Panic attacks can be overwhelming and frightening, often striking without warning. In the UK, mental health experts emphasize the importance of understanding panic attacks and learning effective coping mechanisms. Here’s what you need to know to manage anxiety attacks effectively.
Understanding Panic Attacks
A panic attack is a sudden surge of intense fear or discomfort, often accompanied by physical symptoms like rapid heartbeat, shortness of breath, sweating, and dizziness. They typically last between 5 to 20 minutes but can feel much longer in the moment.
Coping Strategies Recommended by UK Experts
- Practice Deep Breathing: Slow, deep breaths can help calm your nervous system. Try inhaling for 4 seconds, holding for 4, and exhaling for 4.
- Ground Yourself: Focus on physical sensations around you—feel your feet on the ground or hold onto a textured object. This helps redirect your mind away from fear.
- Challenge Negative Thoughts: Remind yourself that the feelings are temporary and not life-threatening. Replace thoughts like “I can’t handle this” with “This will pass.”
- Stay Present: Techniques like mindfulness and meditation can reduce panic frequency over time. Apps like Headspace or Calm are widely recommended.
- Avoid Avoidance: Facing situations that trigger anxiety with gradual exposure, under guidance if necessary, can reduce panic over time.
When to Seek Help
If panic attacks are frequent or interfere with your daily life, consider reaching out to a therapist. Our therapists offer online and in-person sessions, making access easier and more convenient.
Take that first step NOW, understanding and overcoming anxiety—you’re not alone in this journey.
