Panic attacks are sudden, intense surges of fear or discomfort that can peak within minutes. They are often overwhelming, both physically and emotionally, and can happen without any clear trigger. For those who experience them, panic attacks can feel terrifying, as if something catastrophic is about to happen, even though there may be no actual danger present.
What Are Panic Attacks?
A panic attack is a sudden onset of intense anxiety and physical symptoms. These attacks can occur unexpectedly or in response to specific situations. The body’s “fight or flight” response is activated, leading to a range of symptoms that can include:
· Rapid heart rate (palpitations)
· Shortness of breath or hyperventilation
· Chest pain or discomfort
· Dizziness or light headedness
· Sweating or chills
· Trembling or shaking
· Nausea or stomach discomfort
· A feeling of detachment or unreality (derealisation)
· Fear of losing control, going crazy, or dying
The intensity of these symptoms can be so severe that many people experiencing a panic attack believe they are having a heart attack or another life-threatening condition.
What Do Panic Attacks Feel Like?
For those who have never experienced one, it can be challenging to understand just how distressing a panic attack can be. During an attack, it can feel like you’re completely out of control. Your heart may pound in your chest, you might feel like you can’t catch your breath, and you could be overwhelmed by a sense of impending doom. It’s not uncommon to feel as though you are going to faint, lose your mind, or even die.
Panic attacks can occur at any time, and some people experience them at night, waking up suddenly with symptoms that can feel like severe heart palpitations. Nighttime panic attacks can be particularly distressing because they disrupt sleep and can leave you feeling disoriented and fearful.
How to Manage Panic Attacks
Although panic attacks are frightening, there are several strategies that can help you manage them:
Recognise the Symptoms: Understanding that what you’re experiencing is a panic attack and not something more dangerous can help reduce your fear. Remind yourself that it will pass.
Practice Deep Breathing: Slow, deep breathing can help calm the body’s stress response. Inhale slowly through your nose, hold for a few seconds, and then exhale slowly through your mouth.
Ground Yourself: Focus on the physical sensations around you, such as the feel of your feet on the ground or the texture of an object you’re holding. This can help you stay present and reduce feelings of derealisation.
Use Relaxation Techniques: Progressive muscle relaxation or visualisation can help reduce tension and calm your mind.
Challenge Negative Thoughts: Panic attacks often involve catastrophic thinking. Try to challenge these thoughts by asking yourself if there is actual evidence to support them or if there’s a more realistic explanation for what’s happening.
Stay Physically Active: Regular exercise can reduce the frequency and severity of panic attacks by helping to manage anxiety.
Helping Someone Else During a Panic Attack
If someone you know is having a panic attack, there are ways you can help:
Stay Calm: Your calm presence can reassure them.
Offer Reassurance: Let them know that what they’re experiencing is a panic attack and that it will pass.
Encourage Deep Breathing: Guide them through slow, deep breaths to help reduce their symptoms.
Be Patient: Panic attacks can last anywhere from a few minutes to over an hour. Stay with them and offer support until they feel better.
Avoid Minimising Their Experience: While it may seem like “just anxiety,” a panic attack can feel very real and terrifying. Avoid saying things like “just calm down” or “it’s all in your head.”
What to Do If a Panic Attack Happens at Night
Nighttime panic attacks can be particularly unsettling because they can wake you suddenly and make it difficult to calm down and get back to sleep. If this happens:
Get Out of Bed: Sometimes changing your environment can help you break the cycle of anxiety.
Practice Relaxation Techniques: Engage in deep breathing, progressive muscle relaxation, or visualisation to help calm your mind.
Avoid Stimulating Activities: Stay away from screens or anything too engaging that could make it harder to fall back asleep.
Create a Bedtime Routine: Establishing a calming pre-sleep routine can help reduce the likelihood of night time panic attacks.
When to Seek Help
If panic attacks become frequent, severe, or interfere with your daily life, it’s essential to seek help from a mental health professional. Treatment options, including cognitive-behavioural therapy (CBT) and medication, can be highly effective in reducing or eliminating panic attacks.
Remember, while panic attacks are distressing, they are not dangerous. With the right strategies and support, it is possible to manage them effectively and reduce their impact on your life.
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