Understanding and Managing Panic Attacks: Insight and Support for Highly Sensitive and Autistic Individuals by Julie Bjelland, LMFT
Panic attacks are intensely frightening events characterized by both psychological and physiological responses. Understanding the science behind them can help demystify the experience and provide effective management strategies.
What is a Panic Attack?
A panic attack involves a sudden surge of intense fear or anxiety that peaks within minutes, manifesting through various physical and emotional symptoms. These attacks may occur without warning or can be triggered by specific stressors. The fear of future attacks often leads to ongoing stress and anxiety and can even develop into a panic disorder.
Physiological Explanation
Fight-or-Flight Response: Panic attacks are driven by the sympathetic nervous system, part of the autonomic nervous system, which controls the fight-or-flight response. This response is typically a reaction to perceived threats, activating even without actual danger during a panic attack.
Adrenaline Rush: The fight-or-flight response causes adrenaline and noradrenaline release from the adrenal glands, increasing heart rate, blood pressure, and breathing rates. This surge accounts for many physical symptoms of a panic attack, such as palpitations and sweating.
Hyperventilation: Rapid breathing during a panic attack can decrease carbon dioxide levels in the blood, leading to respiratory alkalosis. This condition may cause dizziness, lightheadedness, and tingling sensations.
HPA Axis Activation: The hypothalamic-pituitary-adrenal (HPA) axis also activates during a panic attack, releasing cortisol, which can heighten the sense of anxiety and nervousness.
Duration and Symptoms
Panic attacks typically last between five and twenty minutes, though some symptoms may linger. Common symptoms include heart palpitations, sweating, trembling, shortness of breath, feelings of doom, nausea, and abdominal distress.
Special Considerations for Highly Sensitive and Autistic Individuals
Highly sensitive and autistic individuals are more prone to panic attacks due to heightened activation of the amygdala (fight/flight response), as well as increased sensory processing and emotional intensity. We may require longer recovery times and face unique triggers such as sensory overload.
Support Strategies for Panic Attacks
Calming Devices. Learn about two of my favorites here.
Brain Training Techniques: Brain training can activate calming centers in the brain and deactivate stress centers, significantly benefiting highly sensitive individuals by reducing the daily activation of the fight-or-flight response. Incorporating natural techniques to stimulate calming centers has helped many eliminate panic attacks. Learn more about my brain training course here.
The HSP Toolbox: This course includes daily practices to regulate the sensitive nervous system, tailored for highly sensitive and neurodiverse individuals. It provides holistic, easy-to-implement practices that enhance stress resilience. Explore The HSP Toolbox Course Here
Consultations with a Professional: Engaging with a specialist familiar with the nuances of panic attacks in sensitive and autistic individuals can offer customized prevention and recovery strategies. Book a Consultation with me here.
You are Not Alone
Experiencing panic attacks can be daunting, and recovery might take time. As someone who has personally navigated these challenges, I can attest to the effectiveness of these tools. You don’t have to suffer alone; support is available.
Have a Question?
Feel free to contact me for more information or support.
I’m Julie Bjelland, LMFT
Licensed Psychotherapist, author, and founder of Sensitive Empowerment, specializing in high sensitivity and adult-diagnosed autism in women. I love developing tools that balance our sensitive nervous system, reduce challenges, and help us reach our fullest potential so we may excel in our unique talents. I’ve created a global hub of extensive support, including online courses, the Sensitive Empowerment Community, an Autistic Women’s Group, and Assessments—a globally top-ranked podcast, articles, free webinars, and more. My passion is helping create a world where differences are embraced as strengths and celebrated. Learn more: JulieBjelland.com
Some men have expressed frustration about my focus on women’s autism experiences, but this emphasis addresses a longstanding research gap that makes women-centered support essential.