Panic Attacks

What is a Panic Attack?

Panic attacks are sudden, intense episodes of fear or anxiety that can cause a lot of distress and disrupt what you’re doing. Panic attacks often start without warning and can be recognized from the sudden physical symptoms you may experience. This can include:

heart palpitations or rapid heart rate
a tight feeling in your chest
trembling and shaking
Shortness of breath or breathing difficulty
sweating
nausea
feeling lightheaded
weakness or disorientation
difficulty swallowing or a tight feeling in the throat
fear of not being able to calm down or of losing control.

Keep in mind that everyone experiences panic attacks differently, so your panic attacks may look different to someone else’s.

What can I do if I am having a Panic Attack?

If you are having a panic attack, it can be quite scary but you’re not alone! There are a few things you can try to manage a panic attack and calm yourself down when it happens. Here are some strategies that might help:

Remind yourself that the feelings will pass – It can be reassuring to know that the panic attack is temporary and will eventually end.
Try a breathing exercise – One technique is the 4-7-8 method: breathe in for 4 seconds, hold your breath for 7 seconds, and then breathe out for 8 seconds. Repeat this as many times as you need to feel calmer.
Use the 3-3-3 technique – This can help ground you and break the cycle of racing thoughts. While breathing deeply, look around and name three things you can see, then three things you can hear. Next, move three parts of your body, like stretching your fingers, rolling your neck, or touching your nose.
Distract yourself – Focusing on something else can help shift your attention away from the panic. Try reading something on your phone, watching TV, or talking to a friend. The goal is to fully immerse yourself in something else.
Practice relaxation techniques like mindfulness – These can help you feel calmer during a panic attack. The more you practice them, the easier it will be to manage and reduce the chances of experiencing panic attacks.

Using these strategies during a panic attack can be difficult at first, but the more you practice, the easier they become to use when you need them most.

How can I manage panic attacks If I experience them often?

If you're experiencing panic attacks often, it might be a good idea to get professional help. There are different types of professionals who can help, like psychologists, psychiatrists, counsellors, and even your GP. Your GP can refer you to a mental health professional, who can teach you strategies to break the cycle of panic and manage your symptoms.

What can I do to help a friend or loved one who is having a panic attack?

Stay Calm – When your friend or loved one is having a panic attack, It’s important to try and stay calm. Try to create a safe, quiet environment to help calm them down. This might mean going into a quiet room, going outside, or finding a space to sit down together.
Ask How You Can Help – Everyone has their own way of coping with panic attacks. However, during a panic attack, they might have trouble thinking clearly or remembering what helps. If your friend or loved one experiences panic attacks, it can be helpful to ask them if they have any strategies they usually use, or if there's something you can do at that moment to help. This can help you support them better during a panic attack.
Validate Their Feelings – It’s common for people to feel like their mental health struggles won’t be taken seriously, so it’s important to be empathetic and non-judgmental. Even if everything seems fine on the outside, the fear or threat they feel is very real to them.
Get Additional Help If Needed – Usually, providing comfort and support will help your friend or loved ones ride out their symptoms. However, if their panic attack lasts for more than 20–30 minutes or gets worse, you should call 000 for help.

You can learn more about panic attacks here and how you can support a friend or loved one experiencing a panic attack here.

If you have experienced a panic attack before, what strategies have helped you manage your panic attack symptoms?

If you have ever had to support someone else experiencing a panic attack, what did you do to help?