Readers Digest
Magazine subscription Podcast
HomeHealthWellbeing

How to tell whether you've had a panic attack

How to tell whether you've had a panic attack

Have you ever had that sudden rush of anxiety, along with a racing heart, shortness of breath and maybe other symptoms such as dizziness or ringing in your ears?

…if so, it’s likely you’ve had a panic attack. Panic attacks can be terrifying, with sufferers often believing they’re having a heart attack. But be reassured that they’re usually over within 15 minutes and don’t do you any physical harm. They happen when your body goes into “fight or flight” mode, with your body trying to take in more oxygen, breathing more quickly and releasing hormones, such as adrenaline, which make your heart beat faster and your muscles tense.

Of course, it’s always worth checking there’s no physical cause, especially if your attack doesn’t subside, you feel ill afterwards or have chest pains. If everything seems normal, then your attacks could be triggered by PTSD (post-traumatic stress disorder) or an anxiety disorder. Or it also may be that other people in your family have them.

The good news is, there are things you can do to prevent your panic attacks or make them less scary. First of all, try to understand that they’re harmless and will go away. This is easier if you’ve had one before. Then, at the first sign of a panic surge, you could try breathing exercises, counting objects around you or imagining yourself in a place where you feel calm and happy.

Or give this easy three-minute meditation exercise a go. First, check on how you’re feeling right now. Then, focus on your breathing. Finally, start to think about your environment. This should distract you and calm you down.

Making a few changes could help too. Think about limiting alcohol, because it’s not unheard of to have a panic attack the day after a “session”. And don’t overdo the caffeine.

It’s also important to get plenty of sleep and exercise. If you still need help, psychological therapies such as cognitive behavioural therapy may be worthwhile. You can refer yourself without going to your GP.

 

This post contains affiliate links, so we may earn a small commission when you make a purchase through links on our site at no additional cost to you. Read our disclaimer

Loading up next...
Stories by email|Subscription
Readers Digest

Launched in 1922, Reader's Digest has built 100 years of trust with a loyal audience and has become the largest circulating magazine in the world

Readers Digest
Reader’s Digest is a member of the Independent Press Standards Organisation (which regulates the UK’s magazine and newspaper industry). We abide by the Editors’ Code of Practice and are committed to upholding the highest standards of journalism. If you think that we have not met those standards, please contact 0203 289 0940. If we are unable to resolve your complaint, or if you would like more information about IPSO or the Editors’ Code, contact IPSO on 0300 123 2220 or visit ipso.co.uk