Panic Attacks and how we can help
What Are Panic Attacks?
Panic attacks are sudden episodes of intense fear or anxiety, often accompanied by physical symptoms such as a racing heart, difficulty breathing, and dizziness. These attacks can be deeply distressing but are not physically dangerous. They are a reaction to a perceived threat, even if there is no actual danger present. Understanding panic attacks and knowing how to manage them can significantly improve the quality of life for those who experience them.
Recognising the Symptoms
While each person's experience with panic attacks is unique, several symptoms are commonly reported:
Overwhelming fear or sense of doom: A sudden, intense feeling that something catastrophic is about to happen.
Rapid heartbeat: Also known as palpitations, it may feel as though your heart is racing uncontrollably.
Shortness of breath: Breathing may become shallow and quick, contributing to a feeling of suffocation.
Tingling or numbness: Often in the hands or face, which can feel alarming but is harmless.
Shaking or trembling: Many people experience trembling hands, legs, or even a full-body shake.
Sweating: Excessive sweating, even if the environment is cool, is common.
Detachment from reality: Some individuals feel as if they are disconnected from their surroundings or experiencing a dream-like state.
Fear of losing control or dying: A common thought during a panic attack is that something terrible, such as death or going mad, is imminent.
Recognising these symptoms can help you identify when a panic attack is occurring and allow you to implement strategies to manage it.
Practical Strategies for Managing Panic Attacks
If you experience panic attacks, there are steps you can take to regain a sense of control. These include:
1. Regulate Your Breathing
Panic attacks often cause rapid and shallow breathing, which can exacerbate symptoms. Practising slow, deep breaths can help calm your body. Try this exercise:
Inhale slowly through your nose for a count of four.
Hold your breath for a count of two.
Exhale gently through your mouth for a count of six. Repeat this until your breathing normalises.
2. Ground Yourself Using Your Senses
Engaging your senses can help shift your focus away from the panic. Techniques include:
Touching an object with an interesting texture, such as a smooth stone or a soft piece of fabric.
Smelling a calming scent like lavender or peppermint.
Naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
3. Challenge Avoidance Behaviours
While it may be tempting to avoid situations that trigger panic attacks, this can reinforce fears. Gradual exposure to these situations in a controlled way can help reduce anxiety over time. For example, if crowded spaces trigger your panic, start by spending a few minutes in a less crowded area before gradually increasing your exposure.
4. Use Coping Statements
Prepare positive affirmations or coping statements to use during an attack. Examples include:
“This is temporary; it will pass.”
“I have felt this way before, and I’ve come through it.”
“I am safe, and my body is just responding to stress.”
5. Seek Support
Talking to a trusted friend or family member about your experiences can be incredibly reassuring. Let them know how they can best support you during an episode.
Treatment Options
1. Self-Help Resources
Numerous self-help resources are available, including online guides, apps, and books, that provide practical strategies for managing panic attacks. These can complement other treatment methods.
2. Talking Therapies
Psychological therapies, such as Cognitive Behavioural Therapy (CBT), are effective in addressing panic attacks. CBT helps identify thought patterns that contribute to panic and offers tools to reframe them. Other therapies, like Acceptance and Commitment Therapy (ACT) and Mindfulness-Based Stress Reduction (MBSR), can also be beneficial.
Five Facts About Panic Attacks
Panic attacks usually last between 5 and 20 minutes, although the effects can linger for longer.
They can occur unexpectedly or be triggered by specific situations, such as public speaking or being in a crowded place.
Nocturnal panic attacks can wake individuals from sleep, mimicking the symptoms of daytime episodes.
They are not limited to those with anxiety disorders and can occur in conditions like PTSD or depression.
Approximately 1.7% of the UK population experiences panic disorder, characterised by recurrent and unexpected panic attacks.
Panic attacks can feel overwhelming, but with the right knowledge, coping strategies, and support, they are manageable. If you’re struggling, we are here to help with a team highly experienced Clinical Psychologists.
