How to handle a panic attack

A panic attack is a rush of physiological and psychological symptoms that make you feel intense fear and anxiety. Sufferers experience an overwhelming feeling of panic and many say it feels like they can’t breathe. Understandably this is a scary experience.

So, why does it happen? It’s all to do with the body’s ‘fight or flight’ response. When we were cavemen, this response prompted us to fight or run from impending danger (i.e. a sabre-toothed cat). These days, there are far fewer sabre-toothed cats walking around, but our bodies haven’t evolved.

This means, when we find ourselves in stressful situations, this response floods our system with panic-inducing hormones. Because we cannot generally fight or run away from stress in our day-to-day lives, these build up and we can start to feel anxious. For some, this can lead to anxiety and panic disorders.

If you suffer from panic attacks, the following tips may help you recover more quickly.

Remember they cannot hurt you

Having a panic attack can certainly feel as if you are about to pass out or even die, but you’re not. Remind yourself that panic attacks are a trick of the mind. Think of it like a scary film – you feel afraid, but you know you are in no real danger.

Don’t be hard on yourself

Beating yourself up and telling yourself to ‘pull it together’ often does more harm than good. Accept what is happening and be kind to yourself. Try to make yourself as comfortable as possible – get some fresh air, listen to some calming music or try some relaxation techniques.

Ask for help

If you are finding it hard to control your panic attacks, it is important to seek help. There are many different treatments available for panic attacks, from medication and counselling to hypnotherapy. The important thing is to find a treatment that works for you.

You are not alone

Anxiety can be very isolating, but try to remember you are not alone. Panic attacks are more common than you’d think; it is estimated that one in four people experience panic attacks. You may even find it helpful to join a support group.