A panic attack is a sudden episode of intense fear that triggers severe physical and emotional reactions without an apparent cause or real danger. These episodes begin abruptly, usually reaching peak intensity within minutes. Individuals might feel a sense of impending doom, fear of losing control, or even believe they are having a serious medical event.
How Panic Attacks Affect Blood Pressure
When a panic attack occurs, the body activates its “fight or flight” response, a natural physiological reaction to perceived danger. This response is primarily managed by the sympathetic nervous system. During this activation, the adrenal glands release a surge of stress hormones, including adrenaline (epinephrine), noradrenaline (norepinephrine), and cortisol.
These hormones prepare the body for immediate action. Adrenaline and noradrenaline cause the heart rate to increase and blood vessels to constrict, redirecting blood flow to essential organs like the brain and muscles. This physiological cascade directly contributes to a temporary rise in blood pressure. Cortisol also plays a role by increasing glucose availability for energy.
Understanding the Nature of the Blood Pressure Rise
The increase in blood pressure during a panic attack is temporary and acute, returning to normal levels once the attack subsides. Studies indicate that systolic blood pressure can rise by approximately 27 to 40 mmHg, and diastolic blood pressure by about 5 to 10 mmHg. This transient spike is a direct result of the intense physiological response, not a symptom of chronic high blood pressure.
For most healthy individuals, these temporary blood pressure spikes are not considered dangerous. The body handles such fluctuations, similar to how blood pressure rises during physical exertion. However, for individuals with pre-existing cardiovascular conditions, these increases could place additional strain on the heart. While a panic attack does not directly cause long-term hypertension, frequent panic attacks or chronic anxiety can contribute to sustained stress on the body, potentially impacting blood pressure regulation over time.
Coping During a Panic Attack
Managing symptoms during a panic attack involves strategies to regulate the body’s heightened state. Deep breathing techniques are helpful, as they counteract hyperventilation and promote relaxation. Diaphragmatic breathing, also known as belly breathing, involves slow, deep breaths that engage the diaphragm, signaling safety and helping to lower heart rate.
Grounding exercises assist by shifting focus away from overwhelming internal sensations and toward the present environment. Techniques like the “5-4-3-2-1 method” involve 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. Acknowledging the experience as a panic attack and its temporary nature can help reduce the fear and intensity of symptoms.