A panic attack can have physical symptoms, including shaking, feeling confused or disorientated, rapid heartbeats, dry mouth, sweating, dizziness and chest pain.
The symptoms of a panic attack normally peak within 10 minutes. Most episodes (attacks) will last for between five minutes and half an hour.
Phobia sufferers will try to avoid whatever is causing their fear, but in some cases, such as agoraphobia, this can seriously restrict their movements.
Professor Paul Salkovskis, a psychologist at King’s College London, says it's important not to let your fear of panic attacks control you.
“Panic attacks always pass and the symptoms are not a sign of anything harmful happening,” he says. “It’s important not to restrict your movements and daily activities.”
Confront your fear
During an attack you experience a whole range of frightening symptoms, and worrying thoughts may go through your mind.
"Many people have a sense of impending disaster, and think they're going to faint, lose control or even die," says Salkovskis.
"You need to tell yourself that this is not going to happen and the symptoms you're experiencing are caused by anxiety."
He says don't look for distractions. "Ride out the attack. Try to keep doing things. If possible, don't leave the situation until the anxiety has subsided."
"Confront your fear. If you don't run away from it you're giving yourself a chance to discover that nothing's going to happen."
As the anxiety begins to pass, start to focus on your surroundings and continue to do what you were doing before.
“If you’re having a short, sudden panic attack it can be helpful to have someone with you, reassuring you that it will pass and the symptoms are nothing to worry about,” says Salkovskis.
“Then you need to try to work out what particular stress you might be under that could make your symptoms worse.
"There's no quick fix but if your attacks are happening time after time, seek medical help."
Relaxation techniques
If you have panic disorder, you may feel constantly stressed and anxious, particularly about when your next panic attack may be.
Learning to relax, which isn't as easy as it sounds, can help to relieve some of this stress and tension, and may also help you to deal more effectively with your panic attacks when they occur.
Regular exercise, especially aerobic exercise, will help you to manage stress levels, release tension, improve your mood and boost confidence.
Phobia support groups provide useful advice about how you can effectively manage your attacks. Knowing that other people are experiencing the same feelings can be reassuring.
Antidepressants and cognitive behavioural therapy (CBT) are the two recommended treatments for panic disorder.
Cognitive behavioural therapy aims to identify and change the negative thought patterns and misinterpretations that are feeding your panic attacks.
“CBT is particularly effective. Most people will be completely free of panic disorder at the end of therapy and will remain that way,” says Salkovskis.
For more information on self-help techniques for panic attacks visit Health A-Z: panic disorder
