Panic is your body’s alarm system, there to tell us when we are in danger. This is useful if you’re under attack because the body gets pumped with adrenaline which help us run away, or stand and fight if need be. Nowadays, that adrenaline might also come in useful if you find yourself face to face with a burglar, for example, but mostly, panic is your body overreacting to what it thinks is a threat. Panic attacks can feel very scary, but they are not dangerous!
A panic attack is a sudden surge of intense fear which is accompanied by strong bodily sensations such as rapid heart rate, difficulty breathing or feeling shaky and catastrophising thoughts such as thinking you will lose control or die.
Panic attacks can feel very scary, but they are not dangerous! They usually peak within a few minutes and involve strong feelings within your body and in your mind, but these feelings will pass with time.
Some people might just have a one-off panic attack and not experience any more. Panic disorder is when you experience a number of panic attacks. People then often worry about having another attack and might do things to try to avoid this for example avoiding certain situations. Unfortunately things like avoidance may make the panic attacks worse in the long run.
Symptoms of panic attacks are similar to the symptoms and bodily sensations you may experience with anxiety but they can appear more intense:
- Surge of intense fear or discomfort
- Hot flushes or cold chills
- Nausea or churning stomach
- Difficulty breathing or shortness of breath
- Dry mouth
- Feelings of choking
- Trembling of shaking
- Sweating
- Chest pain or discomfort
- Feeling dizzy, lightheaded or faint
- Fear of dying
- Numbness or tingling sensations
- Feeling that the world isn’t real, or that you aren’t a part of it
- Palpitations
There are a number of things that will help you cope with panic attacks, these include taking regular exercise, practising breathing, trying to carry on with your daily routine and not avoiding things, maintaining connection with other people.
Please visit our pages for more information:
- exercise
- mindfulness
- breathing techniques
- loneliness
