What Are
Panic Attacks?
Panic it an intense fear response, it exaggerates your normal response to a dangerous situation. A panic attack lasts up to 20 minutes (but can be followed by another attack.) They can lead to avoidant behaviour, like not leaving the house or driving, just in case an attack happens.
What Causes Panic Attacks?
Nobody is quite sure what causes panic attacks. It is thought that some of these factorsmay play a role: ​
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Genetics: Having panic attacks seems to run in families, so it’s possible that there is a genetic component
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Environmental: Stressful life events, such as a death, divorce, changing career or relocating can trigger a panic attack.
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Biological factors: Abnormalities in the function of certain brain circuits and neurotransmitters (chemicals that transmit signals between nerve cells) have been linked to panic disorder. It is also likely that if someone gets regular panic attacks there is a lower threshold needed to trigger their fear threshold in the brain
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Medical conditions: Panic attacks can be a symptom of other health conditions, such as sleep apnea, oesophageal cancer, asthma or COPD.
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Substance abuse: Some drugs, such as cocaine, benzodiazepines and amphetamines can trigger panic attacks.
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Trauma: Experiencing traumatic life events, such as abuse or witnessing a car accident can trigger panic attacks. However, this can then be related to having PTSD.
Why Do Panic Attacks Happen?
What Does a Panic Attack Feel Like?
A panic attack triggers a raft of different bodily sensations, these may include:
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a pounding or racing heartbeat
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feeling faint, dizzy or light-headed
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feeling very hot or very cold
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sweating, trembling or shaking
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nausea (feeling sick)
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pain in your chest or abdomen
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Numb sensations
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Crawling or prickling sensations
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Struggling to breathe or choking
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Shaky legs so can't walk
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Spaced out and disconnected from your mind, body or surroundings, which are types of dissociation.​
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However, if you're feeling anxious and have different symptoms, remember ANY sensation can happen in a panic attack!
How Do I Stop a
Panic Attack?
PRIORITY IS DIAPHRAGM BREATHING
Four Steps to Diaphragm Breathing
Sit Down
To calm down you must sit down. Find a comfy chair or sofa.
Find Diaphragm
Place a hand under your ribs This is your diaphragm. Your hand will feel you breathe.
Take Shoes Off
If you can, take your shoes off and feel the ground firm and solid under your feet.
5 Nose Breaths
Take 5 nose breaths. In through your nose- count slowly to 5. Then out through the nose for 5.
Other Ways to Stop Panic Attacks
Connect to a Panic Line
0300 772 9844
Lines open 10am - 10pm
116 123
Lines open 24 hours
03444 775 774
Lines open 10.30am - 4.30pm
Crisis
741 741 (Text HOME)
Text only service - 24 hr
Remember, panic attacks only last for 20 minutes.
If you are unsure, call 999 and keep your GP informed.
How Do I Stop Panic Attacks Happening?
I hope you find that you now have some good techniques to support you stopping panic attacks. However, if that isn't enough and you need to work on the underlying anxiety and triggers, it makes sense to see a panic and anxiety expert. Research shows that CBT hypnotherapy is meant to be the most effective and sustainable way to treat panic disorders. CBT is the first approach suggested by the NHS. My treatment plan for panic & anxiety last for just 6 treatment sessions. I will not only give you the tools to deal with panic attacks when they happen but also help you address the root cause of your panic and anxiety.
