breathing Techniques

Panic attacks often trigger the body’s fight-or-flight response, causing physical symptoms such as rapid heart rate, shortness of breath, and dizziness. Dr Karen Hawk Psychologist Gilbert teaches clients relaxation techniques, such as deep breathing, progressive muscle relaxation (PMR), and guided imagery, to help calm the body’s response to stress.

By learning to regulate their breathing and relax their muscles, clients can gain control over their physical responses during a panic attack. These techniques are especially helpful for managing the acute symptoms of a panic attack and reducing its intensity. Dr. Hawk also teaches clients how to use these techniques in their daily lives to prevent panic attacks before they occur.

Mindfulness and Grounding Exercises

Mindfulness is a powerful tool for managing anxiety and panic attacks. By practicing mindfulness, clients can learn to stay grounded in the present moment, rather than becoming overwhelmed by negative thoughts or fears. Karen Hawk Gilbert helps clients develop mindfulness practices, such as focusing on their breath, sensations in their body, or observing their thoughts without judgment.

Grounding exercises are another helpful technique for managing panic attacks. These exercises involve focusing on external stimuli to bring the person’s attention away from their internal panic response. For example, clients may be encouraged to describe the details of their surroundings, engage their senses (e.g., touch something textured, listen to sounds), or count objects in the room. These exercises help individuals stay present and reduce feelings of anxiety or impending doom.

4. Building Long-Term Strategies for Managing Panic Attacks

While therapy can help individuals reduce the frequency and intensity of their panic attacks, Dr. Hawk also works with clients to develop long-term strategies for maintaining mental and emotional well-being. This includes:

• Building resilience: Dr. Hawk helps clients strengthen their ability to cope with stress and adversity, allowing them to face challenges without becoming overwhelmed by anxiety or panic.
   

• Improving self-awareness: By gaining insight into the triggers and patterns associated with their panic attacks, clients can learn to recognize early signs of anxiety and take proactive steps to prevent an attack from escalating.
   

• Promoting lifestyle changes: Dr. Hawk may recommend lifestyle adjustments, such as regular exercise, a balanced diet, and adequate sleep, to promote overall well-being and reduce stress.
   

• Developing a support system: Support from family, friends, or support groups can be invaluable for individuals coping with panic attacks. Dr. Hawk may encourage clients to seek out support and build a network of individuals who understand and can offer assistance when needed.
   

5. When to Seek Help for Panic Attacks

Panic attacks can be debilitating, but with the right support, they can be managed and eventually overcome. If you or someone you love is experiencing frequent panic attacks, it’s important to seek professional help. Therapy can provide the tools and support necessary to break the cycle of fear and anxiety that often accompanies panic attacks.

Some signs that therapy may be beneficial include:

• Frequent or recurring panic attacks
   

• Avoidance of certain places, activities, or situations due to fear of a panic attack
   

• Difficulty functioning in daily life due to anxiety or fear of having a panic attack
   

• Constant worry about experiencing another panic attack
   

• Emotional distress or isolation caused by panic attacks
   

If you’re struggling with panic attacks, Dr Karen Hawk Psychologist Gilbert is here to help. Through her compassionate and effective approach, she can guide you toward healing and teach you the skills needed to regain control of your life.

Conclusion

Panic attacks are challenging, but they don’t have to define your life. Dr. Karen Hawk offers a supportive, evidence-based approach to understanding and managing panic attacks. Through techniques like CBT, relaxation exercises, and mindfulness, she helps clients reduce the frequency and intensity of their panic episodes, while also providing long-term strategies for emotional well-being.

If you’re experiencing panic attacks, seeking therapy can be an important step in regaining control and living a more peaceful, fulfilling life. Dr. Hawk is dedicated to helping you on your journey to recovery.