When Panic Attacks Come Out Of The Blue
“HELP! My panic attacks come out of the blue! I don’t know how to handle that!”
For an anxious person struggling with the process of anxiety disorder recovery, it can sometimes seem like panic attacks strike completely randomly and “out of the blue”, where no clear source of anxiety can be identified as triggering the attack. This can be frustrating, especially if you’ve been working overtime to manage your anxiety and prevent panic from happening.
But there is no such thing as an “out of the blue” panic attack. In the context of disordered forms of anxiety, it is the resistance to panic and the urgent attempts to manage and prevent it that become the precipitating factors leading to future panic attacks. Trying hard to guarantee that you won’t panic any more? Paradoxically, this is going to have the opposite effect, almost guaranteeing that you will likely experience more panic down the road.
When one is anxious about being anxious, or afraid of being afraid, the trigger for the most recent “out of the blue” panic attack can be found in all the panic attacks that came previously. The hidden trigger is in the checking, scanning, evaluating, and guarding against panic that allows a single sensation, thought, or feeling to trigger a rapid sequence of events that creates what appears to be a random, unexplainable instant panic attack.
It’s actually good news that there are no true “random” panic attacks. We can use that information to make adjustments and change direction toward where we want be in recovery and in life.
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Scanning, Checking, and Evaluation
People who experience frequent panic attacks and learn to fear them often spend a significant amount of time scanning their internal states, evaluating their thoughts, emotions, and physical sensations. People who have panic attacks can fall into the trap of constantly checking themselves for signs of anxiety and panic. This constant vigilance can create a heightened state of anxiety, making it more likely for panic attacks to occur.
The Amplification Loop
When we try to avoid anxiety and panic by identifying and managing triggers, we inadvertently create a cycle where our efforts to prevent panic actually contribute to its occurrence. This can lead to a frustrating paradoxical pattern where the very strategies meant to control anxiety end up amplifying it.
It Doesn’t Matter … Kinda
Panic attacks that come out of the blue or in a seemingly random way can certainly be frustrating and even disheartening. We always want to acknowledge the honor the emotions that come along with the struggle. But in the end, “out of the blue” panic attacks are not different from any other panic attacks in the recovery context. It’s OK to have feelings about the apparent randomness, just don’t get swept up in trying to dig even deeper into the puzzle. That mostly leads nowhere.
So Where Do They Come From?
When we are afraid to panic and working overtime to avoid it, prevent it, and manage it at all costs, there mystery is largely removed from out of the blue panic attacks. They don’t come from nowhere. They come from avoidance and escape strategies that backfire in a paradoxical way. Where did that last random panic attack come from? It came from all the panic attacks before it … and the intense effort put into trying to not panic.
Getting Better At Panic … Not From Panic
As expected, the answer is lies in learning to navigate through panic attacks rather than trying to prevent them. By accepting that panic attacks may happen and understanding that they are not inherently dangerous, we can increase our psychological flexibility and ultimately reduce the fear and anxiety associated with panic attacks. This shift in perspective can help break the cycle of constant vigilance and self-evaluation, leading to fewer panic attacks – random or otherwise – over time.
Links Of Interest
- My Panic Attacks Explained Workshop
- My Agoraphobia Explained Workshop
- My Panic and Agoraphobia Recovery Guidebook
- Follow me on Instagram
- My YouTube Channel
- Disordered – With Josh Fletcher
Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.
Are You Subscribed To My Newsletter? Recovery tips. Updates on recovery resources. Encouragement. Inspiration. Empowerment. All delivered to your inbox! Subscribe here FREE. Helpful Recovery Resources: My Books | FREE Resources | Courses and Workshops | Disordered (with Josh Fletcher) | Join My Instagram Subscriber Group
Podcast Intro/Outro Music: "Afterglow" by Ben Drake (With Permission)
