It’s perfectly natural to feel panicked in certain situations. Sometimes life can be a bit panicky. When you’re late to an appointment and there’s a red light; when you can’t remember where you put your mum’s favourite necklace; when you are watching literally any episode of Pretty Little Liars.
But a panic attack is something else, something next-level – a very real, physical reaction to what’s going on in your mind. Put simply, panic attacks are when that feeling of ‘Oh my god, something awful is about to happen,’ spreads throughout your body and makes it hard to continue with your day.
What do panic attacks look like?
During a panic attack, you may feel like you can’t breathe or you are going to be sick. Some people describe feeling like they’re having a heart attack, or the frantic need to escape whatever place or situation you’re in.
Physically, you might feel like your heart is beating weirdly or really fast. You may also feel hot and sweaty, or shaky and weak in your legs. Some people experience blurry vision, or a sensation that their surroundings feel strange and distant.
Panic attacks normally last between five and 20 minutes. Part of what makes panic attacks so frightening is how quickly they come on and how intense the symptoms can feel. However, it’s important to remember that panic attacks can’t cause any physical harm. We’ll say it again: they can’t cause you any physical harm. So that’s one less thing to worry about.
- Panic attacks are when that feeling of “Oh my god, something awful is about to happen,” spreads throughout your body and makes it hard to continue with your day.
- Symptoms include: feeling sick or short of breath, feeling like you're having a heart attack, feeling hot and sweaty, shaky or weak in your legs, blurry vision, feeling the need to escape, or the sensation that your surroundings feel strange.
- Panic attacks normally last between five and 20 minutes. The symptoms can feel intensely real and scary, although they can’t actually cause any physical harm.
- Breathing exercises, listening to music, exercising or keeping a diary can all help, and so can talking to your doctor.
What causes panic attacks?
The exact cause isn’t understood. Sigh.
For some people, there are places or situations that can trigger a panic attack, whereas other people will experience them at random. They go hand-in-hand with anxiety, although not everyone who has a panic attack has anxiety disorder, and vice versa. But whatever the cause, they’re common. About one in 10 people experience panic attacks, and they effect twice as many women as men (cool thnx, patriarchy).
Are they treatable?
Yes. The worst thing about panic attacks is that you can talk and think yourself into them – but that’s also kind of the best thing, because it means you can talk and think yourself out them too.
Obviously, this sort of mental gymnastics can be incredibly difficult, but it’s definitely possible. There are a lots small things you can do that can make a huge difference; talk to someone you trust, try some breathing exercises, listen to music, exercising or even keeping a diary. And beyond that, talking therapies with a mental health professional can give you coping strategies to keep panic at bay.
When should I go to the doctor?
If your panic attacks are frequent, linked to general feelings of anxiety, or just making life difficult, it’s always a good idea to have a chat to your GP about what they recommend.
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Image: Hailey Hamilton