THE WELLNESS WIRE
Understanding and Managing Panic Attacks
In today’s edition, we’re focusing on a topic that affects many yet is often shrouded in misunderstanding: panic attacks. These intense episodes of fear and anxiety can be overwhelming, but with the right knowledge and tools, they can be managed effectively. This newsletter aims to provide insights into what panic attacks are, their symptoms, and strategies for coping with them.
What is a Panic Attack?
A panic attack is a sudden and intense crippling wave of fear and anxiety. It can come on quickly and without any apparent reason. Panic attacks can be very frightening, often making individuals feel like they are losing control, having a heart attack, or even dying.
Symptoms of a Panic Attack
- Physical Symptoms: Rapid heartbeat, sweating, shaking, shortness of breath, chest pain, nausea, and dizziness.
- Emotional Symptoms: Intense fear or discomfort, feelings of unreality or detachment, fear of losing control, or fear of impending doom.
Understanding the Causes
Panic attacks can be triggered by stress, certain medical conditions, or sometimes for no specific reason. They are also more common in individuals with a history of anxiety disorders.
This too, shall pass
Managing Panic Attacks
- Recognize the Attack: Understanding that you are having a panic attack and not a heart attack or other life-threatening condition can help you focus on coping strategies.
- Try humming: Humming a tune naturally helps to regulate our breathing and helps to refocus our mind, which can ease the attack.
- Grounding Techniques: Name 4 things you can see, 3 things you can touch, 2 things you can hear and 1 thing you can smell.
- Create a Calm Environment: If possible, move to a quiet and comfortable space. Reducing sensory input can help ease panic symptoms.
- Avoidance of Stimulants: Stimulants like caffeine can exacerbate panic attacks. Reducing or avoiding these can help in managing symptoms.
- Seek Professional Help: If panic attacks are frequent, they are being caused by something; it’s important to seek help from a mental health professional. Therapy, particularly cognitive-behavioural therapy, can be highly effective.
SUPPORTING SOMEONE ELSE?
If someone around you is having a panic attack, don’t try to hug them. Just sit with them and offer calm reassurance. Respect their personal space and avoid dismissive statements like “Calm down” or “Don’t be silly”. If they think they’re having a heart attack but you disagree, treat it as a heart attack and call 999. That’s a decision you don’t want to get wrong, so caution prevails.