Tips for Managing Panic Attacks
Panic Attacks and Help
It was the increasing nature of panic attacks which made me realise I needed to seek help for my anxiety, and I know I am not alone in suffering them, so wanted to share some resources to help people.
What is a Panic Attack?
According to Wikipedia “Panic Attacks are are sudden periods of intense fear that may include palpitations, sweating, shaking, shortness of breath, numbness, or a feeling of impending doom. The maximum degree of symptoms occurs within minutes. Typically they last for about 30 minutes but the duration can vary from seconds to hours. There may be a fear of losing control or chest pain. Panic attacks themselves are not dangerous physically.”
Symptoms of a Panic Attack
You can find out more about panic attacks from the NHS website
a racing heartbeat
feeling faint, dizzy or light-headed
feeling that you're losing control
sweating, trembling or shaking
shortness of breath or breathing very quickly
a tingling in your fingers or lips
feeling sick (nausea)
Tips on Managing Panic Attacks
Here are some tips from mental health charity Mind
During a panic attack:
Focus on your breathing. It can help to concentrate on breathing slowly in and out while counting to five.
Stamp on the spot. Some people find this helps control their breathing.
Focus on your senses. For example, taste mint-flavoured sweets or gum, or touch or cuddle something soft.
Try grounding techniques. Grounding techniques can help you feel more in control. They're especially useful if you experience dissociation during panic attacks. See their page on self-care for dissociation for more information on grounding techniques.
After a panic attack:
Think about self-care. It's important to pay attention to what your body needs after you've had a panic attack. For example, you might need to rest somewhere quietly, or eat or drink something.
Tell someone you trust. If you feel able to, it could help to let someone know you've had a panic attack. It could be particularly helpful to mention how they might notice if you're having another one, and how you'd like them to help you.