Panic attacks are sudden episodes of intense fear or discomfort that peak within minutes, often without an obvious trigger. They can be extremely distressing and debilitating, impacting our quality of life. Understanding panic attacks, recognising their signs, and knowing how to manage them can improve our ability to cope with these overwhelming experiences.
A panic attack is characterised by a variety of physical and psychological symptoms. Physically, we might experience heart palpitations, sweating, trembling, shortness of breath, chest pain, nausea, dizziness, chills, or hot flushes. Psychologically, we might feel a sense of impending doom, detachment from reality (derealisation), or fear of losing control or dying.
It’s important to differentiate between panic attacks and anxiety attacks, as the terms are frequently used interchangeably but refer to distinct experiences. Panic attacks are sudden and intense, often peaking within 10 minutes and subsiding within 20 to 30 minutes, although some symptoms can persist for longer.
Anxiety attacks, on the other hand, are typically linked to a stressor or anticipated event, building up gradually and lasting for a prolonged period. Anxiety attacks may involve excessive worry, restlessness, muscle tension, and irritability, without the abrupt and intense surge of fear seen in panic attacks.
Managing panic attacks involves a combination of immediate strategies and long-term coping mechanisms. Here are some effective ways to manage them:
Breathing Techniques: During a panic attack, breathing can become rapid and shallow. Practising deep, slow breathing can help reduce symptoms. Try the 4-7-8 technique: inhale for four seconds, hold your breath for seven seconds, and exhale slowly for eight seconds.
Grounding Exercises: These exercises help bring focus away from panic symptoms and back to the present moment. One simple technique is the 5-4-3-2-1 method: identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Relaxation Techniques: Progressive muscle relaxation, mindfulness, and meditation can help reduce overall anxiety levels, making panic attacks less frequent and severe.
Support Networks: Having a strong support network can make a significant difference. Sharing experiences with friends, family, or support groups can provide comfort and reduce feelings of isolation. Sometimes, simply talking to someone who understands can alleviate the intensity of a panic attack.
Lifestyle Changes: Regular exercise, adequate sleep, and reducing caffeine and alcohol intake can all contribute to better overall mental health and reduce the likelihood of panic attacks.
Cognitive Behavioural Therapy (CBT): CBT is a highly effective treatment for panic attacks. It involves identifying and challenging the thoughts and behaviours that contribute to panic, and gradually exposing ourselves to the feared situations in a controlled manner.
If you or someone you know is experiencing frequent panic attacks, it’s important to seek professional help. The team at Relate Malaysia can provide support, guidance, and treatment tailored to your needs. Remember, while panic attacks are frightening, they are manageable with the right strategies and support. If you need to talk to someone, we’re here for you.
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