Can Anxiety Kill You? What You Need to Know About Panic Attacks

• Panic attacks are not fatal. During a panic attack, a person becomes overwhelmed by feelings of fear and anxiety, which causes the body to react as if it is in danger.
• It goes into “fight or flight” mode, increasing a person’s heart and breathing rates. These temporary changes can feel uncomfortable and frightening, but they will not kill the individual.
• There is some evidence suggesting that panic attacks might complicate existing heart conditions, such as coronary heart disease (CHD).
• A study involving individuals with CHD showed that those with panic disorder—a condition characterized by frequent panic attacks—were more likely to experience temporary reductions in heart muscle blood flow during a panic-induced situation. ¹
• However, this does not suggest that panic attacks are directly fatal, but they can worsen underlying heart issues.

Heart palpitations and increased heart Rate

• Anxiety can cause your heart to race or flutter. These sensations are typically harmless in a healthy heart but can be concerning and uncomfortable. ²
• For individuals with pre-existing cardiovascular or heart conditions, frequent or severe episodes can potentially worsen heart problems, though not directly cause death.

Shortness of breath and hyperventilation

• Anxiety often leads to rapid breathing or a feeling of being unable to breathe deeply enough.
• This can result in hyperventilation, which decreases the amount of carbon dioxide in your blood, causing lightheadedness, dizziness, and, in extreme cases, fainting.

Chest pain

• During periods of intense anxiety, some individuals may experience chest pain or discomfort, which can mimic the symptoms of a heart attack.
• This can be particularly alarming and may prompt visits to emergency services, though the chest pain caused by anxiety is not typically a sign of a fatal event.

Muscle tension and chronic pain

• Long-term anxiety can lead to persistent muscle tension, which can cause significant discomfort and contribute to chronic pain conditions. ³
• While not deadly, chronic pain can degrade the quality of life and contribute to further stress and anxiety.

Digestive issues

• Anxiety can affect the gastrointestinal system, leading to symptoms like nausea, stomach aches, diarrhea, or constipation.
• While these symptoms are generally not fatal, they can lead to significant discomfort and health issues if not managed properly.

Fatigue and insomnia

• The constant alertness and increased energy expenditure during anxious episodes often lead to fatigue.
• Moreover, anxiety can affect your sleep pattern, leading to insomnia, which, over time, can weaken the immune system and contribute to a range of health issues.

Worsening symptoms

• Without treatment, the symptoms of anxiety can become more severe and frequent.
• This can lead to a heightened state of constant anxiety, known as generalized anxiety disorder, or more intense panic attacks that occur more often.

Impact on mental health

• Chronic anxiety can lead to the development of other mental health disorders, including major depression and other anxiety disorders.
• The constant stress can overwhelm the brain’s ability to cope, leading to further psychological issues.

Physical health decline

• Chronic anxiety increases the risk of developing cardiovascular problems, such as high blood pressure and heart disease, due to the constant stress on the body.
• It can also lead to gastrointestinal problems, such as irritable bowel syndrome (IBS) or ulcers. ⁴

Impaired social and occupational functioning

• Untreated anxiety can severely impact your ability to function in daily life, including at work and in social settings.
• It may lead to avoidance behaviors, where you avoid places or situations that trigger your anxiety.
• This can limit job opportunities, reduce productivity, and strain relationships with family and friends.

Substance abuse

• Many people with untreated anxiety may turn to alcohol or drugs as a way to self-medicate and relieve their symptoms.
• This can lead to substance abuse and dependency, creating additional health problems and complicating the treatment of anxiety.

Sleep disorders

• Anxiety can disrupt sleep patterns, leading to difficulties falling asleep or staying asleep (insomnia).
• Chronic sleep deprivation is associated with a range of negative health outcomes, including weakened immune function, weight gain, and decreased cognitive performance.

Quality of life

• Overall, untreated anxiety can significantly decrease quality of life.
• It can lead to helplessness, isolation, and hopelessness, affecting every aspect of life, from personal health to social interactions and professional achievements.

Increased risk of suicide

• In severe cases, prolonged and untreated anxiety can increase the risk of suicidal thoughts and behaviors.
• The overwhelming feeling of being unable to escape anxiety can lead some individuals to consider suicide as a way out.

Recognize and acknowledge

• The first step is recognizing that you are having a panic attack, not a heart attack or other physical ailment. Reminding yourself that this is temporary and will pass can help reduce fear.
• Try to accept that the panic attack is happening. Fighting the feelings can often intensify them. Acceptance can be a first step to recovery.

Use deep breathing techniques

• Instead of taking quick, shallow breaths, which can increase anxiety, focus on taking slow, deep breaths. Breathe in through your nose, hold for a count of four, and then exhale slowly through your mouth.
• Place one hand on your chest and the other on your abdomen. Focus on making the hand on your abdomen rise and fall rather than the one on your chest.

Practice grounding techniques

• Use the 5-4-3-2-1 technique by naming 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.
• This can help distract your mind from the panic and bring you back to the present.
• Another grounding technique is physical grounding. Touch various objects around you and describe their color, texture, and temperature to help distract your senses from the panic.

Focus on relaxation exercises

• When tensed, exercises like progressive muscle relaxation can help you find relief.
• To do it, tense and then relax each muscle group, starting from your toes and working up to your head. This can reduce physical anxiety symptoms and promote calmness.
• Another exercise is visualization. Imagine a peaceful place where you feel safe and calm. Focus on the details of this scene to divert your attention from the panic.

Use positive affirmations

• Positive affirmations can influence your mindset during a panic attack.
• Consistently repeating calming phrases can build mental resilience, especially if practiced regularly outside of panic episodes. Personalize these affirmations to address your specific concerns.
• For example, if losing control is a fear, tell yourself, “I have control over my breathing and my thoughts.” Sync these affirmations with your breathing exercises; speaking them slowly as you inhale and exhale can deepen their calming effect.

Move your body

• Physical activity can help reduce a panic attack. Adding regular exercise to your daily routine can help reduce the number of panic attacks by lowering stress hormones and strengthening your body and mind.
• Specific exercises, such as neck rolls or shoulder shrugs, can also be particularly helpful. They target areas where stress accumulates, releasing built-up tension.
• Focus on the sensation of each movement to stay present and reduce anxiety.

Avoid stimulants

• Consuming stimulants like caffeine and nicotine during a panic attack can worsen symptoms. If you’re prone to panic attacks, it’s wise to reduce these stimulants in your daily life. ⁵
• Try replacing caffeinated drinks with herbal teas like chamomile or peppermint, which have natural soothing properties.
• Being aware of how different substances affect your anxiety levels can also help you make informed decisions about what to consume during times of stress or when you feel a panic attack may be starting.

Psychological therapy

Psychotherapy is often the cornerstone of anxiety treatment, with several types proving effective:

• Cognitive Behavioral Therapy (CBT): This is the most widely used therapy for anxiety disorders. CBT focuses on identifying, understanding, and changing thinking and behavior patterns. Patients learn specific skills that can be used to reduce anxiety when they experience symptoms, helping them manage fear and anxiety in the long term.
• Exposure Therapy: Particularly useful for phobias and panic disorder, this therapy involves gradual exposure to the anxiety source without any actual danger. It helps patients gradually build up their tolerance and control over their fears.

Medication

Medication may be combined with therapy for better treatment outcomes and is useful in severe cases:

• Antidepressants: SSRIs (Selective Serotonin Reuptake Inhibitors) and SNRIs (Serotonin and Norepinephrine Reuptake Inhibitors) are commonly prescribed for anxiety because they can be safe for long-term use.
• Benzodiazepines: These are anti-anxiety medications, which include Valium, Xanax, and Ativan, which act very quickly (typically within 15 minutes to 2 hours). ⁶ Because they can be habit-forming, they are generally prescribed for short-term relief of anxiety symptoms.