A panic attack is a frightening experience: a racing heart, shortness of breath, and a sudden feeling that something terrible will happen. Many mistake it for a heart attack. The reassuring news is that it is not dangerous to the body, and you can learn to control it.
What are the symptoms of a panic attack? They come suddenly and peak within minutes:
- Racing heartbeat and palpitations
- Shortness of breath or a choking feeling
- Sweating, trembling and dizziness
- A sense of unreality or fear of losing control
- Sudden intense fear with no real danger
Why do they happen? They are often linked to built-up anxiety, stress, lack of sleep, or a painful experience. Sometimes they come with no clear reason. The body activates its 'danger' response at the wrong time.
Practical steps to stop an attack in the moment - Breathe slowly: inhale 4 seconds, hold 4, exhale 6. Repeat until you calm - Remind yourself: 'This is a panic attack, it will pass, I am not in real danger' - Ground your senses: name 5 things you see, 4 you can touch, 3 you hear - Sip cool water and stay where you are until the wave passes
How to reduce how often they happen Cognitive Behavioral Therapy (CBT) is one of the most effective approaches for panic attacks, teaching you to understand your thoughts and break the fear cycle. Regulating sleep and cutting caffeine help a lot.
When to seek help If attacks recur or you start avoiding places or situations out of fear, that is a sign to seek help. Treatment is effective, and you can reclaim your life.
You do not have to face this alone. You can book an online session in full confidentiality and learn how to control panic attacks.
