Dizziness is a common symptom during a panic attack, a sudden surge of intense fear. These episodes often come on without warning and can last from several minutes up to an hour, though symptoms typically peak within 10 minutes. Alongside overwhelming fear, physical sensations such as a pounding heart, shortness of breath, trembling, and nausea frequently occur, including dizziness.
The Physiology of Panic-Induced Dizziness
The body’s response to threats contributes to dizziness during a panic attack. This involves several physiological processes, primarily stemming from the “fight-or-flight” response.
Hyperventilation, rapid, shallow breathing, causes a gas imbalance in the bloodstream. Exhaling too much carbon dioxide decreases its blood levels. This reduction triggers vasoconstriction, where blood vessels, including those supplying the brain, narrow. Reduced cerebral blood flow can result in dizziness, weakness, and difficulty focusing.
The “fight-or-flight” response also contributes. This response diverts blood flow away from non-essential functions and towards large muscle groups. Stress hormones like adrenaline are released, causing a rapid increase in heart rate and blood pressure. While blood pressure can initially spike, fluctuations may lead to a drop, contributing to dizziness as less blood reaches the brain.
When Dizziness May Indicate More
While dizziness is a common symptom of panic attacks, it can also arise from other conditions. Dizziness includes feeling faint, woozy, unsteady, or vertigo (a sensation of spinning). If dizziness is persistent, recurs frequently, begins suddenly without a clear cause, or significantly disrupts daily life, medical evaluation is advisable.
Seek medical attention if dizziness occurs alongside other severe symptoms. Symptoms include a sudden, severe headache, chest pain, a rapid or irregular heartbeat, trouble breathing, fainting, or neurological changes like weakness, numbness, vision problems, or slurred speech. Consulting a healthcare professional ensures proper diagnosis and rules out other potential causes.
Coping Strategies for Dizziness During Panic
Managing dizziness during a panic attack involves regulating the body’s physiological responses. Practice slow, deep, diaphragmatic breathing. This technique helps to counteract hyperventilation by restoring a healthy balance of oxygen and carbon dioxide in the blood, which can alleviate dizziness.
Grounding techniques can also reconnect you with the present moment and reduce feelings of dissociation or unsteadiness. Focusing on sensory details in the environment, such as identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste, can help shift attention away from internal sensations. Sitting or lying down can also prevent falls and provide a sense of security.
Staying adequately hydrated is important, as dehydration can exacerbate dizziness. Drinking water can help mitigate symptoms and may even offer calming properties. Recognizing that dizziness is a common, temporary symptom of a panic attack can also help reduce fear, lessening the intensity of the physical sensations experienced.