24 | July• 2019H E ALTH
HAVE YOU EVER HADthat sudden
rush of anxiety, along with a racing
heart, shortness of breath and maybe
other symptoms such as dizziness or
ringing in your ears?
If so, it’s likely you’ve had a panic
attack. Panic attacks can be terrifying,
with sufferers often believing
they’re having a heart attack. But be
reassured that they’re usually over
within 15 minutes and don’t do you
any physical harm. They happen
when your body goes into ‘fight or
flight’ mode, with your body trying to
take in more oxygen, breathing more
quickly and releasing hormones, such
as adrenaline, which make your heart
beat faster and your muscles tense.
Of course, it’s always worth
checking there’s no physical cause,
especially if your attack doesn’t
subside, you feel ill afterwards orhave chest pains. If everything seems
normal, then your attacks could be
triggered by an anxiety disorder or
PTSD (post-traumatic stress disorder).
There are things you can do to
prevent your panic attacks or make
them less scary. First of all, try to
understand that they’re harmless and
will go away. This is easier if you’ve
had one before. Then, at the first
sign of a panic surge, you could try
breathing exercises, counting objects
around you or imagining yourself in a
place where you feel calm and happy.
Or give this easy three-minute
meditation exercise a go. First,
check on how you’re feeling right
now. Then, focus on your breathing.
Finally, start to think about your
environment. This should distract
you and calm you down.
Making a few changes could help
too. Think about limiting alcohol,
don’t overdo the caffeine, and get
plenty of sleep and exercise. If you
still need help, see your GP.Wa s Th at
a Panic
Attack?
BY SUSANNAH HICKLINGThese brief episodes are
an acute form of anxietyILLUSTRATION: GETTY IMAGES