What is a Panic Attack?
A panic attack is a bit like the normal panic you experience when, for example, a deadline is approaching or you get the sense that you're being followed. However, unlike normal panic, it comes out of the blue and isn't related to a particular situation. Also the feelings are stronger than in normal panic.
Symptoms can include:
  • a pounding heart
  • rapid breathing or shortness of breath
  • Shaky or wobbly legs
  • dizziness, sweating, chest pain and nausea
  • tingling in toes, fingers or lips
  • frightening thoughts and belief that something awful is happening or will happen.
According to one study cited by the Northumberland Mental Health NHS Trust, a quarer of all people having their first panic attack felt so distressed that they called an ambulance or went to casualty. However, a panic attack is not, in itself, dangerous or life threatening. Simply knowing that is enough to reduce the panic for some patients.
 
Could it happen to you?
According to the National Phobics Society, one in three people will suffer a panic attack at some point in their lives. 'Panic attacks come out of the blue and can affect anybody,' says Nicky Lidbetter, a spokesperson for the society, 'although they are probably more likely to occur in people who are predisposed to nervousness. Certain personality types – such as perfectionists or people who worry what others think of them – are more prone. However, we don't really know why some people have one panic attack and put it down as a bad experience, while others go on to develop a full-bk#lown panic disorder.'
    Panic attacks may be triggered by a stressful event. A bereavement, financial worries, overworking, moving house and divorce can all raise our anxiety levels to the point where our bodies become oversensitive. They can also occur when you become overconcerned with your own health. For example, you may think your anxiety symptoms are evidence of a serious illness, which can result in more panic. It's a vicious circle.
 
Managing Panic Attacks.
Although panic attacks can be debilitating, the good news is that they can be managed effectively.

  • Conventional methods include drug therapy – antidepressants or tranquilisers – counselling and cognitive behavioural therapy. These treatments may be available from your GP.
  • There are also various self-help techniques that sufferers might find beneficial. These include:
    Learning to Relax – using relaxation tapes or learning a relaxation technigue, such as yoga, can reduce overall levels of anxiety and help you deal better with stressful situations. As a result you'll probably be less susceptible to panic attacks.
    Controlled Breathing – taking slow, deep breaths for at least three minutes before or during a panic attack can help alleviate the severity of the symptoms.
    Positive Thinking – to calm the feelings of fear and anxiety that come with a panic attack, get into the habit of replacing negative, unhelpful thoughts with more positive and realistic ones. See the examples below

    Unhelpful ThoughtMore Positive Thought
    I'm going to have a heart attack.  I've had this feeling many times and I'm still here.
    I'm going to faint  People having panic attacks are unlikely to faint. I've never fainted before.
    I'm going mad.  The feelings I'm experiencing are panic – they're nothing like going mad.
    I'll make a spectacle of myself.  I've panicked before and no-one has ever noticed. People are too busy getting on with their own lives.

  • There are several alternative approaches that some people might find helpful. These include hypnotherapy, aromatherapy and taking a course of the herbal supplement passiflora which might be effective in managing anxiety.
     

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