A panic attack is an intense episode of strong anxiety and fear that can happen with or without an obvious cause. Panic attacks occur suddenly and can be very frightening. Understand the symptoms of a panic attack and learn ways to handle future panic attacks.
A panic attack is a sudden and intense episode of overwhelming fear or anxiety. Panic attacks can be debilitating and frightening and can occur unexpectedly or in response to a trigger. Typically, they last for a few minutes to half an hour.
Panic attack symptoms can be both mental and physical, which can be very terrifying, especially if you’re not used to experiencing them.
Panic attack symptoms vary from person to person. Below are some of the more common symptoms:
The attack can last from a few minutes to half an hour, with the peak intensity usually occurring within ten minutes before subsiding. During a panic attack, people may worry they are losing control, having a heart attack, or fear they may die.
Note: If you are experiencing symptoms and aren’t sure whether it is a panic attack, you should seek help immediately – call 000 for emergencies.
Panic attacks are still being studied and are not yet fully understood, but we do know that some of the contributors include:
Panic attacks can also occur without any obvious trigger. They can happen at any time and can begin from a calm or highly anxious state.
A panic disorder is usually marked by frequent and unexpected panic attacks. People with a panic disorder may worry about having panic attacks in the future, and as a result, may start avoiding activities or certain situations to minimise or avoid the possibility of another attack.[1]
According to the Australian Psychological Society, to be diagnosed with a panic disorder, a person must have at least one unexpected panic attack followed by at least one month of ongoing concern or worry and/or changes in behaviour to prevent future attacks.
There are some things you can do to help you cope the next time you have a panic attack:
To avoid future panic attacks, you can look at what is causing you stress and find ways to manage it. Practicing breathing exercises, incorporating regular exercise, and avoiding caffeine, alcohol and smoking may also help.
You can also contact a health professional or your GP to help you develop a treatment plan.
If you experience regular panic attacks, consulting a professional can help you find ways to manage occurrences. Your GP can usually offer some advice and can also conduct a physical examination to see if the attacks result from an illness like asthma, heart problems or diabetes.
A counsellor or psychologist can also help you manage attacks using techniques like cognitive behaviour therapy. These strategies can help you identify and challenge thoughts and behaviours that can cause feelings of panic.
If you need to talk, give one of our MensLine Australia counsellors a call on 1300 78 99 78 or access online chat.
[1] American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Washington DC: Author.
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