Panic attacks: what they are and what to do

A panic attack is a sudden surge of fear with strong physical symptoms - pounding heart, breathlessness, dizziness, tingling, a feeling of losing control or that something terrible is about to happen. It peaks within minutes and passes. It is frightening but not dangerous.

Why it happens

The body's alarm fires as if there is danger, flooding you with adrenaline. The scary symptoms are that adrenaline - not a sign that something is medically wrong.

Riding it out (in the moment)

• Breathe out slowly - longer out-breaths (4 in, 6-7 out) switch off the alarm
• Ground with 5-4-3-2-1 - name 5 things you see, 4 you hear, 3 you can touch, 2 you smell, 1 you taste
• Remind yourself: "This is a panic attack. It will peak and pass. I am safe."
• Do not fight it or run - let the wave rise and fall

Afterwards

Panic feeds on the fear of panic. Learning it cannot harm you, and not avoiding places where it happened, breaks the cycle.

When to seek help

If attacks are frequent, or you start avoiding daily activities, a few sessions of CBT are very effective. A quick medical check can rule out other causes.

Getting help in South Africa

Cleared Mind counsellors, or SADAG 011 234 4837.