A panic attack is a sudden and intense sense of fear or dread, accompanied by a range of physiological symptoms.  In Australia, about 5% of people will suffer from a Panic Attack at some point in their life.  But they are scary.  And since they vary in intensity, and are often random, they are all the more difficult to deal with.

Many people experience one or two attacks and never have another one.  Others may suffer ongoing attacks over prolonged periods.  Either way, there are some simple things you can do to manage the likelihood and severity of an attack.

 

What is the difference between a Panic Attack and an Anxiety Attack?

Many people use the terms Panic Attack and Anxiety Attack interchangeably.  But they are, in fact, very different experiences.  While some of the symptoms are the same there are some key differences.

• A panic attack most often comes on out of the blue, without evident cause, is very intense, and usually last only 10-30 minutes.
• An anxiety attack usually follows a period of intense worry, has a specific cause or trigger, and while the symptoms are generally milder than a panic attack, they can go on for anywhere from days to months.

 

Types of Panic Attack

There are essentially two types of panic attack:

Spontaneous – where an attack comes entirely out of the blue, with no apparent cause.  These types of attack can even happen in your sleep.  There is no warning for these attacks, so you are not able to anticipate them.

Situational – these panic attacks occur in anticipation of a situation and are usually linked to another condition.  For example, if you suffer from claustrophobia the thought of having to get into a lift might cause you to have a panic attack, even if getting into that lift is not imminent.

 

Symptoms of a Panic Attack

A panic attack will generally come on very suddenly, with no perceptible cause.  Symptoms usually last for 10-30 minutes but can last for up to an hour.  You may feel any combination of these symptoms:

• Sense of overwhelming fear
• Sense of loss of control
• Rapid shallow breathing, feeling choked or smothered
• Racing heart and chest pain
• Dizziness
• Nausea – although usually no vomiting
• Sweating
• Hot and Cold Chills
• Tingling/numbness of the extremities
• Reduced peripheral vision
• De-realisaion or dissociation from the real world

In the aftermath of an attack, you will be left feeling exhausted and emotionally drained.

 

What Can You do if You are Having Panic Attacks?

If you suffer from panic attacks there are a few lifestyle choices and adjustments you can make which may help to lessen the likelihood of an attack.

1. Talk to someone. Opening up to a therapist or counsellor about your panic attacks can give you some perspective, clarify where these feelings might be coming from, and provide you with techniques to reduce the frequency or intensity of the attacks.
2. Get plenty of sleep. If you are over-tired you are less able to manage your mental state.
3. The endorphins generated by exercise will help keep your brain in a positive state.
4. Try and limit the amount of alcohol, refined sugar, caffeine and MSG that you consume as they stimulate the central nervous system and can exacerbate the symptoms of Panic Attacks.
5. Keeping a journal may help you identify situations or experiences that contribute to the onset of a panic attack, even though they may seem to be unconnected.
6. Regular practice of relaxation or mindfulness techniques will help to reduce your overall stress levels, reducing the load on your central nervous system.

When you are in the middle of a panic attack, you will feel out of control and fearful.  But if you prepare in advance by learning and practicing a few simple techniques, you may lessen the severity of the attack, and feel a little more in control.

1. Recognise that it is happening and try to hold onto the knowledge you are not dying or going crazy and that it will pass quickly. The simple act of acknowledging your symptoms at the start of a panic attack can give you a sense of power over your fears.
2. Change how you think about a panic attack. When you notice increased anxiety or panic symptoms, simply pause and take a breath. Acknowledge what you are feeling and try shifting any unhelpful thoughts and uncomfortable feelings by naming them and repeating to yourself, “These feelings will pass”. By choosing to view your panic attack symptoms differently, you may be able to overcome your fear of them. Keep in mind this process may take time and it’s okay if you don’t always react the way you’d like. The important things is to keep practicing.
3. Try to slow your breathing down. Hyperventilating makes the symptoms of a panic attack worse.  You will feel short of breath and perhaps like you are not getting enough oxygen, but if you can slow your breathing down it will not only reduce that feeling of breathlessness, but it will lower your heart rate, helping with many of the other physiological symptoms of your attack.
4. Muscle tension makes it much harder for the body to expel the stress hormones that are part of a panic attack.  I know that is easier said than done, but if you can learn and practice relaxation methods while you are not in the midst of an attack, you can bring them to mind for use when you are.  You might try progressive muscle relaxation or guided imagery.  Your therapist can work with you to identify methods that you find effective.
5. Tune in to your senses and focus on something outside the physical symptoms of the panic attack. Touching something coarse of soft, smelling something nice, sucking on a sweet or sour lolly, listening to soothing music, will all engage your senses and help distract you.  Some people like to recite a poem, or sing a song.  The aim is to find something else to concentrate on outside the symptoms you are experiencing. What that might be is up to you.
6. Practice mindfulness. As with relaxation techniques, learn some mindfulness exercises that you can draw on when you are having an attack.  A good therapist or counsellor will be able to suggest a range of methods that you can choose from.
7. Remember this panic attack will end, sooner rather than later, and you will feel calmer.

 

Panic Disorder

Some people suffer from one or two panic attacks and never experience them again.  For others they are an ongoing challenge.  If you find that you are experiencing recurring panic attacks, and you worry for a prolonged period after each attack that you will have another one, it may be that you are suffering from Panic Disorder.

This disorder is common when there are other mental health concerns like generalised anxiety, OCD, PTSD or depression.  Panic Disorder usually begins in the late teens or early adulthood and is more common in women than men.

Treating Panic Disorder is much the same as treating a panic attack.  A therapist can support you in learning to manage lifestyle factors, and in techniques to use when a panic attack strikes.

 

If you are experiencing panic attacks, feel you might have panic disorder, or would like to know more about these conditions please give me a call at Be the Change on 0490 697 289 or get in touch here.