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Panic Attack

Panic attacks are a type of fear response. They're an exaggeration of your body's normal response to danger, stress or excitement. A panic attack usually lasts 5 to 30 mins. They can be frightening, but they're not dangerous and should not harm you.

Symptoms of a panic attack

1/ sudden, intense anxiety and fear

2/ racing heartbeat

3/ feeling faint, dizzy or lightheaded

4/ feeling that you're losing control

5/ sweating, trembling or shaking

6/ shortness of breath or breathing very quickly

7/ tingling in your fingers or lips

8/ feeling sick (nausea)

Be aware that most of these symptoms can also be symptoms of other conditions or problems, so you may not always be experiencing a panic attack.

Many people have just one or two panic attacks in their lifetimes, and the problem goes away, perhaps when a stressful situation ends. But if you've had recurrent, unexpected panic attacks and spent long periods in constant fear of another attack, you may have a condition called panic disorder.

Causes

The exact cause of panic disorder is not fully understood, but it's thought to be linked to a combination of things, including:

  • a traumatic or very stressful experience, such as bereavement

  • having a close family member with panic disorder (changes in COMT gene)

  • an imbalance of chemical messengers in the brain

When to get help

See a GP if you've been experiencing symptoms of panic disorder.

You may be diagnosed with panic disorder if you have regular and unexpected panic attacks followed by at least a month of continuous worry or concern about having further attacks.

Treatments

> cognitive behavioural therapy (CBT)

​> medicines (such as SSRIs)

​> naturopathic nutrition uses food, nutrients and herbs to support the nervous, endocrine and digestive systems.

333 RULE

The 333 rule is a technique for coping with anxiety. Its purpose is to help you ground yourself and calm down in a moment where you are feeling particularly anxious or overwhelmed.

It involves looking around your current environment and:

  • naming 3 things you see

  • identifying 3 sounds you hear

  • moving or touching 3 things, such as your limbs or external objects

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