Panic Attacks

What is a Panic Attack?

A panic attack is a sudden surge of overwhelming fear that can come without warning and sometimes without any obvious reason. The level of fear is way out of proportion to the actual situation and often is completely unrelated. The good news is that the panic passes in a few minutes although repeated attacks can continue to recur for hours afterwards.

A panic attack can be terrifying because it feels ‘crazy’ and ‘out of control’. Panic attacks can lead to phobias – not from fears of actual objects or events, but rather from the fear of having an attack when you are faced with certain objects or situations.

Once a person has gone into a panic attack they may feel that they have no control over it. They may experience several of the following symptoms:-

• Fast, shallow breathing.
• Thumping, rapid heartbeat.
• Feeling dizzy or faint.
• Sweating profusely.
• Ringing in the ears.
• Feeling or being sick.
• Feeling very hot or very cold and shivery.
• Tingling or pins and needles in the hands or feet.
• Weakness in the legs.
• Bright lights are disturbing.
• Tingling in the mouth.
• A choking or shaking sensation.
• A feeling of things around you being ‘unreal’.
• Worrying thoughts that you may be dying.

Coping with Panic Attacks

Many people are greatly helped by simply understanding exactly what a panic attack is and how many others suffer from them. Keeping general anxiety levels as low as possible will minimise the likelihood of a panic attack. Although initially it is difficult to prevent an attack from occurring, it is possible to shorten them and cope with them better.

Strategies:–

• Hold your breath for 10-15 seconds.
• Breathe in the air you have just breathed out, (cupping your hand over your mouth will allow you to do this) Do this for a few minutes and the worst of the symptoms will disappear although you may still feel quite shaken up.
• Breathe slowly and fully to prevent recreating the problem.
• Concentrate on breathing in and out through the nose, keeping the shoulders still with the belly inflating on each breath. Breathe in for a count of seven and out for a count of eleven (known as 7/11 breathing). Practice this breathing technique for a few minutes twice a day as prevention.
• Remind yourself the panic will end.
• Focus on the present moment and on things going on around you.
• Stop, wait and give the fear time to pass.

How counselling can help with Anxiety and Panic Attacks

Counselling is an active process that is designed to give a person the time, space and encouragement to explore and understand their anxiety and what it may be related to. It may be helpful to identify the possible triggers for the attacks. Once you understand that the panic attack is separate and independent of the trigger, that trigger begins to lose some of its power.

At A Time To Talk Counselling and Coaching Service we are trained to use relaxation techniques and we can help you to look at ways of gradually approaching certain objects or situations that make you fearful. This will empower you to lessen your panic attacks and take back some control over your own life.