Panic attacks are more common than you might realise and can be very distressing regardless of it being a first attack, or one of many. They involve sudden and intense episodes of fear that can cause a variety of physical symptoms, such as a racing heart, shortness of breath, chest pain, dizziness, and sweating. They can be very frightening and can make people feel like they are going to die or lose control.
If you have had a panic attack, you may be wondering how to prevent them from happening again. There are a number of things you can do to manage panic attacks and reduce your risk of having another one.
Here are some tips:
- Learn about panic attacks. The more you know about panic attacks, the less scary they will seem. There are many resources available to help you learn about panic attacks, including books, websites, and support groups (see the list below).
- Identify your triggers. Once you know what triggers your panic attacks, you can start to avoid them or develop coping mechanisms for dealing with them. Common triggers include stress, caffeine, alcohol, and certain medications.
- Practice relaxation techniques. Although not suitable for everyone, relaxation techniques, such as deep breathing and meditation, can help to reduce anxiety and prevent panic attacks for some people. There are many different relaxation techniques available, so find one that works for you and practice it regularly.
- Get professional help. If you are struggling to manage your panic attacks on your own, it is important to seek professional help. A therapist can work with you to help you find the best and most effective coping skills for you.
Here are some UK based organisations who help with anxiety:
- Anxiety UK is a charity that provides information and support to people who suffer from anxiety. They offer a helpline, a website, and a range of other resources.
- Mind is a mental health charity that provides information and support to people with a range of mental health conditions, including anxiety. They offer a helpline, a website, and a range of other resources.
- No Panic is a charity that provides support to people with panic attacks and agoraphobia. They offer a helpline, a website, and a range of other resources.
Remember, you are not alone. Panic attacks are relatively common, and there is help available. If you are struggling, please reach out for support. You can find a suitable counsellor here via our UK Counsellors Directory.