Can divorce cause panic attacks?

Divorce is a common life experience that affects many people. Although common, divorce can be one of the most stressful life events a person goes through, and it often comes with a lot of anxiety.

Panic attacks are one way that divorce-related anxiety can manifest. These sudden episodes of intense fear and panic are typically very frightening. While panic attacks have a variety of potential causes, stressful life events can definitely be a trigger.

Getting treatment soon after your first panic attack can prevent you from developing panic disorder. Therapy can help you learn how to prevent panic attacks and cope with them when they happen.

What does a panic attack feel like?

A panic attack can be a scary experience. Many people even mistake them for heart attacks.

You can have a panic attack during or after a stressful event. For example, you might have a panic attack when you first file for divorce. But research suggests that you can develop panic attacks weeks after a stressful event as well, with some people having worsening panic symptoms up to 12 weeks after the triggering event.

Panic attacks can feel like they come out of nowhere, and they can last on average anywhere from 5 to 20 minutes and, in some cases, up to an hour. Common symptoms of panic attacks include:

• Chest pain
• Shortness of breath
• Racing heart
• Feeling of choking
• Trembling or shaking
• Feeling like you’re losing control or “going crazy”

Do panic attacks mean you have panic disorder?

Panic disorder is an anxiety disorder that’s diagnosed in people who have recurrent panic attacks. In addition, people with panic disorder often experience severe anxiety between panic attacks about the panic attacks themselves. 

For example, you may worry constantly about having another panic attack, especially at inopportune times, like while you’re driving. You might significantly change your behavior — like avoiding people, places, and things that you fear could trigger a panic attack.

Having a panic attack doesn’t necessarily mean you’ll develop panic disorder. Research shows that around 15% of people who have a panic attack develop panic disorder. There’s not an exact number of panic attacks required to warrant a panic disorder diagnosis, but if you only experience one isolated panic attack, it’s unlikely that you’ll be diagnosed with panic disorder. 

Some people may have one panic attack during or after a divorce and then never have another one. For others, the initial panic attack may be the first of several and could be a sign of underlying panic disorder.

Unfortunately, the only way to know whether you’ll develop panic disorder after a panic attack is to wait and see. But you shouldn’t wait to get treatment. Panic disorder can turn into a self-perpetuating downward spiral, but early intervention can make a big difference. By getting treatment shortly after you experience your first panic attack, you’re more likely to be able to prevent it from developing into panic disorder.

Coping with panic attacks during or after divorce

Panic attacks can be terrifying to deal with and may make the already painful process of divorce even more difficult. But, apart from seeking professional support, there are ways to cope with divorce-related panic attacks and take care of yourself during this transition.

• Have a panic plan. Having a plan for what to do when you feel a panic attack coming on can help. Make a list of early warning signs of a panic attack and the steps you’ll take when you notice them — like practicing grounding techniques. It can also be helpful to have a list of supportive people you can call and safe places you can go to while you calm down.
• Connect with support. Going through a divorce can feel like a lonely process, especially if you’ve lost social connections as a result of the split. When you’re also dealing with panic attacks, it can be even more isolating. To combat these painful feelings, it can be helpful to connect with people who understand what you’re going through. For example, you might share your experience with close friends and loved ones. If this isn’t possible, you could consider joining a local or online support group for people going through divorce.
• Don’t ignore the problem. Ignoring or minimizing the fact that you’ve experienced a panic attack isn’t helpful. Although some people have just one isolated panic attack, it’s important to get professional treatment to prevent it from happening again and developing into panic disorder. As soon as you have your first panic attack, talk to a licensed mental health professional about the next steps to take.
• Be kind to yourself. It’s easy to start judging yourself for having panic attacks during divorce. You might label yourself with unkind terms. But self-compassion is so important during this time. Anyone can develop panic attacks, especially after a stressful life event like divorce. The panic attack isn’t your fault. 
• Move your body. Research shows that exercising regularly can help reduce overall anxiety levels and be helpful for managing panic attacks. One study even found that aerobic exercise made cognitive behavioral therapy (CBT) for panic attacks more effective.

Treatment for panic attacks and divorce-related anxiety symptoms

It’s essential to get treatment right away after your first panic attack. CBT is the most effective treatment method for panic attacks and other anxiety disorders. Using CBT, a therapist can help you reframe thoughts — both that lead to panic attacks and about the panic attacks themselves. 

Exposure is also a component of CBT for panic disorder. Through exposure therapy, a therapist can help you neutralize your triggers and feel more comfortable moving through the world without fear. This might look like visualizing dropping your children off with your ex and using techniques to manage anxiety. Then, over time, use the same techniques during drop off in real life to reduce symptoms and possible panic attacks. 

A CBT therapist can also help you learn to cope with the challenging emotions caused by your divorce. Regardless of what led to your divorce, you may be left with unhelpful and self-blaming thought patterns. A CBT therapist can help you address and change these thought patterns. They can also help you find strategies to improve your future relationships.

For some people, medication can help them deal with panic attacks in the moment. It’s best to speak with your provider about whether medication is the right option for you. 

Find care with Rula

There’s no doubt about it: Panic attacks can be terrifying. When you’re already reeling from the emotional consequences of divorce, a panic attack is the last thing you need. By getting mental health support early on, you can prevent panic attacks from turning into panic disorder and learn how to cope with other painful emotions that may come along with divorce.

Through Rula, 120 million individuals are eligible to receive therapy covered by insurance. Our network boasts 10,000+ licensed therapists with expertise in over 80 clinical specialties, including divorce and panic attacks.

Get started with Rula today