Understanding Panic Attacks
- Darpna Tank
- Nov 25, 2019
- 4 min read
What is a panic attack?
1 in 4 people have either already suffered from a panic attack or will go on to do so at some point in their lives.
Let’s put that in context, if you have 200 contacts in your phone, 50 of those people have had or will have a panic attack at some point.
Whether you have them yourself or you are reading this because someone you care about struggles from them, I hope you gain some helpful insight.
Individuals experience panic attacks in different ways and fundamentally they are caused by fear /anxiety, an increase of adrenaline hormones and changes in the brain that cause physical symptoms like the ones listed below. Actual chemical changes occur when a person experiences stress associated with panic. These attacks are real and can get out of control if ignored.
What does a panic attack feel like?
Panic attacks can appear to come from nowhere and leave you feeling utterly dreadful.
For the person that has to endure them they are horribly intense and left unresolved, can really hold people back from living life fully. People often avoid situations believing they are preventing a panic episode.
Understandably, the first reaction may be to avoid the thing that triggers an attack: lifts, busy places, cars, trains and planes, the dentist, hospitals, doctors, telephones, public speaking, escalators are just a few examples.
What are the symptoms of panic attacks?
Common signs include (these can change and manifest differently over time):
Shivering
Cramping
Palpitations
Dizziness /Light headed
Heat / Cold
Breathlessness / hyperventilation
Sweating
Nausea
Dry mouth
Distorted vision
How long does an attack last?
Panic attacks can last from as little as a few minutes to 30 minutes. Episodes that occur daily or frequently are called ‘Panic Disorder’.
Will I feel like this forever?
It is very important that you talk to your GP about your symptoms and ensure that all other medical possibilities have been ruled out. If your doctor confirms you have no medical issues, they may then recommend medication and/or talking therapy.
Assuming you are otherwise fit and healthy, rest assured, you will not die from a panic attack; even though the symptoms can leave you feeling like you are having a heart-attack. The symptoms are both in your mind, and are the body’s extreme survival responses of fight, flight and freeze.
The important fact to remember is that they do always pass. Ignoring them is less helpful, getting help can prevent them from taking over your life.
Why me?
Did you know that many celebrities including Adele, Johnny Depp, Scarlet Johansson, Princess Diana, Oprah Winfrey and many others, have all suffered from anxiety induced panic attacks.
Clients are astonished to find out that a significant proportion of the population actually experience panic attacks at some point in their life. You are most certainly not alone. Taking a closer look at that, if you are on Instagram, Snapchat or other social media and you have 100 followers, a possible 25 people you follow could also be experiencing panic!
With 7.7 billion people (2019) on planet earth, that’s a staggering 1.9 billion people that will at some point or have already, felt similarly to you.
So remember that you are not alone and sharing how you feel might help someone else to feel less alone in their panic situation.
What can I do about them?
Keep a log of your panic attacks so you can take this information with you when you speak to your GP and your therapist. Record what happened before during and after each episode. This snapshot will provide valuable insight on triggers and what you can do differently.
Potential triggers may be physical, such as diet or hydration related so a food diary can support a better understanding of how blood sugars and chemical balances impact you.
Sleep issues and fatigue may also trigger panic attacks so monitoring your sleep habits may be helpful.
As there are a variety of possible causes as mentioned above, it is important to seek professional help first from your GP. Don’t let panic dictate what you can and can’t do with your life! Links to helpful websites are listed below.
What is Glow Therapy’s approach?
Tailoring techniques specifically to the individual’s unique situation is what I’m all about.
Taking the time to know the client and understanding their triggers means that a workable strategy can be implemented. The client gets to work at a speed that suits them and a high level of support is provided to ensure the client is confident in overcoming their challenge. Take a look at client testimonials for more information.
The ultimate goal for Glow Therapy is always to empower the client to be able to support themselves independently.
Can I do something right now to help myself?
Yes. Think about your lifestyle. Simple changes to your daily habits can significantly make a difference to your overall stress levels and happy hormones.
Ask yourself the following questions to find out how you can improve your overall health and well being because that will certainly go a long way to preventing stress induced panic attacks.
~Do I have good sleeping habits? How many hours sleep do I need to feel energised for the day?
~Do I drink too much caffeine and/or alcohol?
~Could smoking or drugs or medication be responsible
~Is my diet healthy and balanced?
~Am I getting regular exercise that will boost good hormones and positive feelings?
~What are my general stress levels? Yoga, meditation, breathing exercises and relaxation techniques can reduce stress and anxiety issues.
Most importantly seek support!
Useful Links:
As you can tell from this article, living with panic and anxiety can be debilitating! The good news is that you don’t have to cope with them; you shouldn’t have to. Take steps to change your habits and get some help so you don’t continue to accommodate your panic attacks by avoiding things that you believe trigger them.
There are a variety of effective techniques (NLP, CBT, Counselling, Hypnotherapy to name but a few) to deal with panic attacks and it’s about finding the right approach for you. Find a practitioner that understands you and a technique that suits you. You may need to look at different approaches and work out which suits you best depending on your unique way of thinking. It really is worth investing the time and effort to overcome this issue so you can truly live life panic-free! Below are some links for more information.
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