20/11/2023
A panic attack is a brief episode of intense anxiety, which causes the physical sensations of fear. When experiencing a panic attack, certain neurochemicals are released which triggers the fight or flight response. Symptoms of a panic attack can include a racing heartbeat, shortness of breath, dizziness, trembling and muscle tension. A panic attack can last from a few minutes to half an hour. However, the physical and emotional effects of the attack may last for a few hours. Up to 35 per cent of the population have or will experience a panic attack at some time in their lives.
If you are experiencing regular panic attacks, talk to a therapist and/or your GP for help.
If you are experiencing a panic attack, there are a number of techniques you can use to assist in settling your mind and your body.
These include:
Relaxing your muscles - Stretching, focusing on releasing muscle tension, focus on one part of the body, squeeze the muscles as tight as you can and then relax.
Finding an object to focus on - What can you notice about this object? What does the texture look like? What do you think the object will feel like?
Doing light exercise - Pick an exercise that helps you to feel relaxed. Try walking outside, yoga or some light stretching.
Write down your thoughts - What do you think triggered the panic attack? What helps? What doesn’t help? Did you notice how you feeling before it happened? How did you feel after?
Focus on your breathing - There are plenty of breathing techniques you can use. Any of them will help. Just remember to make your exhale twice as long as your inhale
Close your eyes - Engage your other senses. Name 3 things you can hear. Name 3 things you can smell. Name 3 things you can feel.
Talk to a loved one - Talk to someone who helps you feel calm and loved.
