Panic attacks can be very frightening , especially if you do not know that this is what you are experiencing.
What are the symptoms of a panic attack?
The NHS website lists 18 symptoms which you may experience during a panic attack. These include:
- a racing heartbeat
- feeling faint
- sweating
- nausea
- chest pain
- shortness of breath
- trembling
- hot flushes
- chills
- shaky limbs
- a choking sensation
- dizziness
- numbness or pins and needles
- dry mouth
- a feeling of dread or a fear of dying
- a churning stomach
- a tingling in your fingers
- feeling like you’re not connected to your body
Attacks usually last from 5 – 20 minutes but can last longer.
Getting checked out by your GP can help ensure that these symptoms aren’t being caused by anything else.
How can I help myself when I’m having a panic attack?
There is lots of advice on what you can do to help yourself through a panic attack. It is important for you to find something which works for you. Suggestions include:
- Try and find a space where you can calm yourself. If this isn’t possible, try to visualise somewhere calming.
- Breath slowly and deeply. Count to 5 as you breathe in and out. Some people find stamping on the spot helps them to control their breathing.
- Remind yourself that you are having a panic attack – that it is not life threatening – that it will pass.
- Focus on your senses – taste something strong (e.g. a mint), feel something with an interesting texture, touch something cold (e.g. water or ice), notice the sounds around you.
- Focus on your surroundings. Pick out five things you can see, hear, taste, touch and smell. (This can help ground you if the panic is causing you to feel out of touch with things around you).
- Explain to others that you are experiencing panic attacks, what it is like and what they can do to help if you are experiencing them (e.g. Does it help if they breathe and count with you? Does it help if they talk to you? What is it helpful for them to say?)
If you want to find out more about panic attacks, lots of websites offer information and advice. Below are links to the NHS and MIND websites.