How can I tell if I am having a panic attack?

“Panic attacks are intense body responses towards things in our environment which are triggered by feelings of fear, worry, stress or danger,” explains Stevie Goulding, senior manager of parents and carers services at YoungMinds.

Sufferers often speak out about experiencing an overwhelming sense of apprehension and anxiety but their bodies will also display a number of physical symptoms, like dizziness, racing heart, trembling, hyperventilation, nausea, tingling sensations, chest pain, choking sensation and a fear of dying or impeding doom, says Dr Henk Swanepoel, head of psychology at Cygnet Health Care.

Anxiety can also affect a person’s excretory and digestive systems which might manifest in stomach cramps, nausea, diarrhoea and loss of appetite.

What helps manage panic attacks?

Therapy is most common form of treatment for panic attacks, but mindfulness could also help.

“Cognitive Behavioural Therapy (CBT) is one type of psychotherapy that can help people with anxiety disorders,” says Swanepoel. “This approach teaches the individual alternative ways of thinking, behaving, and reacting to situations that are perceived as anxiety provoking. Another form of CBT is exposure therapy which focuses on confronting fears, it is sometimes used alongside relaxation exercises.

“Another treatment option for some anxiety disorders is Acceptance and Commitment Therapy (ACT). Different to CBT, where the focus in on negative thoughts, ACT applies strategies such as mindfulness and goal setting,” explains Swanepoel. “Stress management techniques, such as exercise, mindfulness, and meditation can also reduce anxiety symptoms.”

Slowing down and taking time to focus on your breathing might also ease some anxiety.

“The five finger breathing exercise can be really useful, and something you can do at any time and anywhere,” recommends Goulding.

“The idea is that you trace around each of your fingers – inhaling when you hand moves upwards, pausing for a few seconds, and then exhaling when your hand moves downwards.

“Grounding techniques can also be useful if we experience panic attacks to help bring us back in touch with reality and in tune with our body and senses. The five sense countdown can be a helpful technique to achieve this, and involves thinking of 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.” Swanepoel also recommends keeping a journal to help identify what events and triggers are causing the distress.