In the UK around 60% of people have experienced at least mild symptoms of anxiety and over 8 million people experience an anxiety disorder at any one point in their lives.
In this article, we will walk you through what panic attacks are, some of the causes, how to recognise them, and the best ways to manage them.
So, what are panic attacks?
They are a severe fear reaction to specific triggers, even though they may not appear as a real danger. Research suggests that your body’s fight-or-flight response is involved, which might give some reason to people who experience increased heart rate or breathing. While it is not known what causes panic attacks it is believed that some factors like genetics, major stress, and certain changes in your brain functions.
Panic attacks might feel like:
- Fast or racing heartbeat
- Struggling to breathe or feeling like you are choking
- Dizziness, light-headedness/feeling faint
- Feeling in a state of detachment/disassociation from your mind/body or reality
- Chills or body sweating
- Nausea
- Chest or head pain
Understandably, panic attacks can be quite a frightening experience especially if it is your first attack and it is helpful to know that you are not alone if, whilst having a panic attack, you feel like you are going to die or feel like you’re having a heart attack or like you are losing control.
Panic attacks can lead to avoidance or triggers or being scared to go out alone or in public.
When to see a doctor
Go to see a GP if you are experiencing any symptoms of panic attacks or panic disorders. It may feel hard to talk about what you are experiencing and if you are feeling anxious or stressed but they are there to help. They will ask about your symptoms and give you an evaluation to make sure your symptoms are not caused by something else.
Management of panic attacks
Focus on your breathing, slow deep breaths (some people find it helpful to count to 5 on each in-breath and out-breath, also if you close your eyes to help focus).
Focus on your senses, list things you can see, smell, feel, or even taste.
A professor of Clinical Psychology, Paul Salkovskis, said that people might find it helpful to remind themselves that the symptoms they are feeling are symptoms of anxiety and that they are in a safe situation.
He also said that try not to run away from the situation as “you’re giving yourself a chance to discover nothing is going to happen.”
After a panic attack, it could be helpful to have someone there to reassure you that you are in a safe situation and that you have nothing to worry about.
Treatment for panic attacks:
- Practise breathing exercises every day to help prevent and relieve them.
- Eat regularly to stabilise mood and blood sugar
- Go to panic support groups- your GP can put you in touch
- Try cognitive behavioural therapy to identify and change negative thought patterns.
- Get treatment for any underlying causes of panic attacks (like depression, panic disorder, and generalised anxiety disorder)
Sources:
Champion Health, Anxiety Statistics UK: 2023
Mayo Clinic, Panic attacks and panic disorder
Mind, Anxiety and panic attacks
NHS inform, How to deal with panic attacks
NHS, Panic disorders
