Panic Attack
Do You...
Experience bodily sensations such as your heart racing or beating irregularly, breathlessness, nausea, trembling or sweating?
Have frightening thoughts that you might have a heart attack, go mad or collapse/ faint?
Feel anxious in situations where you have experienced this sense of panic before?
Feel apprehensive when approaching these situations, or avoid them completely?
What is a Panic Attack?
Everyone experiences fear or anxiety from time to time and this is usually accompanied by physical sensations (such as heart racing and sweating). A panic attack is a bit like “normal” fear but different in a number of ways:
The feelings aresudden andunexpected so they seem to come“out of the blue”The feelings are a lotstronger and so feel veryfrightening
In a panic attack the person experiences a surge in physical sensations, including but not limited to:
- irregularities in heartbeats (e.g. heart racing, skipping a beat, or pounding)
- dizziness, hot flushes, changes in breathing (e.g. shortness of breath or breathing fast)
- a sense of dread
- head pounding
- numbness or tingling in various body areas
- feeling sick or experiencing choking sensations
- faintness or wobbly legs
- feeling out of control
- eeling detached and unreal, like being in a daydream
People often have frightening thoughts and think something awful is happening to them when they experience a panic attack. However, it is important to remember that panic is not dangerous or harmful. A panic attack will not cause you any physical harm and it is unlikely that you will be admitted to the hospital if you have a panic attack.
Although panic attacks initially come on “out of the blue”, they may later become triggered by situations where the person has previously experienced a panic attack. This can cause panic to affect the way people behave, so people might try to avoid or escape panic. This avoidance can sometimes become severe and agoraphobia (panic disorder with agoraphobia) occurs as a consequence; this is when people fear and avoid situations that might cause them to panic (e.g. being alone, being in situations where escape might be difficult, or leaving home).
Panic attacks can occur in almost all anxiety disorders and also occur in other psychological problems such as depression.
There are two main treatments for panic, which are psychological therapy and medication. Depending on your circumstances, you may benefit from one of these types of treatment or a combination of the two.
Here are useful self-help strategies to better manage your anxiety:
Exercise
If you have panic attacks, there are many ways that you can ease the physical symptoms of anxiety yourself as panic attacks often start during periods of stress. Some techniques can help you to deal with stressful situations better and reduce overall levels of anxiety. Useful self-help strategies for managing anxiety include:
Exercise: regular exercise, particularly aerobic exercise, will help you combat stress and release tension. It also encourages your brain to release the chemical serotonin, which can improve your mood. Aim to do a minimum of 150 minutes of moderate exercise a week. Moderate exercise should make you feel slightly out of breath and tired. Going for a brisk walk is a good example.
Relaxation: as well as getting regular exercise, learning how to relax is important. You may find relaxation and breathing exercises helpful, or you may prefer activities such as yoga or pilates to help you unwind.
Diet: changing your diet may help ease your symptoms. Too much caffeine can make you more anxious than normal. This is because caffeine can disrupt your sleep and also speed up your heartbeat. If you are tired, you are less likely to be able to manage your anxious symptoms.
Smoking and drinking: cigarettes and alcohol have been shown to make feelings of anxiety worse. Drink alcohol in moderation and, if you smoke, try to give up. Do speak to your GP should you want to get help with this.
Understanding your panic:some people find that reading about panic attacks can help. There are many books based on the principles of Cognitive Behavioural Therapy (CBT). These books can help you understand more about your psychological problems and learn ways of overcoming them by changing your thinking and behaviour. Some recommended books are:
- "Overcoming Panic 2nd Edition (2018) D. Silove and V. Manicavasager"
- "Overcoming Anxiety 2nd Edition (2014) H. Kennerley"
- "Overcoming Anxiety – A Five Areas Approach (2003) C. Williams"