What is a panic attack?
A panic attack is the body's response to a high level of autonomic arousal (stress/anxiety). Panic generally occurs suddenly and intensely. Hyperventilation can also contribute to feelings of panic. Symptoms of a panic attack can be:
- Shortness of breath and difficulty breathing
- Chest pain and rapid heart rate
- Dizziness
- Feeling out of body
- Feeling intense fear, dread or like you're in danger
- Fear of becoming faint or passing out
- Tingling, numbness
- Shaking
How can I stop panic?
The most effective way to stop panic is to use controlled breathing:
- Stop what you are doing, sit down or lean against something.
- If possible lower your head and focus on one thing.
- Breathe in slowly for the count of 3
- Hold your breath for the count of 3
- Breathe out slowly for the count of 3
Concentrate only on breathing and counting.
If you are unable to start the breathing cycle as soon as you would wish, you might find it useful to breathe first into your cupped hands (to breathe in the carbon dioxide) and then to start the slow breathing cycle.
Remind yourself:
- These feelings are normal and they cannot hurt you
- These feelings will soon pass
- Keep breathing and counting until the panic symptoms subside.
- Your symptoms will usually subside within a minute or 2.
Benzodiazepines and panic
Sometimes benzodiazepines can be prescribed as needed for panic. However, using benzodiazepines as a long-term treatment for panic can cause mental and physical dependence and are not indicated for use beyond 2–3 weeks.
Additionally, if someone becomes dependent on benzodiazepines, withdrawal from benzodiazepines can exacerbate panic symptoms.
What treatments are available for panic?
Research indicates the most efficacious treatments for panic disorder include:
- cognitive-behavioural therapy (CBT) which targets both the thoughts and behaviours that maintain panic and fear of panic recurring.
- breathing retraining, relaxation and mindfulness approaches are also effective at reducing panic.
