What’s in a panic attack? What does it look like? What does it feel like? And am I having one? Questions as a counsellor, I get asked a lot.
My clients’ experiences are all quite different, describing a combination of both physical and emotional symptoms.
“My panic attacks would just appear, it felt like I couldn’t breathe, that my chest was having the air squeezed out, my heart would then race and I’d feel cold and dizzy”
When might I have panic attacks?
Panic attacks can happen during the day or night. Some people have one panic attack then don't ever experience another, or you might find that you have them regularly, or several in a short space of time. You might notice that particular places, situations or activities seem to trigger panic attacks. For example, they might happen before a stressful appointment.
Most panic attacks last between 5–20 minutes. They can come on very quickly. Your symptoms will usually peak (be at their worst) within 10 minutes. You might also experience symptoms of a panic attack over a longer period of time. This could be because you're having a second panic attack, or you're experiencing other symptoms of anxiety.
What do panic attacks feel like?
During a panic attack, physical symptoms can build up very quickly.
These can include:
· a pounding or racing heartbeat
· feeling faint, dizzy or light-headed
· feeling very hot or very cold
· sweating, trembling or shaking
· nausea (feeling sick)
· pain in your chest or abdomen
· struggling to breathe or feeling like you're choking
· feeling like your legs are shaky or are turning to jelly, maybe tingling or numbness in your hands or feet.
· feeling disconnected from your mind, body or surroundings (a client recently described it as feeling like ‘an out of body experience’)
During a panic attack you might feel very afraid that you're:
· losing control
· going to faint
· having a heart attack
· going to die
In the moment coping skills
Focus on your breathing. It can help to concentrate on breathing slowly in and out while counting to five. This helps to calm your body’s natural fight or flight response.
Stamp on the spot. Some people find this helps control their breathing.
Focus on your senses. For example, taste mint-flavoured sweets or gum, or touch or cuddle something soft.
Recognise that you are experiencing a panic attack and know that it will pass.
Try grounding techniques. Grounding techniques can help you feel more in control. They're especially useful if you experience dissociation during panic attacks.
Take a look around you and list things you can see that uses your five senses.
Repeat a mantra such as, “I am safe”.
Use a weighted blanket or a cuddly toy to make you feel safe.
Play some ‘you style’ music.
The after effects of a panic attack
Physical symptoms are often the first to subside however depending on your anxiety levels, you may continue to hyperventilate. Keep working on regulating your breathing. Experiencing a panic attack can be really exhausting and it may leave you feeling really tired. Time for some self care. Be kind to you.
It's important to pay attention to what your body needs after you've had a panic attack. For example, you might need to rest somewhere quietly, or eat or drink something.
Tell someone you trust. If you feel able to, it could help to let someone know you've had a panic attack. It could be particularly helpful to mention how they might notice if you're having another one, and how you'd like them to help you.