WHAT is a panic attack? Simply put, it is a feeling of sudden and intense anxiety. Panic attacks usually have physical symptoms. These can include shaking, feeling disorientated, a feeling of nausea, rapid and irregular heartbeats. You may also experience symptoms such as dry mouth, breathlessness, sweating and dizziness.

The symptoms of a panic attack are not dangerous but they can be very frightening. They can make you think that something catastrophic is just about to happen. They can sometimes feel as though you are having a heart attack, or that you are going to collapse or even die. Most panic attacks last somewhere from five minutes to half an hour.

How to handle a panic attack

It’s important not to let your fear of panic attacks control you. Panic attacks always pass and the symptoms are not a sign of anything harmful happening. You need to tell yourself that a form of anxiety is causing the symptoms you’re experiencing.

Firstly, it is necessary to ride out the attack. Try to keep doing everyday things. If possible, don’t leave the situation until the anxiety has subsided. Confront your fear. If you don’t run away from it, you’re giving yourself a chance to discover that the thing that you are fearful of happening is very unlikely to happen, or be as bad as your anxiety predicts it will be.

As the anxiety begins to pass, start to focus on your surroundings and continue to do what you were doing before. Remind yourself that the thing you panicked about happening didn’t actually materialise, or wasn’t as bad as you thought it would be. If you’re having a short, sudden panic attack, it can be helpful to have someone with you. They can reassure you that it will pass and the symptoms are nothing to worry about.

Breathing exercise for panic attacks

If you’ are breathing quickly during a panic attack, doing a breathing exercise can help. Follow these simple but helpful steps:

  • Breathe in as slowly, deeply and gently as you can, through your nose and count to five
  • Breathe out slowly, deeply and as gently as you can through your mouth and relax
  • People generally find it helpful to count steadily from one to five on each in-breath and each out-breath
  • While you are doing this, close your eyes and focus on your breathing

    • You should start to feel better in a few minutes. It is important to be aware that you may feel tired afterwards – this is normal and nothing to be concerned about.

    Preventing panic attacks

    You need to try to work out what particular stress you might be under that could make your symptoms worse. It’s important not to restrict your movements and your daily activities. Some things you can do which may prove helpful are:

  • Doing breathing exercises every day will help to prevent panic attacks. It will also help to relieve them when they are happening
  • Regular exercise helps to manage stress levels, release tension, improve your mood and boost confidence
  • Eat regular, healthy meals to stabilise your blood sugar levels
  • Avoid stimulants such as caffeine, alcohol and smoking – these can make panic attacks worse

    • Panic support groups have useful advice about how you can manage your attacks. Knowing that other people are experiencing the same feelings can be reassuring. Psychological therapies like cognitive behavioural therapy (CBT) can identify and change the negative thought patterns. It’s these thought patterns that are possibly feeding your panic attacks.

    In all cases, you should never self-diagnose, rather visit your doctor and he or she will recommend an appropriate course of action.