I have suffered from panic attacks since 2018. Sometimes I have them twice a week. I have no warning at all, they just come on. Sometimes they have occurred in public which is really scary. I have an awful sense that something terrible is about to happen. I hyperventilate. Sometimes I want to cry but I can’t. They can last for three hours.
Here is a list of symptoms from the NHS website:
a racing heartbeat
feeling faint
sweating
nausea
chest pain
shortness of breath
trembling
hot flushes
chills
shaky limbs
a choking sensation
dizziness
numbness or pins and needles
dry mouth
a feeling of dread or a fear of dying
a churning stomach
a tingling in your fingers
feeling like you're not connected to your body
What can help?
Generally it’s useful to take part in something which occupies your mind.
Talking to a friend or acquaintance all the time can really help. They can reassure you that everything will be ok.
Playing a game on your phone can help. I recommend playing a multiple choice quiz game. It keeps you focusing on the here and now. Here is a good one on the Apple Appstore:
If you have a games console such as an Xbox or PlayStation, try and play an easy game such as a driving game to distract. Don't play something too confusing. Do this if you happen to be inside.
These techniques below may work for some people but not others:
Leaves on a stream - Imagine a leaf flowing down a river. Place a thought on one of the leaves and watch it disappear as it leaves your mind’s eye. It could also be clouds in the sky. The idea is to free your mind of unwelcome thoughts so that they float away and no longer bother you.
Imagine a safe place and imagine nice things going on there. I pictured a Caribbean beach with a beach bar and beautiful pristine sea. My cbt therapist recorded my safe place with her voice onto my phone so I could listen to it whenever I had an episode.
Progressive muscle relaxation - this involves feeling the awareness of many different muscles in your body. Picture the different body muscles. Focus on one muscle group at a time until you have travelled over your body and until the whole body is in a state of relaxation. Breathe in and out deeply during this technique focusing all the time on the breath.
Do A-Z with a family member or friend etc. So, for example, A= Argentina B=Belgium C=Canada. You can do this with other categories such as animals, food, cities and names etc.
I still think playing a game on your phone is the best solution.
Asking for help is not a sign of weakness during a panic attack, for example you may have an attack in a shop and you might need to ask for a seat to sit down on.
Panic disorder can be debilitating because you can start to become afraid of going
out and agoraphobia might develop.
Panic attacks can be beaten..