What to do if you have a panic attack

A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be very frightening, it can feel like you’re having a heart attack or even dying.

Signs include, hot flashes, chills, sweating, trembling or shaking, numbness and tingling, dizziness, nausea, heart palpitations and/or hyperventilation.

An attack usually lasts from 5 to 20 minutes. It may last even longer, up to a few hours. You have the most anxiety about 10 minutes after the attack starts. If these attacks happen often, they are called a panic disorder. 

If you feel an attack coming on, you can use the 333 technique to help ground you and calm you down.

1. Sight: If you feel anxiety coming on, take a pause. Look all around you. Focus your vision and the physical objects that surround you. Then name three things you can see within your environment. Pay attention to the details of each.
2. Sound: After that, start listening. Identify three sounds that you can hear. Take note of the unique pitch of each.
3. Touch: Once you’ve embraced the new melodies that surround you, engage your sense of touch. Choose three parts of your body to move. For instance, tap your fingers or wiggle your toes. 

After the comedown of the attack, you may also feel tired or tension in your muscles. The main symptoms that can linger are behavioural or cognitive symptoms. General anxiety may persist after the attack. People often continue to worry about their lack of control. 

If this is something that’s happening to you, please don’t suffer alone. If you’d like to call me for a free phone consultation so we can discuss your options, then please do. You can take back control!