Panic attacks – tips for dealing with this surprisingly common disorder
Panic attacks are surprisingly common but often not talked about. Harvard cites that an estimated 5% of the US population is affected by panic attacks. In the UK it is generally thought that this number is around 1 in 10 people. If you are reading this then you may have already had a panic attack and are looking for some support and information about what to do next. Knowledge is power; read on to get an understanding of what causes panic attacks, what increases the risk of them, what treatment is available to help, as well as tips and advice for when they strike.
What is a panic attack?
Technically, a panic attack is a fear response, usually associated with feelings of stress, excitement, and/or in danger. Panic attacks can come on very suddenly and may leave you feeling completely drained.
When a panic attack is triggered, the fight-or-flight response is activated. This releases adrenaline and other stress hormones (think cortisol and noradrenaline) which cause the symptoms we often associate with a panic attack such as terror, choking, tingling, nausea, trembling, anxiety, dizziness, racing heart, sweating, and shortness of breath. These symptoms can be severe and can even induce more panic. Although these symptoms are not harmful and are considered normal responses, they can be incredibly unpleasant, upsetting, and can have a negative impact on quality of life.
There is no one specific trigger for panic attacks and this is specific to the individual. In one person with an intense phobia of speaking in front of people, they may be triggered by giving a presentation at work or having a job interview. Another with a fear of needles may find having a blood test triggering.
Women are known to be more prone to panic attacks than men, but there are many other factors that mean an individual may be more susceptible. These include – but are certainly not limited to – the following:
- Genetic predisposition – panic disorders and anxiety may run in families
- Phobias (needles or spiders, for example)
- Bereavement
- Stressful or traumatic life experiences
- Existing mental health conditions such as PTSD, depression, bipolar, anxiety
- Substance use disorders (alcohol and drugs can increase anxiety and panic attacks)
- Worry that you may have another panic attack. This can lead to avoidance of situations and places where an attack may be triggered. Unfortunately, avoidance can actually have the opposite effect and fuel the vicious cycle.
Do panic attacks require treatment?
If you are experiencing panic attacks regularly, you should seek advice from a medical professional. This is because a lot of the symptoms of panic attacks can also be signs of other medical conditions that are serious and require treatment – more serious conditions should be ruled out.
Whether you reach out for help or not is entirely your choice. However, if your panic attacks happen regularly or are affecting your ability to live your life then it may be a good idea to seek professional guidance so that you can maintain a good quality of life. The earlier you seek help the better. Panic attacks are nothing to be ashamed of. You should know that effective treatment is available and can give you back control. A psychologist or psychiatrist can help you understand what is causing the panic attacks, work through your triggers, and help you manage them effectively.
Tips for managing panic attacks
- Breathing exercises: There are a few different effective breathing techniques that can help you manage the symptoms of an attack. This includes diaphragmatic breathing which involves placing one hand on the stomach, another on the chest, then inhaling and exhaling deeply whilst focussing on the diaphragm movement until you feel calmer. Box breathing is another easy technique that involves timing your breaths. For example, breathing in to the count of four, holding your breath to the count of four, breathing out to the count of four, and finally holding your breath for the count of four before repeating. There are other breathing techniques that people find effective but these are some of the most common and easy to remember.
- Grounding techniques: There are many different grounding techniques you can utilise but an easy one that you can do in any location when a panic attack strikes is the ‘five four three two one’ method. This involves listing five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing that you can taste.
- Positive affirmations: Positive affirmations can disrupt negative thought loops associated with panic attacks and help you build psychological resilience. One such example might be to repeat in your head during the attack: ‘I am strong. I am present. I am not alone. I will be OK.’
- Muscle relaxation: Progressive Muscle Relaxation (PMR) is an effective skill for releasing the tension that many people experience with panic attacks. Starting at either your feet, tense the muscles in them and then relax them. Repeat for your calves, your thighs, and work your way up the body. You may find it helpful to say the word ‘relax’ in your head or aloud.
- Focus on an object: Paying intense attention to an object can disrupt your thoughts and bring the focus away from the panic to something else and it can be really helpful for breaking the spiral.
- Consider professional help: Some people have just one panic attack and may never experience it again, but if you are someone who is experiencing them regularly then it may be time to seek support through a psychiatrist in London or nearer your home if you live elsewhere in the country.
Panic attacks can feel overwhelming and isolating, but remember that you’re not alone in experiencing them. With the right combination of self-management techniques and professional support, panic attacks are very treatable. Begin by practicing the breathing exercises and grounding techniques outlined above during calm moments, so they become second nature when you need them most. Most importantly, be patient and compassionate with yourself as you learn to manage these experiences. With time, practice, and the right support, you can regain control and maintain the quality of life you deserve.
Disclosure: This is a featured post.