Panic attacks about death
Thanatophobia (death anxiety): Symptoms and overcoming it
Thanatophobia is a form of anxiety characterized by a fear of one’s own death or the process of dying. It is commonly referred to as death anxiety.
Death anxiety is not defined as a distinct disorder, but it may be linked to other depression or anxiety disorders. These include:
- post-traumatic stress disorder or PTSD
- panic disorders and panic attacks
- illness anxiety disorders, previously called hypochondriasis
Thanatophobia is different from necrophobia, which is a general fear of dead or dying things, or things associated with death.
In this article, we take a close look at thanatophobia, or death anxiety, to explore the symptoms, causes, and treatments for this fear.
Share on PinterestSomeone may have a phobia about death or dying if they avoid situations involving these subjects.In the Greek language, the word ‘Thanatos‘ refers to death and ‘phobos‘ means fear. Thus, thanatophobia translates as the fear of death.
Having some anxiety about death is an entirely normal part of the human condition. However, for some people, thinking about their own death or the process of dying can cause intense anxiety and fear.
A person may feel extreme anxiety and fear when they consider that death is inevitable. They may also experience:
- fear of separation
- fear of dealing with a loss
- worry about leaving loved ones behind
When such fears persist and interfere with daily life and activities, this is known as thanatophobia.
In their most extreme, these feelings can stop people from conducting daily activities or even leaving their homes. Their fears center on things that could result in death, such as contamination or dangerous objects or people.
Doctors do not classify thanatophobia as a distinct condition, but it can be classified as a specific phobia.
According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), a phobia is an anxiety disorder relating to a specific object or situation.
The fear of death is considered a phobia if the fear:
- arises almost every time a person thinks about dying
- persists for more than 6 months
- gets in the way of everyday life or relationships
Key symptoms that a person may have a phobia of dying include:
- immediate fear or anxiety when thinking about dying or the process of dying
- panic attacks that can cause dizziness, hot flushes, sweating, and a raised or irregular heart rate
- avoidance of situations where thinking about death or dying may be necessary
- feeling sick or getting stomach pains when thinking about death or dying
- general feelings of depression or anxiety
Phobias can lead to a person feeling isolated and avoiding contact with friends and family for extended periods of time.
The symptoms may come and go over an individual’s lifetime. Someone with mild death anxiety might experience heightened anxiety when they think about their death or the death of a loved one, such as when they or a family member is seriously ill.
If death anxiety is linked to another anxiety or depressive condition, a person may also experience specific symptoms related to the underlying conditions.
While thanatophobia is defined as a general fear of death, there are many types and causes of this anxiety, and the particulars of what an individual focuses on can vary.
Phobias are often triggered by a specific event in a person’s past, though the person does not always remember what this was. Particular triggers for thanatophobia could include an early traumatic event related to almost dying or the death of a loved one.
A person who has a severe illness may experience thanatophobia because they are anxious about dying, though ill health is not necessary for a person to experience this anxiety. Instead, it is often related to psychological distress.
The experience of death anxiety may differ, depending on individual factors. These include:
- Age. A 2017 study suggests that older adults fear the dying process, while younger people more commonly fear death itself.
- Sex. According to a 2012 study, women were more likely than men to fear the death of loved ones and the consequences of their death.
Medical professionals link anxiety around death to a range of mental health conditions, including depressive disorders, PTSD, and anxiety disorders.
Thanatophobia may be linked to:
Specific phobias
Death anxiety is associated with a range of specific phobias. The most common objects of phobias are things that can cause harm or death, including snakes, spiders, planes, and heights.
Panic disorders
A fear of dying plays a role in many anxiety disorders, such as panic disorders. During a panic attack, people may feel a loss of control and an intense fear of dying or impending doom.
Illness anxiety disorders
Death anxiety may be linked to illness anxiety disorders, previously known as hypochondriasis. Here, a person has intense fear associated with becoming ill and excessively worries about their health.
Share on PinterestTalking therapies may help when managing thanatophobia.
Social support networks may help to protect a person against death anxiety. Some people may come to terms with death through religious beliefs, though these may perpetuate a fear of death in others.
Those with high self-esteem, good health, and a belief that they have led a fulfilling life are less likely to have a fear of death than some others.
A doctor may recommend that a person with thanatophobia receive treatment for an anxiety disorder, phobia, or for a specific underlying cause of their fear.
Treatment involves a form of behavioral or talking therapy. This therapy tries to teach the individual to refocus their fears and to work through them by talking about their concerns.
Treatment options for death anxiety include:
Cognitive behavioral therapy (CBT)
Cognitive behavioral therapy or CBT works by gently altering a person’s behavioral patterns so that they can form new behaviors and ways of thinking.
A doctor will help a person to come up with practical solutions to overcome their feelings of anxiety. They may work to develop strategies that allow them to be calm and unafraid when talking or thinking about death.
Psychotherapy
Psychotherapies, or talking therapies, involve talking through anxieties and fears with a psychologist or psychotherapist. These professionals will help someone find out the cause of their fear, and come up with strategies to cope with anxieties that occur during the day.
Sometimes, even just talking about the anxiety can help a person to feel more in control of their fear.
Exposure therapy
Exposure therapy works by helping a person face their fears. Instead of burying how they feel about death or not acknowledging their concerns, they are encouraged to be exposed to their fears.
A therapist will carry out exposure therapy by very gradually exposing a person to their fear, in a safe environment, until the anxiety response reduces, and a person can confront their thoughts, objects, or feelings without fear.
Medication
If doctors diagnose a person with a specific mental health condition, such as generalized anxiety disorder (GAD) or PTSD, they may prescribe anti-anxiety medication. This may include beta-blockers or antidepressant medication.
When people use medicines alongside psychotherapies, they are often most effective.
While medication can be beneficial by relieving feelings of panic and stress in the short term, long-term use of such medication may not be the ideal solution. Instead, working through fears in therapy is more likely to provide long-term relief.
Relaxation techniques
Practicing self-care can be powerful for boosting overall mental health, including helping a person feel more able to cope with their anxieties. Avoiding alcohol and caffeine, getting a good night’s sleep, and eating a nutritious diet are some ways to practice self-care.
When a person is experiencing anxiety, specific relaxation techniques can help clear their mind and de-escalate their fears.
These may include:
- doing deep breathing exercises
- focusing on specific objects in the room, such as counting the tiles on the wall
meditation or focusing on positive imagery
While it is natural to have concerns about the future and the future of loved ones, if the anxiety around death persists for more than 6 months or hinders daily life, it may be worth someone speaking to a doctor.
There are many ways that a person can overcome their fear of death, and a mental health professional will be able to offer guidance and reassurance during this process.
Read the article in Spanish.
Thanatophobia (death anxiety): Symptoms and overcoming it
Thanatophobia is a form of anxiety characterized by a fear of one’s own death or the process of dying. It is commonly referred to as death anxiety.
Death anxiety is not defined as a distinct disorder, but it may be linked to other depression or anxiety disorders. These include:
- post-traumatic stress disorder or PTSD
- panic disorders and panic attacks
- illness anxiety disorders, previously called hypochondriasis
Thanatophobia is different from necrophobia, which is a general fear of dead or dying things, or things associated with death.
In this article, we take a close look at thanatophobia, or death anxiety, to explore the symptoms, causes, and treatments for this fear.
Share on PinterestSomeone may have a phobia about death or dying if they avoid situations involving these subjects.In the Greek language, the word ‘Thanatos‘ refers to death and ‘phobos‘ means fear. Thus, thanatophobia translates as the fear of death.
Having some anxiety about death is an entirely normal part of the human condition. However, for some people, thinking about their own death or the process of dying can cause intense anxiety and fear.
A person may feel extreme anxiety and fear when they consider that death is inevitable. They may also experience:
- fear of separation
- fear of dealing with a loss
- worry about leaving loved ones behind
When such fears persist and interfere with daily life and activities, this is known as thanatophobia.
In their most extreme, these feelings can stop people from conducting daily activities or even leaving their homes.
Their fears center on things that could result in death, such as contamination or dangerous objects or people.
Doctors do not classify thanatophobia as a distinct condition, but it can be classified as a specific phobia.
According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), a phobia is an anxiety disorder relating to a specific object or situation.
The fear of death is considered a phobia if the fear:
- arises almost every time a person thinks about dying
- persists for more than 6 months
- gets in the way of everyday life or relationships
Key symptoms that a person may have a phobia of dying include:
- immediate fear or anxiety when thinking about dying or the process of dying
- panic attacks that can cause dizziness, hot flushes, sweating, and a raised or irregular heart rate
- avoidance of situations where thinking about death or dying may be necessary
- feeling sick or getting stomach pains when thinking about death or dying
- general feelings of depression or anxiety
Phobias can lead to a person feeling isolated and avoiding contact with friends and family for extended periods of time.
The symptoms may come and go over an individual’s lifetime. Someone with mild death anxiety might experience heightened anxiety when they think about their death or the death of a loved one, such as when they or a family member is seriously ill.
If death anxiety is linked to another anxiety or depressive condition, a person may also experience specific symptoms related to the underlying conditions.
While thanatophobia is defined as a general fear of death, there are many types and causes of this anxiety, and the particulars of what an individual focuses on can vary.
Phobias are often triggered by a specific event in a person’s past, though the person does not always remember what this was. Particular triggers for thanatophobia could include an early traumatic event related to almost dying or the death of a loved one.
A person who has a severe illness may experience thanatophobia because they are anxious about dying, though ill health is not necessary for a person to experience this anxiety.
Instead, it is often related to psychological distress.
The experience of death anxiety may differ, depending on individual factors. These include:
- Age. A 2017 study suggests that older adults fear the dying process, while younger people more commonly fear death itself.
- Sex. According to a 2012 study, women were more likely than men to fear the death of loved ones and the consequences of their death.
Medical professionals link anxiety around death to a range of mental health conditions, including depressive disorders, PTSD, and anxiety disorders.
Thanatophobia may be linked to:
Specific phobias
Death anxiety is associated with a range of specific phobias. The most common objects of phobias are things that can cause harm or death, including snakes, spiders, planes, and heights.
Panic disorders
A fear of dying plays a role in many anxiety disorders, such as panic disorders.
During a panic attack, people may feel a loss of control and an intense fear of dying or impending doom.
Illness anxiety disorders
Death anxiety may be linked to illness anxiety disorders, previously known as hypochondriasis. Here, a person has intense fear associated with becoming ill and excessively worries about their health.
Share on PinterestTalking therapies may help when managing thanatophobia.
Social support networks may help to protect a person against death anxiety. Some people may come to terms with death through religious beliefs, though these may perpetuate a fear of death in others.
Those with high self-esteem, good health, and a belief that they have led a fulfilling life are less likely to have a fear of death than some others.
A doctor may recommend that a person with thanatophobia receive treatment for an anxiety disorder, phobia, or for a specific underlying cause of their fear.
Treatment involves a form of behavioral or talking therapy.
This therapy tries to teach the individual to refocus their fears and to work through them by talking about their concerns.
Treatment options for death anxiety include:
Cognitive behavioral therapy (CBT)
Cognitive behavioral therapy or CBT works by gently altering a person’s behavioral patterns so that they can form new behaviors and ways of thinking.
A doctor will help a person to come up with practical solutions to overcome their feelings of anxiety. They may work to develop strategies that allow them to be calm and unafraid when talking or thinking about death.
Psychotherapy
Psychotherapies, or talking therapies, involve talking through anxieties and fears with a psychologist or psychotherapist. These professionals will help someone find out the cause of their fear, and come up with strategies to cope with anxieties that occur during the day.
Sometimes, even just talking about the anxiety can help a person to feel more in control of their fear.
Exposure therapy
Exposure therapy works by helping a person face their fears. Instead of burying how they feel about death or not acknowledging their concerns, they are encouraged to be exposed to their fears.
A therapist will carry out exposure therapy by very gradually exposing a person to their fear, in a safe environment, until the anxiety response reduces, and a person can confront their thoughts, objects, or feelings without fear.
Medication
If doctors diagnose a person with a specific mental health condition, such as generalized anxiety disorder (GAD) or PTSD, they may prescribe anti-anxiety medication. This may include beta-blockers or antidepressant medication.
When people use medicines alongside psychotherapies, they are often most effective.
While medication can be beneficial by relieving feelings of panic and stress in the short term, long-term use of such medication may not be the ideal solution. Instead, working through fears in therapy is more likely to provide long-term relief.
Relaxation techniques
Practicing self-care can be powerful for boosting overall mental health, including helping a person feel more able to cope with their anxieties. Avoiding alcohol and caffeine, getting a good night’s sleep, and eating a nutritious diet are some ways to practice self-care.
When a person is experiencing anxiety, specific relaxation techniques can help clear their mind and de-escalate their fears. These may include:
- doing deep breathing exercises
- focusing on specific objects in the room, such as counting the tiles on the wall
meditation or focusing on positive imagery
While it is natural to have concerns about the future and the future of loved ones, if the anxiety around death persists for more than 6 months or hinders daily life, it may be worth someone speaking to a doctor.
There are many ways that a person can overcome their fear of death, and a mental health professional will be able to offer guidance and reassurance during this process.
Read the article in Spanish.
About the fear of death
The fear of death is typical of a phobic anxiety disorder. We receive a lot of letters describing him. If you want to stop envy from pills, you will have to change your attitude towards the treatment process. You no longer even notice how you are programming yourself for the anxious expectation of an “attack” and the fear of death. You have already formed a powerful phobic installation. The attitudes that shape our words, thoughts and images are a very powerful force. They permeate our entire lives. And we are either their blind hostages, or they are our faithful helpers. Without understanding the mechanism of your harmful thoughts and harmful (as they say dysfunctional among professionals) attitude, it is impossible to get rid of your bad habit of unconscious self-intimidation. It is important to understand that panic disorder or agoraphobia, manifested by panic attacks or regular increased anxiety, is the result of a bad habit.
Therefore, it is necessary to treat fear not as a disease that does not depend on you, but as a bad habit, the maintenance or overcoming of which depends on you. The same applies to treatment. It should not be approached passively by simply bringing your body to the specialist and plopping it into a chair or hospital bed. The attitude of therapy of neurosis as to the treatment of a fracture - "they put a cast and wait for it to grow together" - will not work here. As Avicenna (Abu Ali Hussein ibn Abdallah ibn Sina) said a thousand years ago: “There are three of us, you, me and your illness. And whichever side you take, that one will win."
For a person who has experienced symptoms of fear and panic for many years, the need to be aware and recognize something there may seem strange. Many people think that they can immediately distinguish the symptoms of fear from a physical illness, but this is not always the case, and some still confuse one with the other. For example, a person suffering from panic attacks often believes that chest pain or shortness of breath is due to a physical illness (problems with the heart or blood vessels).
And these symptoms, no matter how hard it is to believe, are caused precisely by fear. In addition, the symptoms of fear can appear seemingly "out of nothing", but in fact due to stresses that we are not aware of. Since the cardiovascular system is primarily involved in the body's response to stress and it works in an enhanced, but healthy (!) version of functioning, therefore “attacks” can seem like signs of a physical illness. Despite a conscious understanding of the groundlessness of one's own doubts, negative thoughts that sharply exaggerate the degree of danger can still obsessively crawl into one's head. However, nothing at all would ever be attempted if it were required to refute all possible objections. Therefore, it is important to refute your erroneous judgments, justify the safety of your choice and act despite residual anxiety (go outside, enter the elevator or subway). It cannot be said that there are no dangers around us. Anyone who claims this is at least disingenuous or seriously unhealthy.
You should not change the black glasses of paranoia for rose-colored glasses of complacency. In both cases, we are in for trouble. Of course, there are dangers and there are many of them, but their probability differs significantly in different situations. And most importantly, learn to accurately and adequately assess these probabilities and risks. The guarantee that nothing can happen to a person is given only by death. Then nothing can happen, only then it is absolutely safe. Therefore, it is important to accept the conditions of real life, where everything is possible. But everything has a different probability. Having accepted the risk of real life, you can, however, not lose your calmness and presence of mind due to accurate and adequate understanding. The main principle in challenging harmful thoughts is a specific and meaningful answer, confirmed by facts and arguments that convince you. Since the harmful thoughts themselves, although they contain errors, are very specific, meaningful and plausible.
They cannot be defeated with captive phrases “everything is fine” or “we will break through”. They require hard work, regular and consistent confrontation.
If something is wrong with you and your life, the first thing to do is admit it. One of the most unfortunate ways to deal with things that get in the way of your life is to ignore your inner problems. The second step is to recognize that something needs to be done about these problems, and not sometime, but right now. The third step is a plan of action, which includes the stage of collecting information, the stage of action, consolidating the action with regular training and feedback.
You need to make a list of all your typical harmful thoughts that provoke and increase fear. You will be able to notice and uncover these thoughts if you regularly use the structured self-observation diary described in cognitive-behavioral psychotherapy and train yourself to new thoughts and a new position, which in the future will become as automatic as the harmful habit program worked before.
At the moment of a panic attack, try to remind yourself that "attacks", or rather, states of anxiety and fear, are already familiar to you and have been safely experienced before. The present state is not unique (just as the inner diversionary voice of your irrational position does not want to deceive you) and therefore, like the past ones, it will soon pass. This usually takes five to ten minutes.
It is better to abandon the strategy of getting rid of fear as soon as possible. This only reinforces your state of emotional and physical tension. First of all, pinpoint the object of your fear and try to explain to yourself how unreasonable and even ridiculous it is.
Repeat to yourself that, despite your terrible fear, no one has yet died or gone crazy from these attacks. Say to yourself, "This will definitely pass."
Try to identify your current body sensations and emotional state. Explaining to himself: "These are just strong emotions and natural bodily reactions to them, which is safe and harmless for my healthy body.
"
Give yourself the opportunity to feel uneasy about breathing difficulties and immediately start breathing slowly and rhythmically. You make sure you get enough oxygen.
Every one to two minutes, measure your level of anxiety using a 10-point scale. You will see that despite fluctuations in the level of anxiety, it gradually subsides. Explain to yourself that you are in control and know how to help yourself.
Take 10 slow, deep breaths using the diaphragm. Measure the level of anxiety again. Explain to yourself what your feelings and states are connected with.
Focus on objects and physical phenomena around you. Mentally describe your room, clothes, sounds, smells. Stay in the world of these ideas and switch from your inner experiences to the phenomena around you.
why it occurs and how to fight - medalvian
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The fear of death is a natural reaction of the psyche, which underlies self-preservation.
This feeling is inherent in absolutely all living beings. We value life because we understand that we are mortal. It is the fear of death that makes a person more attentive and cautious. This avoids unreasonable risk.
But sometimes this feeling becomes so strong that it does not help, but interferes with life. In this case, it is customary to speak of a pathological condition - thanatophobia. It is based on a panic fear of death, which occurs without a reason, mainly at a young age.
The person is tormented by obsessive thoughts about inevitable death. He stops going outside because it's dangerous there. Any discomfort in the body is perceived as a symptom of a serious illness. Mentions of a funeral, a cemetery, ghosts lead to a panic attack. The meaning of life is lost, which leads to loneliness and the development of depression.
Fear of death also occurs in people who suffer from panic attacks or neuroses. This condition requires treatment by a psychotherapist or psychiatrist.
Symptoms
Manifestations of the disorder are individual. In most cases, an avoidant anxious behavior style is formed. If a person is afraid to die from a disease, then trips to hospitals and constant examinations are typical. If fear is associated with an accident, then there is isolation, avoidance of public places.
The symptoms of panic attacks and fear of death are physical manifestations that come on suddenly. These include:
- trembling in the whole body;
- palpitations - a feeling that the heart will jump out of the chest;
- lack of air;
- increased perspiration;
- chills or intense hot flashes;
- sharp pain and heaviness in the chest;
- numbness of limbs;
- dizziness;
- blackout in the eyes.
All these manifestations occur simultaneously, without any apparent external cause. This state is frightening. Often such an attack is mistaken for a heart attack or as a manifestation of another fatal disease.
A person may realize for the first time that at any moment he can die. This fear consumes all his thoughts, which negatively affects his personal and professional life.
In people with death panic, the symptoms involve more than just the body. Behavior, habits, attitude to life are changing. The following manifestations are characteristic:
- aggressiveness or irritability;
- increased anxiety;
- desire for loneliness;
- avoiding any situation that may involve risk;
- excessive sensitivity;
- passivity;
- talk about the meaninglessness of ongoing events;
- self-doubt.
A person at the initial stage of development of a phobia realizes that there are no real reasons for panic. He tries to cope on his own with the feeling of fear. But life in constant tension also leads to gastrointestinal disorders, sleep disorders, and arterial crises.
Where does the fear of death come from
From a physiological point of view, the emergence of fear of death during panic attacks is quite understandable.
Against the background of constant stress, there is a sharp release of a large dose of adrenaline into the body. This is the so-called fear hormone, which helps a person to escape in an extreme situation. Because of this, the heart and all organs in the body work in an accelerated mode.
The above symptoms occur - palpitations, pressure surges, hot flashes, etc. Saturation of blood with oxygen due to frequent breathing leads to dizziness, nausea. Often a person does not understand what is happening to him at the time of a panic attack. The simplest explanation for the sudden deterioration in well-being is - I'm dying.
The development of thanatophobia is based on hidden factors associated with religious beliefs, childhood trauma, physical or mental overwork.
Also referred to as causes:
- A real encounter with death for sensitive people can lead to the development of a phobia.
- Fear of losing control. Panic attacks are uncontrollable.
- The uncertainty of what awaits after death.
- Midlife crisis.
- Making a difficult diagnosis.
An important point is that for the development of a panic fear of death, a person must have individual prerequisites. Usually excitable, anxious people who are prone to excessive excitement and anxiety suffer from such a disorder.
Quite often a phobia develops against the background of a complicated pregnancy. Having experienced a miscarriage or almost lost a child in childbirth, subsequently a woman will overprotect her son / daughter. Parental anxiety is a normal and natural reaction. But when the fears of adults prevent the child from fully living and developing, here we can talk about the development of pathology.
If you suffer from panic attacks, fear of death - how to deal with these conditions? Not on my own. Only a qualified experienced doctor can help.
Treatment options
The symptoms of this disorder are similar to those of other phobic anxiety disorders.
For example, sometimes a neurosis or depression can be accompanied by a panic fear of death, how to treat and who to contact in this case?
In order to distinguish between conditions and make a correct diagnosis, you need to contact a psychiatrist. It is preliminary recommended to undergo a comprehensive comprehensive examination by general practitioners. This will help to exclude diseases of the internal organs, which can cause thanatophobia.
You need to know that the treatment of any disease takes time. Panic attacks with phobic manifestations are a complex disorder. Treatment is selected individually. For this use:
Pharmacotherapy
Sedative and anti-anxiety drugs reduce symptoms. Helps reduce anxiety and improve sleep. Medicines are used only when needed.
Psychotherapeutic methods.
In order to find out how to get rid of the panic fear of death, one should finally reveal the true underlying causes of this condition. For this, hypnotic techniques, cognitive behavioral therapy, individual conversations with a doctor are used.
