Have you ever experienced a sudden wave of intense fear that seemed to come from nowhere? Perhaps your heart started racing, you felt short of breath, or you worried you were having a heart attack. As a counsellor working with people online and from my practice in West London, Oxford and Cheltenham, I want to help you understand what panic attacks are and how you can manage them.
What is a Panic Attack?
A panic attack is an intense surge of fear that reaches its peak within minutes. During an attack, you might experience physical and emotional symptoms that feel overwhelming. The key thing to understand is that whilst panic attacks feel dangerous, they are not actually harmful to your body.
What's Happening in Your Body
When you experience a panic attack, your body's "fight or flight" response is triggered, even though there's no real danger. Your brain floods your system with adrenaline, causing your heart to race, your breathing to become shallow, and your muscles to tense up.
Common symptoms include a racing heart, sweating, trembling, shortness of breath, chest pain, nausea, dizziness, and feelings of unreality. You might also experience hot flashes and an overwhelming urge to escape.
Understanding the Cycle
Panic attacks often create a cycle where fear of having another attack can trigger more attacks. You might start avoiding places where you've previously experienced panic, which can gradually limit your daily activities.
Simple Coping Mechanisms
Breathing Techniques: Focus on slow, deep breathing. Try breathing in for four counts, holding for four, and exhaling for six.
Grounding Exercises: Name 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.
Self-Talk: Remind yourself that panic attacks are temporary. Use phrases like "This feeling is uncomfortable, but it's not dangerous."
Building Resilience
Regular exercise, adequate sleep, and limiting caffeine can help reduce panic attack frequency. Learning relaxation techniques when you're calm makes them more effective during distress.
Remember that panic attacks are treatable. With the right support and coping strategies, you can learn to manage them effectively.
If you're struggling with panic attacks, I invite you to reach out to Hope and Harmony. Together, we can develop personalised strategies to help you understand your triggers and build confidence in managing these experiences. You don't have to let panic attacks control your life. Support is available.