UNDERSTANDING THE SIGNS OF A PANIC ATTACK

Last week, I thought I was going to die. I woke up at 5am and it felt like I was having a heart attack. My chest was tight, I couldn't breathe properly, my heart was racing, I had a cold sweat, I felt weak, my hands were slightly trembling, and I felt confused and overwhelmed. I have high blood pressure so it seemed logical to me I was having a heart attack. I did my best to calm myself down but I was alone and it didn't feel very easy.

To cut a very long day short, I hadn't had any kind of cardiac event. My heart is strong. I have no blocked arteries. Yay!

OK - so if it wasn't a cardiac event what the hell was it? I realised it was a panic attack. Even though I wasn't consciously stressing, there had been a lot going on for me and, subconsciously, my poor brain went into panic.

You see, in our fast-paced world, stress and anxiety are unfortunately quite common. The physical manifestation of these feelings can often take the form of a panic attack. In light of that, it is incredibly helpful to understand the signs of a panic attack to seek help or provide support to someone experiencing one.

Here are some of the common signs:

Raising Heartbeat

One of the most immediate signs of a panic attack is a rapidly increasing heartbeat. The heart may start pounding, causing discomfort and fear. The feeling is often described as if the heart is going to leap out of the chest. It's important not to panic further at this stage, but instead, try to engage in calming activities. (I know! Easier said than done, but it IS possible).

Hyperventilation

Hyperventilation is another common sign. This involves rapid, shallow breathing, often leading to a feeling of breathlessness. It can also exacerbate the feeling of fear and panic, creating a vicious cycle. Practising deep, slow breathing techniques can help in such situations.

Trembling or Shaking

Uncontrollable shaking or trembling is another sign of a panic attack. This physical reaction is a result of adrenaline being released into the bloodstream, preparing the body for a 'fight or flight' response. Recognising this as a symptom of panic, rather than a sign of something more serious, can help manage the situation.

Feeling Faint, Dizzy or Nauseated

Feeling faint or dizzy is common during a panic attack. Some people also report feeling nauseated. These symptoms occur due to the overactivity of the nervous system during an attack. Resting and staying hydrated can help manage these symptoms.

Sweating

Excessive sweating, even in a cool environment, is another common sign of a panic attack. This is the body's natural response to stress and fear. Keeping oneself cool and drinking water can help manage this symptom.

Chest Tightness and Pain

Many people experiencing a panic attack report feeling tightness or pain in the chest. Although frightening, this symptom is typically not a sign of a heart attack. However, if chest pain persists, it's important to seek medical attention.

Feeling Weak

Some people may feel weak or fatigued during or after a panic attack. This is due to the immense physical and emotional stress the body undergoes during an attack. Rest and relaxation are crucial during recovery.

Ringing Ears

Last but not least, some people may experience a ringing noise in their ears during a panic attack, also known as tinnitus. This is typically temporary and subsides once the attack is over.

Recognising and understanding these signs of a panic attack can be the first step towards getting help. If you or anyone you know experiences these symptoms, reach out to someone you trust, or a healthcare professional, to help you.

There is absolutely no shame in seeking help. For help dealing with panic attacks and anxiety, please visit my website (www.alunjones.uk) and book yourself some CBT sessions.