What Are Panic Attacks and How Can You Identify Them?

Panic attacks are sudden, intense episodes of overwhelming fear and anxiety that can leave you feeling paralysed and helpless. Understanding panic attacks and recognising their symptoms is crucial for both those experiencing them and their loved ones. 

Gaining insight into panic attacks can empower individuals to manage these episodes more effectively and find the necessary support to navigate these challenging moments. 

Defining Panic Attacks 

A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes and involves a variety of physical and emotional symptoms. Unlike general anxiety, panic attacks can occur unexpectedly, even during calm or relaxed moments. 

Recognising what panic attacks are and understanding their defining characteristics can help in distinguishing them from other anxiety disorders and seeking appropriate support. By identifying the nature of panic attacks, individuals can take steps towards managing and alleviating their distress. 

Common Symptoms of Panic Attacks 

Panic attacks can manifest through a variety of physical and psychological symptoms, which often appear suddenly and intensely. Recognising these common symptoms is crucial for identifying and managing panic attacks effectively. 

Physical Symptoms: 

• Sweating excessively 

• Trembling or shaking 

• Shortness of breath or feeling smothered 

• Chest pain or discomfort 

• Nausea or abdominal distress 

• Dizziness or lightheadedness 

• Chills or hot flushes 

• Numbness or tingling sensations 

Psychological Symptoms: 

• Fear of losing control or "going crazy" 

• Sense of impending doom or danger 

• Intense fear or anxiety 

• Feeling detached from reality or oneself (derealisation or depersonalisation) 

These symptoms can help individuals identify panic attacks and seek appropriate support. 

Causes and Triggers of Panic Attacks 

Panic attacks can be triggered by a variety of factors, and understanding these causes can aid in managing and preventing future episodes. While the exact cause of panic attacks is not always clear, several common triggers and contributing factors have been identified. 

Common Causes and Triggers: 

• Genetics: A family history of panic attacks or anxiety disorders. 

• Stress: Significant life changes, high-stress levels, or traumatic events. 

• Health Conditions: Medical issues such as heart problems, thyroid disorders, or respiratory conditions. 

• Substance Use: Excessive caffeine, alcohol, or drug use. 

• Cognitive Factors: Negative thought patterns, excessive worry, or catastrophic thinking. 

Identifying these causes and triggers can help individuals develop strategies to manage and reduce the occurrence of panic attacks. 

How to Identify a Panic Attack 

A panic attack can be recognised by its sudden onset and a mix of intense physical and psychological symptoms. These episodes often start abruptly and may be mistaken for serious conditions like heart attacks. 

Common signs include a rapid heartbeat, sweating, trembling, shortness of breath, and a sense of impending doom. Psychological symptoms often involve an overwhelming fear of losing control or feeling detached from reality. 

Knowing these indicators is essential for distinguishing panic attacks from other conditions, allowing for appropriate management and support. 

Immediate Steps to Take During a Panic Attack 

When experiencing a panic attack, it's important to stay as calm as possible. Start by focusing on your breathing—take slow, deep breaths to help reduce the intensity of the symptoms. Grounding techniques, such as naming the objects in the room and their colour or repeating a soothing phrase, can also be helpful. 

Remind yourself that the attack is temporary and will pass. If possible, move to a quiet, comfortable place to help alleviate the symptoms. Seeking immediate support from a trusted friend or family member can provide reassurance and comfort during this challenging time. 

Overcoming Panic Attacks with Expert Guidance 

If panic attacks are affecting your daily life, seeking professional help can be transformative. Our highly skilled psychologists provide compassionate, evidence-based care. With a range of therapeutic approaches, we create personalised treatment plans to meet your unique needs. 

Recognising symptoms, understanding causes, and knowing how to respond are crucial steps in gaining control. Engage with our services to regain control and enhance your wellbeing.

Book a free 15-minute phone consultation with our Clinical Director to start your journey towards better mental health today.