How do Panic Attacks Feel?

The experience of a panic attack often escalates rapidly, presenting with several physical symptoms such as:

• A rapid and pounding heartbeat
• A feeling of light-headedness or dizziness
• Extreme temperature fluctuations, feeling extremely hot or cold
• Excessive sweating, trembling or shivering
• Nausea
• Chest or abdominal pain
• Difficulty breathing or feeling as if you're choking
• Feeling as if your legs are unstable or becoming jelly-like
• Feeling disconnected from your own body, mind, or surroundings

While experiencing a panic attack, you may feel overwhelmed by fear, worrying that you're losing control, about to faint, having a heart attack, or even dying.

Such episodes may create a fear of being alone or visiting public places due to the fear of another attack, which can escalate into agoraphobia in severe cases.

When do Panic Attacks Happen?

Panic attacks differ for everyone. Some may experience just one attack and never again, while others might face them regularly, or multiple attacks in a short duration. Certain situations, places, or activities might trigger panic attacks, such as before a stress-inducing event.

Most panic attacks last for 5 to 20 minutes, often peaking within 10 minutes. However, some may experience prolonged symptoms due to subsequent panic attacks or other anxiety symptoms.

How to Cope?

While panic attacks can be terrifying, there are Self Help techniques you can employ to help manage them:

• During an attack, focus on your breathing. Slow, controlled breathing can be beneficial.
• Stomping on the spot may help regulate breathing for some people.
• Engaging your senses, such as chewing mint-flavoured gum, can help distract your mind.
• Grounding techniques can also help you regain control, especially if you tend to dissociate during attacks.

After an attack, remember to care for yourself. Rest, eat, or drink as needed, and consider sharing the experience with someone you trust.

Treatment Options for Panic Attacks and Panic Disorder

If panic attacks and panic disorder significantly impact your life, there are various treatment methods available to help manage these conditions. It's important to remember that not all treatments will work for everyone, and finding the right approach may require some trial and error.

Common Treatment Approaches:

• Cognitive Behavioural Therapy (CBT)
• Medication
• Mindfulness-Based Therapy
• Support Groups

Remember to discuss these options with a healthcare professional who can guide you to the most suitable treatment for your individual needs.

Dealing with Panic Attacks and Panic Disorder

Managing panic attacks and panic disorder can feel challenging, but with the right tools and support, you can learn to navigate these experiences. It's important to be patient with yourself and remember that everyone's journey is different.

While facing panic attacks, it's crucial to:

Understand Your Triggers

Identify what initiates your panic attacks to better manage and possibly avoid them.

Practice Self-Care

Regularly engage in activities that promote well-being and reduce stress.

Reach Out to Supportive Networks

You're not alone. Connecting with understanding individuals can provide comfort and insight.

Focus on Breathing

Deep, controlled breaths can help calm your body during an attack.

Grounding Techniques

Methods like the "5-4-3-2-1" technique can bring you back to the present moment.

Positive Affirmations

Reminding yourself of your strengths can help counteract the negative thoughts during a panic attack.