When the world closes in: Understanding panic attacks with compassion.

By Emma Dowrick MBACP, Therapeutic Counsellor- Trauma informed.

Panic attacks:

Panic attacks don’t ask for permission. They arrive unannounced—tightening the chest, stealing the breath, and convincing the mind that something terrible is about to happen. For many of the people I work with (and myself included), panic attacks can feel like an uninvited guest that shows up, takes over your body not knowing how long it will stay there.

But the truth is : panic is not weakness, it will and does move out. It’s the nervous system crying out for safety.

There are a variety of symptoms such as:

• Increased heart rate,

• fast breathing

• sweating

• racing thoughts

• shaking

• feeling lightheaded or dizzy

• feeling hot or cold

• stomach pain

• tingling sensations

What is a panic attack?

A panic attack is a sudden episode of intense fear or anxiety that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be very frightening, and people experiencing them might feel like they are losing control, having a heart attack, or even dying.  On top of this it can feel really lonely going through it.  They can last up to 30 minutes, in some circumstances even longer.

What can you do about it?

Although challenging, panic attack symptoms can be reduced. Here are a few techniques you could try:

Straw breathing: Take a slow breath through your nose and then purse your lips like you’re drinking through a straw and exhale through your mouth slowly.  Do this several times to calm your nervous system.

Grounding Techniques: Engage your senses to bring your focus back to the present moment. For example, you can try the 5-4-3-2-1 technique: identify 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.

Distraction: Engage in an activity that can take your mind off the panic attack. This could be anything from listening to music, reading a book, smelling a favourite perfume, doing a puzzle or eating a mint or sherbet lemon.

Talking to someone: finding a safe and trusted person to talk to.

If you find that panic attacks are frequent or severely impacting your life, it is important to seek professional help, go and visit your GP. 

Whether through trauma-informed counselling, or simply being witnessed in your experience, there is a path forward. You're not alone.

If this resonated with you, I invite you to contact me, I'm here to support you in your journey into self compassion and healing.