Panic Attacks
Panic attacks are a type of fear response. They’re an exaggeration of your body’s normal response to danger, stress or excitement.
Symptoms
- a pounding or racing heartbeat
- feeling faint, dizzy or light-headed
- feeling very hot or very cold
- sweating, trembling or shaking
- nausea (feeling sick)
- pain in your chest or abdomen
- struggling to breathe or feeling like you’re choking
- feeling like your legs are shaky or are turning to jelly
- feeling disconnected from your mind, body or surroundings
During a panic attack you might feel very afraid that you’re:
- losing control
- can’t breathe
- going to faint
- having a heart attack
- going to die
Causes
Like anxiety our body can go into ‘fight or flight’ mode because the brain thinks we are in danger or about to be. So we get both physical and mental symptoms to that danger.
- Too much caffeine
- Something in your past, a trauma or difficult situation.
- Being triggered by something
- Being asked to do something you are uncomfortable with
When might I have panic attacks?
Panic attacks happen at different times for everyone. Some people have one panic attack then don’t ever experience another, or you might find that you have them regularly, or several in a short space of time. You might notice that particular places, situations or activities seem to trigger panic attacks. For example, they might happen before a stressful appointment.
Most panic attacks last between 5 to 20 minutes. They can come on very quickly. Your symptoms will usually be at their worst within 10 minutes.
How to help
(Below you can listen to ways people have managed and other coping strategies)
First thing to know is that it is going to pass with time.
It sounds silly and predictable but taking a big deep breath and exhaling longer than your inhale. Taking control of your breathing is often the first step to getting control of your body. You’ve all seen someone breathing into a paper bag. Or try our breathing exercises.
Click here for guided breathing exercises
Telling someone you trust (if anything they can just sit with you).
Going somewhere quiet can help, even if it’s a toilet where you can close the door and feel like nothing or no one can affect you.
Panic Disorder
If you’re having lots of panic attacks at unpredictable times and there doesn’t seem to be a particular trigger or cause, you might be given a diagnosis of panic disorder. It’s common to experience panic disorder and certain types of phobia together. People who experience panic disorder may have some periods with few or no panic attacks, but have lots at other times. Always speak to your GP.