Panic Attacks

Our health writer, Jackie Mitchell, shares some tips to help you cope.

WE all experience feelings of anxiety from time to time, but if you have regular bouts of breathlessness, trembling or nausea, you could be suffering from a panic attack.

Panic attacks can happen at any time, develop quickly and typically last between five and 30 minutes. An attack usually reaches its peak within five to 10 minutes.

Sarah Floyd from charity No Panic explains.

“A panic attack is an exaggeration of the body’s normal response to fear. Your heart starts beating faster and you may feel as if you’re going to faint.

“There can be a fear of impending doom, of being trapped and of losing control. It may come out of the blue, but they are always triggered by something. Finding the trigger can help you manage the attacks.”

Panic attacks occur at different times for everyone. Some people might have one and not experience another, or you may have them regularly and in a short space of time.

Certain places or situations may bring on an attack – for example, prior to a stressful appointment.

When panic attacks take control of your life and prevent you from doing certain things, they become a real issue.

There are steps you can take to help deal with the initial fear of a panic attack.

“Don’t fight the feelings,” Sarah says. “Give them time to pass; don’t run away. Try to accept that your mind is playing tricks on you. Understand you’re not in actual danger – you’ve just misinterpreted the situation.”

In the advent of a panic attack, Sarah says, there are four steps you can take to help end it quickly.

“Focus on your breathing. Check you are breathing through your nose, slowly in and out to the count of four.

“Feel your feet on the floor; recognise and name three things you see around you.

“Accept that you are OK and that these are symptoms caused by adrenaline, and the adrenaline will decrease.

“Lastly, relax by dropping your shoulders as you breathe out.”

For advice on how to breathe, see the video on the No Panic website at nopanic.org.uk/correct-breathing.

After a panic attack, you may need to find somewhere to rest or have some refreshment.

It’s a good idea to let someone know you’ve had a panic attack so they are aware of your situation in case you have another one.

If you experience frequent panic attacks, consult your GP. You may be diagnosed with panic disorder if you suffer from regular panic attacks at unpredictable times.

Treatment varies and can include talking therapies and medication.

No Panic aims to provide people with skills to manage their condition and work towards recovery, offering recovery programmes and support services.

Visit www.nopanic.org.uk, or call the helpline on 0300 772 9844. ■