Panic Attacks | Understanding Symptoms & Finding Calm

😰 Panic attacks

Panic attacks are episodes of intense fear with unpleasant physical symptoms that usually occur without any outside threat being present.

You may be short of breath or breathe rapidly (hyperventilate) and suffer from sweating, dizziness, nausea, numbness, chest pains, or palpitations. Attacks may be linked to anxiety, stress, depression, a phobia (such as fear of flying), or taking stimulants or drugs, but symptoms can develop for no apparent reason.

🩺 See your doctor first

Make an appointment to see your doctor to check that your symptoms aren't due to a more serious illness such as heart disease.

✨ What you can do yourself

🫁 Rebreathing

Try a paper bag

If you are hyperventilating, try rebreathing into a bag to restore carbon dioxide levels.

👀 Shift focus

Look outward

When you feel symptoms developing, focus steadily on something happening near you or on what someone else is saying, rather than concentrating on your own feelings.

🏃 Face the fear

Don't avoid triggers

Try not to avoid situations in which you are prone to attacks. If you start to confront them, your symptoms should begin to fade.

📦 Practical technique · Rebreathing into a paper bag

Rapid breathing during a panic attack lowers carbon dioxide levels in your blood, making you feel dizzy and faint. Rebreathing from a paper bag, held loosely over your mouth and nose, will help restore carbon dioxide levels. Cup your hands over your mouth and nose if you don't have a bag.

Hold a small paper bag loosely over your mouth and nose.
Breathe in and out into the bag about 10 times.
Then breathe normally for 15 seconds.
Continue this cycle until your breathing slows down.

💡 If you don't have a bag, cupping your hands tightly over your mouth and nose can have a similar effect.

🛡️ Prevention · Preventing panic attacks

🧘 Relaxation

Deep breathing & muscle relaxation

Practice deep breathing and muscle relaxation exercises regularly to reduce overall anxiety.

☕ Cut stimulants

Reduce caffeine, alcohol, drugs

Too much caffeine may trigger attacks, so reduce your intake of caffeinated drinks. Cut down on alcohol and smoking and don't take recreational drugs.

🍽️ Stable blood sugar

Eat regular meals

Eat regular meals to keep blood sugar levels stable and prevent symptoms such as lightheadedness.

🏃‍♀️ Regular exercise

Boost well-being

Exercise regularly to boost general well-being and reduce stress levels.

🔄 Seek further medical advice

📅 Arrange to see your doctor if:

The above measures do not help
Your panic attacks are becoming more frequent and/or are interfering with your life

💡 Remember: Panic attacks feel frightening, but they are not dangerous. Learning to recognize early signs and practicing calming techniques can help you regain a sense of control. You are not alone, and help is available.