Panic attacks: symptoms, causes and what to do

What is a panic attack: the symptoms

A panic attack is a sudden surge of intense fear that peaks within a few minutes. It brings a racing heart, trembling, shortness of breath, dizziness and a sense that what is happening is not real. People often think: “I am dying” or “I am going mad”.

What causes panic attacks

The body sets off the ancient “fight or flight” response, even though there is no real danger. Adrenaline speeds up the heart and breathing to get us ready to run. An attack is unpleasant, but not dangerous. It passes, usually within 10-20 minutes.

What to do during a panic attack

• Lengthen your exhale. Breathe in for a count of 4, out for 6-8. A long exhale switches on the calming part of the nervous system.
• Ground yourself through your senses: name 5 things you can see, 4 sounds you can hear, 3 things you are touching.
• Do not leave the situation if it is safe to stay. Each time an attack passes while you stay where you are, the brain learns that there was no danger.
• Tell yourself: “This is a panic attack. It is unpleasant, but it will pass.”

What to avoid

There is no need to suppress the symptoms at all costs, or to avoid places where you had an attack. Avoidance brings relief now, but over time it narrows your life and strengthens the fear.

If this is your first attack, see a doctor to rule out medical causes, such as heart or thyroid problems.

When to see a psychologist

If the attacks keep coming back, or you start to fear the next one or avoid familiar places, that is a good reason to ask for help. Cognitive behavioural therapy is considered one of the most effective approaches to panic disorder.