Panic attacks are more common than one might think, affecting approximately 1 in 10 people in the UK. They can occur in anyone regardless of age, gender, or background, and can be a challenging experience to navigate alone. Understanding what panic attacks are, why they happen, and how to seek help is crucial for managing and overcoming them.
What Are Panic Attacks?
Panic attacks are sudden and intense episodes of fear or anxiety that can strike unexpectedly. They typically reach their peak within minutes and are accompanied by a variety of physical and psychological symptoms. These symptoms can include rapid heartbeat, sweating, trembling, shortness of breath, chest pain, dizziness, feelings of unreality or detachment, and fear of losing control or dying.
Why Do People Get Panic Attacks?
The exact cause of panic attacks is not fully understood, but they are believed to result from a combination of genetic, biological, environmental, and psychological factors. Some individuals may have a genetic predisposition to anxiety disorders, while others may experience panic attacks as a result of stressful life events, trauma, or underlying mental health conditions such as panic disorder, generalsed anxiety disorder, or post-traumatic stress disorder (PTSD).
Signs and Symptoms of Panic Attacks
Panic attacks can manifest in a variety of ways, and symptoms may vary from person to person. However, common signs and symptoms of panic attacks include:
Physiological Symptoms
- Rapid heartbeat (palpitations)
- Sweating
- Trembling or shaking
- Shortness of breath or feeling smothered
- Chest pain or discomfort
- Nausea or stomach upset.
- Feeling lightheaded or dizzy
- Hot flashes or chills
Psychological Symptoms
- Fear of losing control or going crazy
- Fear of dying
- Feeling detached from oneself or reality (derealization or depersonalization)
- Intense apprehension or dread
- Feeling like you’re having a heart attack or going to faint.
Behavioural Symptoms
- Avoidance behaviours (avoiding places or situations where panic attacks have occurred)
- Seeking reassurance from others
- Hypervigilance or constantly being on guard for signs of impending panic.
- Withdrawal from social activities or responsibilities
Treatment Options for Panic Attacks
Effective treatment for panic attacks often involves a combination of therapy, medication, and self-help strategies. The goal of treatment is to reduce the frequency and severity of panic attacks, alleviate symptoms, and improve overall quality of life. Here’s a more detailed look at the various treatment options available:
Cognitive-Behavioural Therapy (CBT)
CBT is a widely used and evidence-based psychotherapy approach for treating panic attacks and anxiety disorders. It focuses on identifying and challenging negative thought patterns and behaviours that contribute to panic attacks. The individuals learn coping skills such as relaxation techniques, breathing exercises, and cognitive restructuring to manage symptoms and reduce anxiety levels.
Medication
Medications may be prescribed to alleviate the symptoms of panic attacks and prevent future episodes. Antidepressant medications work by increasing the levels of serotonin and/or norepinephrine in the brain, which can help regulate mood and reduce anxiety. It is advised to check with a registered GP/Professional regarding the dosage.
Other Therapies
In addition to CBT, other forms of therapy may also be beneficial for individuals with panic attacks. These may include:
- Exposure therapy: Gradual exposure to feared situations or stimuli to desensitize the individual and reduce anxiety.
- Mindfulness-based therapies: Techniques such as mindfulness meditation and acceptance and commitment therapy (ACT) can help individuals develop greater awareness and acceptance of their thoughts and emotions.
- Interpersonal therapy (IPT): Focuses on improving interpersonal relationships and communication skills to reduce stress and enhance social support.
Self-Help Strategies
Self-help strategies can complement formal treatment and empower individuals to manage their panic attacks more effectively on their own. These may include:
- Stress management techniques: Such as deep breathing, progressive muscle relaxation, and guided imagery.
- Lifestyle modifications: Including regular exercise, healthy eating habits, adequate sleep, and avoiding alcohol and stimulants.
- Support groups: Joining a support group for individuals with anxiety disorders can provide a sense of belonging, validation, and encouragement from others who understand what you’re going through.
Lifestyle Changes
Making positive lifestyle changes can also play a significant role in managing panic attacks. These changes may include:
- Establishing a regular routine: Maintaining a consistent schedule for sleeping, eating, and daily activities can help regulate mood and reduce stress.
- Avoiding triggers: Identifying and avoiding situations, substances, or activities that trigger panic attacks can help minimize their occurrence.
- Practicing relaxation techniques: Engaging in activities such as yoga, tai chi, or meditation can promote relaxation and reduce anxiety levels.
Complementary and Alternative Therapies
Some individuals may find relief from panic attacks through complementary and alternative therapies such as acupuncture, massage therapy, or herbal supplements. While these approaches may not be supported by as much scientific evidence as traditional treatments, some people find them helpful as part of a holistic approach to wellness.
Accessing Local/NHS Support
The NHS offers a range of support services for individuals experiencing panic attacks and other mental health concerns. To access local NHS support, you can:
- Speak to your GP: Your general practitioner can assess your symptoms, provide a diagnosis, and recommend appropriate treatment options, including therapy, medication, or referrals to specialist services.
- Contact NHS 111: If you require urgent medical advice or assistance outside of regular office hours, you can call NHS 111 to speak to a trained advisor who can provide guidance and support.
- Access IAPT services: Improving Access to Psychological Therapies (IAPT) services offer evidence-based psychological treatments, such as cognitive-behavioural therapy (CBT), for common mental health conditions, including panic attacks. You can self-refer to your local IAPT service for assessment and treatment.
Useful Contacts
- NHS 111: Non-emergency medical assistance and advice. Dial 111.
- Samaritans: Confidential emotional support for anyone in crisis. Call 116 123 (free, 24/7).
- Mind: Mental health charity providing information, support, and resources. Visit mind.org.uk or call 0300 123 3393 (Mon-Fri, 9am-6pm).
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