COVID-19 introduced new or heightened mental health challenges for many. A notable concern is the potential connection between COVID-19 infection and panic attacks. This article explores how these two health issues can be related and provides information for those navigating this interaction.
The Link Between COVID-19 and Panic Attacks
A link exists between COVID-19 and an increase in anxiety-related issues, including panic attacks. Many individuals who contracted COVID-19, especially those with “long COVID,” report heightened anxiety and panic disorder. One review found that around 19% of people with long COVID reported anxiety, with other studies showing prevalence rates as high as 40-50%. This suggests the virus’s impact extends beyond the respiratory system, influencing mental well-being.
The World Health Organization (WHO) reported a 25% increase in global anxiety and depression during the pandemic’s first year. For some, COVID-19 appears to directly contribute to the onset or worsening of panic symptoms. This connection highlights the importance of addressing mental health alongside physical recovery.
Potential Mechanisms
Several pathways may explain how COVID-19 can contribute to panic attacks, encompassing both physiological and psychological factors. The SARS-CoV-2 virus can directly impact the nervous system. It can cross the blood-brain barrier, leading to neuroinflammation or direct damage to brain cells and support cells like glial cells. This inflammation and damage may impair brain function, contributing to anxiety and depression.
Beyond direct viral effects, physiological stressors associated with COVID-19 also play a role. Conditions such as hypoxia (low oxygen levels), systemic inflammation, and post-viral fatigue can mimic or trigger anxiety responses. For instance, shortness of breath or chest pain, common COVID-19 symptoms, can be unsettling and may be confused with or lead to a panic attack. The body’s stress response to illness can also increase stress hormones, predisposing individuals to panic episodes.
Psychological factors contribute substantially to the link between COVID-19 and panic attacks. The stress of the illness itself, coupled with isolation during recovery or quarantine, can heighten anxiety levels. Fear of contagion, health anxiety, and the uncertainty surrounding a novel virus can create a pervasive sense of dread. Pre-existing psychological distress or a history of mental health conditions can also increase the risk of developing new psychological problems post-infection.
Recognizing Panic Attack Symptoms
Identifying the symptoms of a panic attack is an important step toward managing the experience. Panic attacks are characterized by a sudden, intense surge of fear or discomfort that typically peaks within 10 minutes. These episodes can feel overwhelming, even in situations where there is no clear danger. Recognizing these signs helps distinguish a panic attack from other physical conditions.
Common physical symptoms include:
Racing or pounding heart
Shortness of breath
Trembling or shaking
Sweating
Chest pain or discomfort
Dizziness
Nausea
Tingling or numbness in the extremities
Chills or hot flashes
Choking sensation
Beyond physical symptoms, panic attacks also involve distinct psychological elements. These can include a feeling of losing control, a sense of impending doom, or a fear of dying. Some people report feeling detached from their body or surroundings, known as dissociation. While these feelings are terrifying, panic attacks are not dangerous and will pass.
Support and Management Strategies
Managing panic attacks, especially in the context of post-COVID recovery, involves a combination of self-help techniques and professional support. During an attack, focusing on breathing can help regulate the body’s response. Techniques like diaphragmatic or “belly breathing,” where you inhale slowly through your nose and exhale through your mouth, can promote relaxation and reduce hyperventilation. Other methods like the 4-7-8 breathing technique, or box breathing, can also be effective in calming the mind and body.
Grounding techniques can help reorient focus during a panic attack. This involves engaging the senses, such as focusing intently on a single object, or noticing what you can see, hear, smell, and feel around you. Repeating a calming mantra or acknowledging that the intense feelings are temporary can also provide reassurance. Gentle movement, like walking, can help regulate breathing and release endorphins, which may improve mood.
Seeking professional help is important for persistent symptoms or frequent panic attacks. A doctor can help rule out other medical conditions with similar symptoms and discuss treatment options. Therapy, such as Cognitive Behavioral Therapy (CBT), can provide tools to manage anxiety and panic symptoms by challenging negative thought patterns and gradually exposing individuals to feared situations. Additionally, lifestyle adjustments such as maintaining a regular sleep schedule, eating nutritious meals, and engaging in moderate physical activity can support overall mental well-being.