Panic attacks
About panic attacks
What is panic?
Panic is a sudden unexpected surge of anxiety. It can be like a wave of fear that comes over you. And it can make you want to leave the situation that is causing these feelings.
Panic attacks don’t tend to last very long, usually a couple of minutes, but they can be very frightening.
How you might feel
Symptoms of a panic attack can include:
- A sudden and overwhelming fear
- A feeling of losing control
- Quick and rapid breathing (hyperventilating)
- A fast and pounding heartbeat
- Sweating
- A feeling you might die
Looking after yourself
Panic attacks can be controlled, if you can identify the first signs that you are beginning to hyperventilate or about to have a panic attack.
Here is a simple and effective technique you can try if you are hyperventilating or feeling panic:
- Do not take a deep breath but just stop and hold your breath for 10 seconds.
- Slowly breathe out (exhale) to the count of 3.
- And breathe in (inhale) to the count of 3.
- Keep your breathing rate slow so that it takes 3 seconds to breathe in and 3 seconds to breathe out.
- Do this for at least 1 minute.
- If you still feel panicky, hold your breath for 10 seconds and repeat the exercise from the beginning.
- Continue doing these breathing exercises until your breathing becomes normal and your panic goes away.
