Why Crying During a Panic Attack Is Normal: Understanding Symptoms and Coping Strategies

Panic attacks are intense episodes of sudden fear and anxiety, often accompanied by physical symptoms that can be scary, distressing, and overwhelming. Among these symptoms, crying is a common but sometimes misunderstood reaction. If you find yourself crying during a panic attack, you are not alone. This article explores why crying can occur during a panic attack, how it relates to other symptoms like hyperventilating, and what you can do to manage these intense moments.

What is a panic attack?

A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. According to the American Psychological Association (APA), panic attacks can include a range of symptoms such as rapid heartbeat, sweating, trembling, shortness of breath, chest pain, nausea, dizziness, and a sense of impending doom (American Psychological Association, n.d.).

One symptom that might not always be discussed is crying. Crying during a panic attack can happen for several reasons, and it's important to understand that this reaction is normal and can be part of the body’s way of dealing with overwhelming emotions.

Why Do People Cry During a Panic Attack?

Crying is a natural emotional response that occurs in various situations, including when someone is experiencing intense stress, fear, or anxiety. During a panic attack, crying can be triggered by several factors:

Emotional Overload

A panic attack often brings an intense rush of emotions that can feel overwhelming. These emotions can include fear, sadness, frustration, and helplessness. Crying is the body's natural response to this emotional overload, providing a way to release pent-up feelings (National Institute of Mental Health, n.d.).

Relief from the Build-up of Anxiety

Sometimes, crying during a panic attack can be a form of emotional release. The body may reach a point where the anxiety and tension have built up to such an extent that crying is the only way to find some relief. This release can sometimes help to reduce the intensity of the panic attack, even if only temporarily (American Psychological Association, n.d.).

Hyperventilation and Crying

Hyperventilation, or rapid breathing, is a common symptom during a panic attack. It occurs when the body is taking in too much oxygen and expelling too much carbon dioxide.  This can lead to symptoms like dizziness, lightheadedness, and tingling in the hands and feet (Mayo Clinic, n.d.). 

When someone is crying during a panic attack, the hyperventilation can worsen, leading to a cycle where crying and hyperventilation feed into each other, intensifying the overall experience.

The Connection Between Crying and Hyperventilating

Hyperventilation and crying often go hand in hand during a panic attack. When a person cries, especially when sobbing, their breathing can become irregular and rapid. This can exacerbate hyperventilation and lead to more intense feelings of panic and physical discomfort.

The combination of crying and hyperventilating can make it feel as though the panic attack is spiraling out of control. It’s important to recognize this connection so that you can take steps to manage your symptoms effectively (Mayo Clinic, n.d.).

How to Cope with Crying During a Panic Attack

While crying during a panic attack is a normal reaction, there are strategies you can use to help manage your symptoms and reduce the intensity of the attack.

Practice Deep Breathing

Deep breathing is one of the most effective techniques for managing hyperventilation and the physical symptoms of a panic attack. When you feel a panic attack coming on, or if you’re already in the midst of one, focus on taking slow, deep breaths. Inhale deeply through your nose, hold your breath for a few seconds, and then exhale slowly through your mouth. This can help to regulate your breathing and reduce the effects of hyperventilation (Mayo Clinic, n.d.).

Grounding Techniques

Grounding techniques are strategies that help you stay connected to the present moment, which can be particularly helpful during a panic attack. One popular grounding method is the 5-4-3-2-1 technique, where you identify 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 technique can help distract your mind from the panic and reduce the intensity of your symptoms (American Psychological Association, n.d.).

Using Facts and Evidence 

During a panic attack, your mind may be overwhelmed with irrational fears and catastrophic thoughts. Focusing on factual information can help counteract these distressing thoughts. Remind yourself that panic attacks, while distressing, are not life-threatening and that the symptoms, including crying and hyperventilating, are part of the body's natural response to intense stress. 

Research shows that recognizing the physiological basis of panic attacks and understanding that they are temporary can help reduce their intensity (American Psychological Association, n.d.). By focusing on evidence-based information and factual reassurance, you can help alleviate some of the fear and anxiety associated with panic attacks.

Self-Compassion

It’s important to remind yourself that crying during a panic attack is a natural and normal response. Instead of judging yourself for crying, practice self-compassion. Acknowledge that you are going through a challenging experience and that it’s okay to have these emotions. Being kind to yourself can help reduce the severity of the panic attack and promote emotional healing (National Institute of Mental Health, n.d.).

When to Seek Professional Help

If you find that panic attacks are becoming a regular occurrence or that they are severely impacting your quality of life, it may be time to seek professional help. Cognitive-behavioral therapy (CBT) is a well-established treatment for panic disorder and can help you understand the root causes of your panic attacks and develop coping strategies. A therapist can work with you to identify triggers, challenge negative thoughts, and learn how to manage your symptoms effectively (American Psychological Association, n.d.).

Medication may also be prescribed to help manage panic disorder. Selective serotonin reuptake inhibitors (SSRIs) are commonly used to reduce anxiety and prevent panic attacks. It’s important to consult with a healthcare provider to determine the best treatment plan for your individual needs (Mayo Clinic, n.d.).

Summary

Crying during a panic attack is a common and natural response to the overwhelming emotions and physical sensations that come with these episodes. Recognizing that crying, along with other symptoms like hyperventilation, is a normal part of the panic attack experience can help reduce the shame or embarrassment you may feel. 

By practicing coping strategies like deep breathing, grounding techniques, and self-compassion, and by using factual information to challenge thoughts, you can better manage your panic attack symptoms and regain control over your emotional and physical well-being.

Remember, if panic attacks are affecting your daily life, seeking professional help is a positive step toward managing your symptoms and improving your overall mental health. With the right support and strategies, you can learn to navigate panic attacks more effectively and reduce their impact on your life.

References

  1. American Psychological Association. (n.d.). Panic Disorder. Retrieved from https://www.apa.org

  2. Mayo Clinic. (n.d.). Panic Attacks and Panic Disorder. Retrieved from https://www.mayoclinic.org

  3. National Institute of Mental Health. (n.d.). Panic Disorder: When Fear Overwhelms. Retrieved from https://www.nimh.nih.gov

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