Introduction: Understanding Panic Attacks

Experiencing a panic attack can be overwhelming and terrifying. The sudden rush of intense fear, rapid heartbeat, shortness of breath, and dizziness can make it feel like you’re losing control. If you’re struggling with recurring panic attacks, you’re not alone. In fact, according to the American Psychological Association (APA), approximately 2-3% of people worldwide suffer from panic disorder, with many more experiencing occasional panic attacks.

The good news? Panic attacks therapy is highly effective in helping individuals regain control. At Therapsy, we provide specialized, multilingual therapy for expats and individuals in Italy, offering both online therapy sessions and in-person counseling. Our expert therapists can guide you toward evidence-based strategies to manage and overcome panic attacks for good.

What Are Panic Attacks and Why Do They Happen?

Understanding the Symptoms of a Panic Attack

Panic attacks are intense episodes of fear that appear suddenly and can last anywhere from a few minutes to an hour. Some common symptoms include:

✅ Rapid heartbeat and chest pain
✅ Shortness of breath or a choking sensation
✅ Dizziness, trembling, or sweating
✅ Feeling detached from reality or having a fear of losing control
✅ Nausea or stomach discomfort

Many people who experience panic attacks fear they are having a heart attack or a serious medical emergency. While panic attacks are not physically harmful, they can be incredibly distressing.

Panic Attack vs. Anxiety Attack: What’s the Difference?

A panic attack is sudden, intense, and peaks within minutes, often with no clear trigger. An anxiety attack, on the other hand, builds gradually and is usually linked to stressors. Both can be distressing, but panic attacks tend to be more acute and physically overwhelming.

Common Causes of Panic Attacks

There is no single cause of panic attacks, but several factors can contribute to their development:

• Chronic stress: High levels of stress can increase the likelihood of panic attacks.
• Genetics: If you have a family history of anxiety disorders, you may be more prone to experiencing panic attacks.
• Trauma or past experiences: People who have gone through traumatic events may develop panic disorder as a response.
• Substance use: Excessive caffeine, alcohol, or drug use can trigger panic attacks in some individuals.
• Underlying mental health conditions: Generalized anxiety disorder (GAD), social anxiety, or depression can all contribute to the occurrence of panic attacks.

🗣️ “Panic attacks are treatable. With the right therapy, most people see significant improvements within just a few months.” — Dr. Elena Russo, Psychologist at Therapsy

How Panic Attacks Therapy Can Help

Cognitive Behavioral Therapy (CBT) for Panic Attacks

One of the most effective treatments for panic attacks is Cognitive Behavioral Therapy (CBT). This evidence-based approach helps individuals recognize negative thought patterns and replace them with healthier coping mechanisms.

CBT for panic attacks therapy typically includes:

• Identifying triggers that cause panic attacks
• Learning breathing exercises and grounding techniques to manage symptoms
• Gradual exposure therapy to help desensitize fears
• Developing a personalized coping strategy to prevent future attacks

📊 Studies show that CBT is one of the most effective treatments for panic disorder, with an 80-90% success rate.

Medication as a Supportive Treatment

In some cases, therapy is combined with medication to help manage severe symptoms. A psychiatrist may prescribe:

• Selective serotonin reuptake inhibitors (SSRIs) or benzodiazepines to reduce anxiety levels
• Beta-blockers to control physical symptoms like rapid heartbeat
• Antidepressants if panic attacks are linked to depression

However, medication is usually not a long-term solution and works best when combined with therapy.

5 Self-Help Strategies to Manage Panic Attacks

If you experience a panic attack, using relaxation techniques can help bring your body and mind back to a calm state. Try these methods:

1️⃣ Deep Breathing Techniques

Slow, controlled breathing can prevent hyperventilation. Try the 4-7-8 method:

• Inhale for 4 seconds
• Hold for 7 seconds
• Exhale for 8 seconds

2️⃣ Grounding Exercises

Focus on your surroundings to stay present. Try the “5-4-3-2-1” method:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

3️⃣ Progressive Muscle Relaxation (PMR)

Tense and then slowly release each muscle group to ease tension.

4️⃣ Limit Stimulants Like Caffeine & Alcohol

These can trigger or worsen anxiety symptoms.

5️⃣ Regular Exercise & Healthy Sleep Routine

Physical activity and good sleep hygiene can significantly reduce anxiety.

Why Choose Therapsy for Panic Attacks Therapy?

At Therapsy, we understand how debilitating panic attacks can be. Our team of highly qualified psychologists and psychotherapists provides personalized therapy in multiple languages, ensuring expats and individuals in Italy receive the right support.

Benefits of Choosing Therapsy:

✅ Multilingual therapists: English, Italian, Spanish, French, and more
✅ Online and in-person therapy: Flexible options to fit your needs
✅ Expert mental health professionals: Specialized in panic disorder and anxiety
✅ Personalized treatment plans: Tailored to your unique situation
✅ First assessment call is free!

🚀 Start your journey to a panic-free life today. Book your free assessment call now!