Panic attacks:
Attacks aptly describe what is happening as a panic attack strikes just like that. A sudden unexpected attack out of the blue that changes completely your whole immediate circumstances. You can go from a relaxed place to one of an impending sense of doom and/or even death within a minute. You may feel you have no control over what is happening and may not live through it. It is not unusual for many people, especially those experiencing a panic attack for the first time to rush to their nearest accident and emergency department believing that their life is in danger and that they are going to die of a heart attack. Of course, it's important to rule out any physical cause of your symptoms through your doctor and once it's confirmed you are having a panic reaction then counselling can greatly help.
Attacks aptly describe what is happening as a panic attack strikes just like that. A sudden unexpected attack out of the blue that changes completely your whole immediate circumstances. You can go from a relaxed place to one of an impending sense of doom and/or even death within a minute. You may feel you have no control over what is happening and may not live through it. It is not unusual for many people, especially those experiencing a panic attack for the first time to rush to their nearest accident and emergency department believing that their life is in danger and that they are going to die of a heart attack. Of course, it's important to rule out any physical cause of your symptoms through your doctor and once it's confirmed you are having a panic reaction then counselling can greatly help.
The signs and symptoms of the panic attack are detailed below as according to the DSM 5 manual.
You can download our 'Quick Read' below for extra information on Panic Attacks.
Some techniques you can use for yourself during a panic attack while waiting for an appointment with a counsellor.
1. Use deep breathing.
Breathe in for a count of four, hold for a second, and then breathe out for a count of four:
2. Recognize that you’re having a panic attack.
By recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK.
3. Close your eyes.
Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack.
4. Practice mindfulness.
Mindfulness can help ground you in the reality of what’s around you. Since panic attacks can cause a feeling of detachment or separation from reality, this can combat your panic attack as it’s approaching or actually happening.
5. Find a focus object.
Some people find it helpful to find a single object to focus all of their attention on during a panic attack. Pick one object in clear sight and consciously note everything about it possible.
6. Use muscle relaxation techniques.
Much like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your body’s response as much as possible.
7. Picture your peaceful place.
What’s the most relaxing place in the world that you can think of? A sunny beach with gently rolling waves? A cabin in the mountains?
8. Medication.
Your doctor may have prescribed medication to calm your attacks at the onset of the attack. If this is the case for you then follow your doctor’s advice.
1. Use deep breathing.
Breathe in for a count of four, hold for a second, and then breathe out for a count of four:
2. Recognize that you’re having a panic attack.
By recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK.
3. Close your eyes.
Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack.
4. Practice mindfulness.
Mindfulness can help ground you in the reality of what’s around you. Since panic attacks can cause a feeling of detachment or separation from reality, this can combat your panic attack as it’s approaching or actually happening.
5. Find a focus object.
Some people find it helpful to find a single object to focus all of their attention on during a panic attack. Pick one object in clear sight and consciously note everything about it possible.
6. Use muscle relaxation techniques.
Much like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your body’s response as much as possible.
7. Picture your peaceful place.
What’s the most relaxing place in the world that you can think of? A sunny beach with gently rolling waves? A cabin in the mountains?
8. Medication.
Your doctor may have prescribed medication to calm your attacks at the onset of the attack. If this is the case for you then follow your doctor’s advice.
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We offer a free 15 minute consultation to discuss your needs, evaluate what type of therapy might be the best for you specifically and arrange a therapist that fits your criteria best. You can book in for your consultation below or contact us on 021 4397552 or 089 600 9460. Please note you may leave a voice mail while therapists are in session or out of hours.
We offer a free 15 minute consultation to discuss your needs, evaluate what type of therapy might be the best for you specifically and arrange a therapist that fits your criteria best. You can book in for your consultation below or contact us on 021 4397552 or 089 600 9460. Please note you may leave a voice mail while therapists are in session or out of hours.