Panic attacks: when your body goes into alarm mode

What a panic attack is

Has it ever happened that, suddenly, your heart races, you cannot catch your breath, you feel dizzy or think you are going to faint, lose your mind or even die? And all without anything serious apparently happening? If so, you may have had a panic attack, an intense, bewildering and terrifying experience.

It feels dangerous, but a panic attack on its own is not dangerous (NHS). Your body switches on as if it were facing a real threat, even though there is none. It is a false alarm from the nervous system: like a fire drill going off with no fire. The problem is that once you have had one, your brain starts to fear going through it again. And that creates a new cycle: the fear of fear.

Panic often shows up during periods of built-up anxiety or stress, or of emotions that have not been expressed. We are not always aware of what is affecting us, but the body expresses it for us. Knowing that the sensation passes, however intense it is, is the first step towards taking back control.

How to recognise it

• Suddenly your heart races and you cannot catch your breath, with nothing serious happening.
• You feel dizzy, shaky or sweaty, or feel you are going to faint.
• While it lasts, you are afraid of losing your mind, losing control or dying.
• Since the first one, you live on alert for it happening again.
• You avoid the places where it happened, or places that would be hard to get out of.
• You have been to the doctor or A&E convinced it was something physical, and been told everything was fine.

What can help

Slow breathing. When you notice the first symptoms, breathe slowly and deeply, making the out-breath longer than the in-breath. It helps bring your body's activation down.

Phrases that remind you what is happening. Repeat things like "this will pass", "it's only anxiety", "I'm safe". They give your mind something to hold on to while your body settles.

Keeping a record of the episodes. Writing down when and how each attack appears can help you understand what is setting it off.

You are not "going mad" and you are not weak. Your body is trying to protect you from something you may not even know is troubling you. Panic does not define who you are: it only signals that something inside you needs attention.

What therapy does. At We Are Psycho we help you identify what is setting off your nervous system and how you can regulate it with specific psychological therapy techniques. Cognitive behavioural therapy is one of the recommended treatments for panic disorder (NICE CG113).

What it does not do. It does not promise you will never feel anxious again. It works so that, if anxiety shows up, it stops deciding where you go and what you do.

When to ask for help

If it is the first time it has happened, or if the symptoms are different from other times, see a doctor to rule out other causes: some panic symptoms resemble those of physical problems. If you have chest pain or think you may be in danger, call 911.

It is time to talk to a psychologist if the attacks keep coming back, if you live in fear of them returning or if you have started avoiding places or situations just in case.

If thoughts of hurting yourself or of not wanting to go on appear, do not wait: call 800 911 2000 (Línea de la Vida). We Are Psycho does not provide emergency care.

• 

  Ainhoa Corbera

  Licensed psychologist · Clinical director

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• 

  Jack Díaz Ponce

  Integrative Wellness Psychologist

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• 

  Melanie Olvera Ventura

  Child and adolescent clinical psychologist

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Frequently asked questions

Can a panic attack be dangerous?

A panic attack on its own is not dangerous, even though it feels as if it is (NHS). Even so, the first time, or if the symptoms change, it is worth having a doctor check it, because some symptoms resemble those of physical problems. If you have chest pain or think you are in danger, call emergency services.

How long does a panic attack last?

It usually peaks within a few minutes and then eases off, although while you are going through one it can feel much longer. Knowing it has an end, and that your body calms down again by itself, is one of the things that helps most in living through it with less fear.

How does therapy work at We Are Psycho?

It is online therapy, flexible and confidential. You tell us what is going on, we suggest the psychologist who fits you best and you choose. If you have questions about how it works first, we explain it in a free 20-minute call, with no commitment.

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