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We all have anxiety from time to time. But when we experience sudden and intense anxiety, we might not know what to do. Help is available.

What is a panic attack?

Panic attacks are sudden episodes of intense fear or discomfort. These attacks, also known as anxiety attacks, can occur unexpectedly and for no apparent reason. Panic disorder is a condition characterized by repeated panic attacks. Having a panic attack does not necessarily mean that you have panic disorder.

Symptoms of panic attacks

The symptoms of panic attacks can vary, but often include:

  • Heart palpitations or rapid heartbeat
  • Sweating
  • Trembling or shaking
  • Feeling like you can’t breathe
  • Chest pain or discomfort
  • Nausea or upset stomach
  • Dizziness
  • Hot or cold flashes
  • Numbness or tingling
  • Fear of losing control

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Causes of panic attacks

Panic attacks can be caused by a combination of genetic, biological, environmental and psychological factors. Stress, especially prolonged stress, is often a significant trigger. Other risk factors may include:

  • Family history of panic disorder or other anxiety disorders
  • Significant life changes or stressful events
  • A history of trauma or PTSD
  • Tendency to be more sensitive to stress or negative emotions
  • Certain medical conditions or medications

Treatment of panic attacks and panic disorder

Treatment for panic attacks and panic disorder can involve a combination of therapy, medication and self-help strategies. The most effective forms of treatment are:

  • Cognitive behavioural therapy (CBT): CBT is one of the most effective therapies for panic disorder. It focuses on identifying and changing negative thought patterns and behaviours that contribute to panic disorder.
  • Medication: Medications such as antidepressants and anxiolytics can be helpful in controlling the symptoms of panic disorder.
  • Lifestyle changes: Regular exercise, a healthy diet, adequate sleep, and avoidance of alcohol and caffeine can help reduce the frequency and intensity of panic attacks.
  • Breathing techniques and relaxation exercises: These techniques can help manage the physical symptoms of panic attacks.


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Living with panic attacks

Living with panic attacks can be challenging, but with the right tools and support it is possible to manage your symptoms and improve your quality of life. Here are some tips:

  • Learn what works for you: Some people find that taking deep breaths or engaging in progressive muscle relaxation helps them during a panic attack, while others might call a friend or crisis line.
  • Seek professional help: Contact a psychologist or other mental health specialist who can help.
  • Create a support network: Talk to family and friends about your experience and ask for their understanding and support.
  • Practice self-care: Prioritize your physical and emotional health by making time for relaxation and activities you enjoy.

Help is available. Many people have successfully learned to manage and overcome their symptoms. Remember that you are not alone. Our therapists are available to support you on your path to recovery.


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16 common questions and answers about panic attacks

What are the symptoms of panic attacks?

Panic attacks are characterized by sudden and intense feelings of fear or anxiety. Common symptoms include heart palpitations, sweating, trembling, difficulty breathing, chest pain, nausea and a feeling of losing control or fear of dying. The symptoms can come unexpectedly and often for no apparent reason.

How long does a panic attack usually last?

A panic attack usually lasts between 5 and 20 minutes, but symptoms can feel intense and overwhelming during this time. Some people may experience prolonged or consecutive attacks, which can make it feel like the attack is lasting longer.

What is the difference between panic disorder and anxiety?

Anxiety is a broader term that describes a feeling of worry, fear or nervousness, and can be a normal reaction to stress. Panic disorder, on the other hand, refers to specific episodes of intense fear or panic. Treatment therefore differs between the two conditions.

What is the difference between a panic attack and panic disorder?

A panic attack is an intense wave of fear or anxiety that culminates within minutes and includes various symptoms such as heart palpitations and difficulty breathing. Panic disorder refers to recurrent and unexpected panic attacks, often accompanied by a constant worry about future attacks and changes in behaviour to avoid situations that might trigger them. Having a panic attack does not mean you have panic disorder.

How can I help someone experiencing a panic attack?

If someone is experiencing a panic attack, be calm and supportive. Encourage the person to breathe slowly and deeply, which can help reduce symptoms. Listen without judgment and offer a calm and safe space. Avoid downplaying their feelings and encourage them to seek professional help.

Do diet and nutrition affect panic attacks?

Although diet and nutrition do not directly cure panic disorder, a balanced diet can help to better manage the symptoms. Eating regularly to keep blood sugar levels stable and avoiding large amounts of caffeine and sugar can help prevent panic attacks.

What role do relaxation techniques play in the management of panic attacks?

Relaxation techniques such as deep breathing, progressive muscle relaxation and mindfulness can be very effective in managing panic attacks and panic disorder. These practices help to calm the mind and body, which can reduce the frequency and intensity of panic attacks.

Can lifestyle changes replace the need for therapy or medication?

While lifestyle changes such as regular exercise, healthy eating and stress management can help reduce symptoms of panic disorder, they should not be seen as a substitute for professional therapy or medication. These are complementary strategies that can improve the overall effectiveness of treatment.

Are there natural remedies or supplements that can help with panic attacks?

Some natural remedies and supplements, such as chamomile, omega-3 fatty acids, and magnesium, can have calming effects and potentially help manage mild anxiety. However, it is important to consult a doctor before starting any supplements, especially if you are already taking other medications.

Does sleep quality affect the risk of panic attacks?

Yes, sleep quality can have a major impact on the risk of panic attacks. Insufficient or disrupted sleep can increase sensitivity to stress and anxiety, which can lead to or worsen panic attacks. Maintaining good sleep habits is therefore an important part of panic disorder management.

How can I distinguish between a panic attack and a heart problem?

The symptoms of a panic attack and some heart problems can be similar. However, a panic attack is often characterized by a sudden onset of intense fear or anxiety with symptoms such as palpitations, sweating and trembling, while heart problems may have more constant physical symptoms such as chest pain and shortness of breath. It is important to seek medical assessment for proper diagnosis. If you are unsure if you or someone you know is experiencing a heart problem or a panic attack, call 911 or go to your nearest emergency room.

Does alcohol affect panic attacks?

Alcohol can temporarily reduce anxiety, but regular or heavy drinking can increase the risk of panic attacks and worsen panic disorder over time. Alcohol affects the central nervous system and can lead to increased anxiety levels as the effect wears off.

Can regular meditation help with panic attacks?

Yes, regular meditation can be an effective method of reducing the symptoms of panic attacks. Meditation helps to promote relaxation and stress management, which can reduce the frequency and intensity of panic attacks.

How can deep breathing exercises help during a panic attack?

Deep breathing exercises can be very effective during a panic attack. They help control hyperventilation and promote a sense of calm. By focusing on slow, deep breaths in and out, you can reduce the intensity of symptoms such as heart palpitations and tremors.

Can panic attacks lead to phobias?

Yes, in some cases panic attacks can lead to the development of specific phobias, particularly agoraphobia. This occurs when a person starts to avoid places or situations where they previously had panic attacks, for fear of it happening again.

Are there specific triggers for panic attacks?

Triggers for panic attacks can vary widely from person to person. Some common triggers include stress, fatigue, caffeine or certain medications. It is important for each individual to identify their own triggers in order to manage and prevent future attacks.

Steps towards managing panic attacks

Depending on the frequency and severity, panic attacks may be treated with therapy and sometimes medication. The aim is to reduce the frequency and intensity of panic attacks and to increase your understanding and management of them.

Step 1: An initial assessment session

The first meeting with your psychologist or therapist is an assessment to review your mental and physical health. You may be asked questions about your life situation, feelings, thoughts and behaviours. You may also be asked to complete assessment forms.

Step 2: Therapeutic treatments

Depending on the severity of your panic attacks, your healthcare provider may recommend different treatment methods:

Cognitive behavioural therapy (CBT): Helps identify and change negative thought patterns that contribute to panic attacks.

Exposure therapy: Exposure to the situations that trigger your anxiety in a controlled environment.

Relaxation techniques: Breathing exercises, meditation, and yoga can be effective in reducing symptoms.

Step 3: Medical treatment

In some cases, medication may be necessary to manage the symptoms of panic disorder. This may include antidepressants or anti-anxiety medication.

Step 4: Self-help

Keep a diary to document your thoughts and feelings. This can provide insights into patterns and thus help you to work through your feelings. Use positive self-talk and affirmations to combat negative thoughts and increase self-confidence.

Step 5: Lifestyle changes

Healthy habits such as regular exercise, a balanced diet, and good sleep hygiene can help reduce the frequency and intensity of panic attacks.

A first step in seeking help

The first step is often the hardest, but with the right support and treatment, there is a way forward to a calmer and more controlled life. Contact a Lavendla psychologist or therapist today to start managing your panic attacks today. We make the difficult easier.


Written by Sophia Coulter

Sophia is a registered nurse with experience in inpatient, emergency and community mental health care. She has a passion for providing emergency support for those experiencing mental health crises.