Panic attacks can be very frightening, but with the right strategies, you can handle them.
Panic attacks can be very frightening, but with the right strategies, you can handle them.
Here are some steps that can help you:
The diagnosis should be made by professionals, both in medical and psychological specialties, ruling out any somatic abnormalities that could lead to an anxiety disorder as a result, or that there is some kind of medication or psychotropic substance that the person consumes that triggers a panic attack.
Panic disorder is defined as the appearance of repeated panic attacks that are usually accompanied by fears of future attacks or changes in behaviour to avoid situations that could predispose to the attacks.
How to recognise a panic attack?
A panic attack is a sudden episode of intense fear or discomfort that peaks within minutes. During a panic attack, intense physical symptoms such as heart palpitations, sweating, shortness of breath, trembling and a feeling of suffocation may be experienced. People experiencing a panic attack often feel an overwhelming sense of loss of control or that something terrible is about to happen, even when there is no real threat present. This fear can be so strong that it can make you avoid certain situations where it might occur.
Many people have only one or two panic attacks in a lifetime, and the problem may go away when a stressful situation is resolved. However, if you have unexpected and recurrent panic attacks, and spend a lot of time in constant fear of having another attack, you may have a condition called ‘panic disorder’.
Although panic attacks themselves are not life-threatening, they can be very frightening and can significantly affect your quality of life. However, psychological treatment can be very effective.
What to do during a panic attack?
Recognise the panic attack
Remember that, although the symptoms are intense, they are not dangerous and will soon pass.
Take a deep breath.
Inhale through your nose for 4 seconds, hold for 4 seconds, exhale through your mouth for 4 seconds. Repeat several times.
Focus on the present
Use the 5 senses technique: identify 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell and 1 thing you taste.
Use calming phrases
Repeat phrases such as ‘This is temporary’ and ‘I am safe’ to calm yourself.
Change your environment
If possible, move to a different place. Changing your environment can help you feel less trapped.
Seek support
Talk to someone you trust. Sharing how you feel can be very comforting.
Practice self-compassion
Be kind to yourself. Acknowledge that this is a difficult situation and give yourself time to recover.
Consider professional help
If the attacks are frequent, a psychologist can help you develop personalised strategies.
Remember, you are not alone. Practice these techniques and seek help if you need it. At Lucentum Psychiatry we are here to help you through this process and over time, you will learn to manage panic attacks more effectively. We have a personalised psychology service tailored to your needs.
