Panic Attack (Panic Attack) | 마음스캔 심리학 용어사전

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Overview

Hi, I'm Mindy. Have you ever experienced your heart suddenly pounding wildly, feeling like you can't breathe, and an overwhelming terror that you might be dying? A panic attack is an intense storm of anxiety that arrives without warning. It typically peaks within 10 minutes and subsides within 30 minutes, but in that moment it can feel absolutely terrifying. Panic attacks are not life-threatening in themselves, and with the right coping strategies, they can be managed effectively.

Key Concepts

Sudden Fear Response: A panic attack is when your body sends extreme danger signals even when there is no real threat. The brain's amygdala overreacts, rapidly triggering the 'fight-or-flight response.'

Wide Range of Physical Symptoms: A racing heart, difficulty breathing, chest pain, dizziness, trembling, sweating, and nausea can all appear at once. Because of this, many people mistake it for a heart condition and end up in the emergency room.

Fear of Panic Itself: The 'anticipatory anxiety' — the worry of 'What if it happens again?' — can cause even more distress than the panic attack itself. This anticipatory anxiety can create a vicious cycle that triggers further panic attacks.

You Might Relate If...

You've had the experience of suddenly feeling suffocated and like your heart was about to burst on the subway, forcing you to get off urgently. Before an important presentation, your hands tremble, your sense of reality fades, and you feel an extreme fear of 'Am I losing my mind?' After experiencing a panic attack once, avoiding similar places or situations is also a very common pattern.

How Can You Cope?

When panic strikes, tell yourself: 'This is a panic attack, and it will pass soon. I am safe.' Practicing the 4-7-8 breathing technique (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) can be a great help during an episode. Use grounding techniques to anchor yourself in the present — touching something cold with your hands or feeling the ground beneath your feet can be very effective. If panic attacks recur frequently, seeking professional support is strongly recommended.

A Word from Mindy

Panic attacks are truly frightening experiences, but they are absolutely not dangerous. They are simply a false alarm your body is sending. When you learn and practice coping strategies, that fear gradually shrinks. Mindy is right here with you, breathing alongside you.

💡 Real-Life Example

Without any apparent reason, an intense terror — feeling like your heart is about to explode, being unable to breathe, and a sense of impending death — peaks within 10 minutes.

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