Understanding and Managing Panic Attacks
A practical guide to understanding what panic attacks are and how to cope.
What Is a Panic Attack?
A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. It triggers severe physical symptoms that can feel terrifying.
Panic attacks are surprisingly common and, while frightening, are not dangerous. Understanding what's happening can help reduce their power over you.
What Happens During a Panic Attack
Racing heart: Pounding or palpitations that feel alarming.
Difficulty breathing: Shortness of breath or feeling smothered.
Chest pain: Tightness or discomfort that may feel like a heart attack.
Trembling or shaking: Visible or internal tremors.
Sweating: Hot flushes or cold sweats.
Dizziness: Feeling lightheaded or unsteady.
Tingling: Numbness or pins and needles in hands or feet.
Feeling detached: Derealization or feeling like things aren't real.
Fear of dying or losing control: Intense terror that peaks then subsides.
Why Panic Attacks Happen
Your body's fight-or-flight response activates inappropriately.
Adrenaline floods your system, preparing you for danger that isn't there.
Stress, caffeine, or hyperventilation can trigger attacks.
Sometimes attacks seem to come from nowhere.
Fear of panic can itself trigger more attacks.
Coping Strategies
Remember it will pass: Panic attacks typically peak and subside within 10-20 minutes.
Slow your breathing: Breathe slowly through your nose, pause, exhale slowly.
Ground yourself: Focus on physical sensations - feet on floor, objects you can see.
Don't fight it: Accepting the panic often helps it pass faster.
Challenge thoughts: Remind yourself this is panic, not danger.
Avoid safety behaviours: Long-term, these reinforce fear.
Seek help: If panic attacks recur, CBT is highly effective.
Panic attacks are treatable. You can learn to reduce their frequency and intensity.