Panic attacks
What are panic attacks?
Panic attacks are sudden periods of intense fear or extreme anxiety. They occur when the 'fight or flight' response is triggered, although there is no sign of danger.
The fight or flight response is a survival system that your body uses - it means that when your brain thinks it is in danger, your body gets ready to fight or run away. If you are experiencing a panic attack, the body will react like you are in a dangerous situation even though you are not.
Panic attacks can happen without any warning. The attack could last for a few minutes or up to half an hour. After the attack, it might take some time to start to feel ok again.
It is not unusual for someone to experience a panic attack - one in five people will have at least one in their lifetime.
After experiencing one panic attack, it is not uncommon to worry about having another. You might even start avoiding situations or activities that you think might trigger an attack, like shopping centres, public transport, aeroplanes, lifts or being alone.
What are the effects of a panic attack?
The effects of a panic attack vary from person to person. Some effects may include:
- sweating
- feeling short of breath, like you can't get enough air
- pounding heart
- chest pains
- feeling unsteady
- feeling like you're choking
- dry mouth
- hot or cold flushes
- tingling
- feeling faint
- trembling
- nausea or diarrhea
- feeling like you're losing control or you can't escape.
If you are experiencing any of these effects it is important to look after yourself. See the section on how to manage panic attacks for more info.
What causes panic attacks?
The causes of panic attacks are still being researched. However, there is evidence that different types of stress such as ongoing stress or a one off stressful event is associated with panic attacks. The stress alters the chemicals in your body that influence the fight or flight response.
There are some illnesses such as diabetes, asthma, or inner ear complaints that have similar symptoms to panic attacks so it is a good idea to check with your doctor to see if the symptoms are due to the illness.
Depression, anxiety, and obsessive compulsive disorder have also been associated with panic attacks. For more information about depression, anxiety or obsessive compulsive disorder check out the fact sheets listed on the left hand side of the page.
How can I manage panic attacks?
Self-talk
Remind yourself that this is only an uncomfortable feeling and it will pass. To help it do so try and distract yourself by thinking about something different, like counting backwards in 3s from 100 or sing the lines of your favourite song, or see if you can concentrate on your breathing, so you have to focus your attention on something else.
Diet
Be aware that stimulants, like coffee, coke, anything else with caffeine in it (for example, energy drinks), drugs, alcohol, and smoking can all act as triggers for a panic attack.
Exercise
When you start panicking, a lot of hormones start pumping like adrenaline. They keep you feeling panicky. A way to help get rid of those hormones is to exercise, especially doing something that raises your heart rate. Regular exercise can help lessen panic attacks.
Relaxation
Relaxation techniques are a really good idea. If you are having a lot of panic attacks, it can help to get a relaxation CD, and listen to it for half an hour (or however long you like) every day. This can help to reduce your overall stress. Check out the Relaxation fact sheet.
Other forms of relaxation are also useful, such as yoga, Tai Chi, meditation, swimming, and going for a walk.
Slow breathing
This is something you can practise while you're not having an attack, and when you get good at it, try to use it while panicking to slow your breathing down:
- Hold your breath and count to 10, then breathe out.
- Breathe in through your nose for the count of 3, then out through your mouth for the count of 3. Continue this for one minute.
- Hold your breath again for the count of 10.
- Do this for about 20 minutes a day (and you could break it up, like doing 4 5-minute sessions), and any time you're feeling panicky.
Seek help
Lifeline is now online. If you are experiencing a personal crisis, Lifeline can help.
Click here to access crisis support chat now
If you are having a lot of attacks, or if they are getting in the way of your lifestyle, it is possible that you are suffering from a panic disorder. It can help to see a psychologist, especially one that specialises in anxiety disorders.
Cognitive behavioural therapy, and in some cases medication, can both help ease panic attacks. Check out the Cognitive behavioural therapy fact sheet for more info about this form of treatment.
Panic attacks can be frightening experiences, but if dealt with properly, can be overcome. The important thing is that you look after yourself and seek help to avoid future panic attacks.
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18 Comments
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Tiree
2 months ago
Reply ReportHi Foxrider,
Ive only just found this website but read your post. I read an article about this once, my brother had the same thing years ago and then I have had it once too, it's called Sleep Paralysis..it kinda does make you feel very panicky though..google it, there is heaps of info.
Roisin - RO Crew
10 months ago
Reply ReportHi Foxrider,
I am sorry to hear that you are having these instances, it sounds very frightening.
I strongly suggest that your speak to your GP about what is happening to you. Your GP will be able to give you information on why this is happening to you and will be able to give you appropriate help and advise and refer you to services in your local area that will be able to help you. Here is some more info on seeing your GP: http://au.reachout.com/find/articles/local-doctor-or-general-practitioner-gp
Remember if you would like to speak to someone about anything you are going through you can call Kids help line on 1800 55 1800. They are super freindly and available 24/7 free from a landline or payphone.
If these instances are making you feel anxious you may want to check out this fact sheet on anxiety: http://au.reachout.com/find/articles/anxiety
All the best
Roisin - RO Crew
Foxrider
10 months ago
Reply ReportHi there, I have experienced something i believe to be along the lines of a panic attack althoug i am not 100% sure so i thought i would ask.
There have been 4 instances that i can recall when im on the verge of falling asleep, im laying there when all of a sudden my heart rate begins to increase rapidly, i then feel as though my body is numb, i am unable to move, my eyes also begin to tremble, i attempt to open them although they just want to close on me so its almost like a battle, i also have this uncomfortable feeling as though someone will come into my room and harm me in some way, and theres nothing i can do but lay there in helplessness. The fear is very strong. This might sound weird and be something completely different so if anyone could reassure me on what is going on when this unexpected feeling occurs that would be very helpful and i would greatly appreciate it =//
The Little Prince
about 1 year ago
Reply ReportI also suffer from panic attacks. They have been interrupting a lot of classes, particularly biology. (but then again my science teacher would scare anyone haha *jokes*) Sometimes it gets so bad that I can't go to class. I can get through it pretty good but it still leaves me with a fear it will happen again.
Rose Sullivan
over 1 year ago
Reply ReportI love william bell
Clairenee
over 1 year ago
Reply ReportI just MUST leave a comment here, because I am identical. And I had a similar experience. I think it just increased my fear all the more. be strong.
Roisin - RO Crew
over 1 year ago
Reply ReportHey Kelvin,
Welcome to Reach Out :)
Heres a link to that comment you made on our psychiatric hospitals fact sheet: http://au.reachout.com/find/articles/psychiatric-hospitals-or-wards#comment_78071
All the best
Roisin - RO Crew
kelvin
over 1 year ago
Reply Reporthi all , i just put a comment in somewhere about mental hospitals and now cant find where it is , can someone help please .. kel
Roisin - RO Crew
over 1 year ago
Reply ReportHey SarahJean,
Thanks so much for sharing you story with us :)
Does anyone have anymore tips for how they deal with panic attacks?
Sairs ;)
over 1 year ago
Reply ReportHeyy all.
I have spontaneous panic attacks quite regularly, and I've found that running tap water onto my wrists helps... I know it sounds weird, but it works for me. Also, the smell of tea helps a lot, like the smell of a teabag. It sort of relaxes and at the same time gives you a bit of energy. I know that I feel really weak and shaky during and after a panic attack and the tea helps give me a little boost of strength...
Also, teachers are really great if they know that you suffer panic attacks. It's important for them to know that it is not asthma, because I know that, when i had my first panic attack, they thought it was asthma and i was hospitalised and put on oxygen for a few hours- which did not help at all because i was just panicking.
Bella.
over 1 year ago
Reply ReportGREAT suggestions Kay!
Kay?
over 1 year ago
Reply ReportHey everyone. I suffer panic attacks. It's weird though, because it's only in my drama class- which is my favorite lesson =( I talked to my teacher and now I just leave the room when I need to and she's cool with that, she's so great. I get a racing heart- and I found it really useful to sit down and breath to the rate of your heart, then gradually, slow it right down and you'll find that your heartbeat does the same. Also, drink lots of water... It helps, especially if you get a dry mouth. Meditation is good, but it's extremely difficult to meditate when trying to beat an anxiety attack- it's more for prevention i think. Goodluck =D
Wizdome
almost 2 years ago
Reply ReportVery helpful factsheet.... thanks :)
Dapni
4 months ago
Reply ReportHello Everybody!
I thought all along that my illness - panic attacks - is rare and I am alone in this kind of dilemma. Good thing I searched the net about Panic Attacks and luckily found this forum, just speaking the same language and know where all are coming from is a big relief for me.
I learn to cope with Panic Attacks when I get information. I effectively helped me to cope and properly handle the illness.
EDITED BY MODERATOR: link to commercial website
Ophelia.L
over 2 years ago
Reply ReportI hate getting panic attacks, but what's helped me most is just stopping and sitting wherever I am and working on my breathing, by closing my eyes and imagining 'my safe place' and it helps me! I get panic attacks, if something scares me or Im worried about something!
Bella.
over 2 years ago
Reply ReportI found this really helpful too.
ehon
over 2 years ago
Reply ReportBeforetheworst, that's awesome! That you were able to find the info helpful!! :) I hope things go well!
beforetheworst
over 2 years ago
Reply ReportThis really helped me tonight. I was having a lot of trouble breathing and started getting shakey and crying. I wasn't sure if I was having a "panic attack" so I looked it up on here. It helped reading the effects of panic attacks.