Here, experts outline the symptoms and coping mechanisms for dealing with them.
“Panic attacks are intense bodily responses to situations in our environment, triggered by feelings of fear, worry, stress or danger,” explains Stevie Goulding, Senior Manager of Parent and Carer Services at YoungMinds.
Patients often report experiencing an overwhelming sense of apprehension and anxiety, but their bodies will also display a range of physical symptoms.
“General symptoms include dizziness, rapid heartbeat, tremors, hyperventilation, nausea, tingling sensations, chest pain, feeling of suffocation and fear of dying or preventing one’s fate,” says Dr. Henk Swanepoel, director of psychology at Cygnet Health Care.
“Anxiety can also affect a person’s excretory and digestive systems, which can manifest in stomach cramps, nausea, diarrhea and loss of appetite.”
According to the NHS, most panic attacks last between five and 20 minutes, but some last up to an hour.
“The number of attacks you have will depend on the severity of your condition,” explains Dr. Swanepoel. “Some people have attacks once or twice a month, while others have them several times a week.”
Uncomfortable situations or past experiences can trigger an attack.
“Many situations can trigger anxiety in a person, a common cause being historical or childhood experiences,” says Dr Swanepoel. “Experiencing trauma and distress during childhood can have a major impact, for example physical or emotional abuse, neglect, the death of a parent, etc. Current life circumstances such as unemployment, financial problems and bereavement can also trigger anxiety. Significant changes in daily life can also be a particular trigger.”
Therapy is the most common form of treatment for panic attacks, but mindfulness may also help.
“Cognitive behavioral therapy” [CBT] “It’s a type of psychotherapy that can help people with anxiety disorders,” Swanepoel says.
“This approach teaches people alternative ways of thinking, behaving, and reacting to situations they perceive as anxiety-provoking. Another form of CBT is exposure therapy, which focuses on confronting fears and is sometimes used in conjunction with relaxation exercises.
“Another treatment option for some anxiety disorders is Acceptance and Commitment Therapy [ACT]ACT uses strategies such as mindfulness and goal setting. Stress management techniques, such as exercise, mindfulness, and meditation, can also reduce anxiety symptoms.”
Taking some time to focus on your breathing may also relieve some anxiety.
“The five-finger breathing exercise can be very helpful and can be done anytime, anywhere,” Goulding recommends. “The idea is to trace around each of the fingers, inhaling as the hand moves up, pausing for a few seconds, then exhaling as the hand moves down.
“Grounding techniques can also be helpful if we are experiencing panic attacks to help us get back in touch with reality and in tune with our body and senses. The five senses countdown can be a useful technique to do this, and involves thinking of five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste.”
