Panic and Anxiety Attacks: Why They Happen and What You Can Do

Why are so many of us experiencing Panic and Anxiety Attacks in the UK?

Panic attacks can feel frightening, particularly when they seem to come out of nowhere. Your heart may race, your breathing can change and you may feel dizzy, shaky or suddenly overwhelmed by a powerful sense that something is wrong. Even when you know you are experiencing anxiety, the physical sensations can feel very real.

If this happens to you, understanding why panic attacks occur and what is happening in your body can make them feel less frightening. In this guide, we'll look at common triggers, why panic attacks sometimes happen for no obvious reason, what you can do when one strikes, and ways to reduce the fear of another attack.

If panic or anxiety attacks have become a regular part of your life, my Anxiety & Panic Attack Relief Self-Hypnosis MP3 has been created to help you relax, reduce anxious thinking and develop a calmer response when anxiety begins to build.

About the author: Sharon Shinwell is a UK Clinical Hypnotherapist with over 25 years' experience helping people with anxiety, stress and confidence issues. She created Self Hypnosis UK to make professionally produced self-hypnosis recordings available for people to use in the comfort of their own homes.

Why Do Panic Attacks Happen?

Panic attacks happen when the body's natural alarm system is triggered, sometimes even when there is no obvious danger. Your brain senses a threat and your body responds automatically, releasing stress hormones and preparing you to react.

This can cause your heart to beat faster, your breathing to change, your muscles to tense and sensations such as dizziness, shaking, sweating or nausea to appear. Because these physical changes can happen very quickly, they can themselves become frightening.

Sometimes there is an identifiable trigger, such as a stressful situation, a period of prolonged anxiety or a frightening experience. At other times, a panic attack can seem to come completely out of the blue.

When there is no obvious explanation, it's natural to wonder, Why am I panicking when nothing is wrong? But the absence of an obvious danger doesn't mean the physical sensations aren't real. Your body's alarm response has simply been activated when it isn't needed.

One of the difficulties with repeated panic attacks is that you can begin worrying about having another one. You may become increasingly alert to changes in your breathing, heartbeat or other physical sensations. That fear can create further anxiety and make the cycle more difficult to break.

What Is the Difference Between a Panic Attack and an Anxiety Attack?

A panic attack and an anxiety attack can feel very similar, but there are some differences. A panic attack usually comes on suddenly and can become intense very quickly. You may experience a racing heart, shortness of breath, dizziness, shaking, chest discomfort or an overwhelming sense of fear.

Anxiety tends to build more gradually and is often connected to something you are worrying about or anticipating. The symptoms may be less intense than a panic attack, but the anxious feelings can continue for much longer.

People often use the terms interchangeably, and what matters most isn't necessarily the label. If anxiety or panic is regularly affecting your everyday life, understanding what triggers it and finding appropriate support can help you begin to manage it more effectively.

There is evidence to suggest that men and women may be equally susceptible to panic and anxiety attacks. Panic and anxiety disorders can affect people of all ages, genders, and backgrounds, and there is no one single factor that determines an individual's risk of developing these conditions.

However, research has shown that women are more likely to experience Anxiety Disorders than men. In the United States, for example, studies have found that women are about twice as likely as men to experience an anxiety disorder at some point in their lives. This may be due to a variety of factors, including hormonal differences, societal expectations and stressors, and other biological and environmental factors.

It is important to note that while men and women may be equally susceptible to Panic and Anxiety Attacks, they may experience these conditions differently and may require different approaches to treatment.

How to Recognise a Panic Attack and What to Do

A panic attack can come on very quickly. You may feel perfectly well one moment and suddenly become overwhelmed by intense physical sensations and fear. Because some of the symptoms can feel alarming, it isn't unusual for people experiencing their first panic attack to believe something is seriously wrong

Common symptoms can include:

• A racing or pounding heart

• Shortness of breath or feeling unable to breathe normally

• Chest discomfort

• Shaking or trembling

• Sweating or feeling suddenly hot or cold

• Dizziness or light-headedness

• Nausea or stomach discomfort

• Tingling or numbness

• Feeling detached or that things around you aren't quite real

• An intense fear of losing control or that something terrible is about to happen

What Can You Do During a Panic Attack?

If you recognise that you're having a panic attack, try to bring your attention back to what is happening right now, rather than what you're frightened might happen next. Slow your breathing rather than taking increasingly rapid breaths. Feel your feet against the floor or notice something you can see, hear or touch around you. Remind yourself that the intense sensations are part of your body's alarm response and will settle.

Try not to fight desperately against every sensation. Becoming frightened of the symptoms themselves can add another layer of anxiety. Instead, concentrate on allowing your body time to calm while keeping your attention anchored in the present.

If these episodes are new, frequent, worsening or you're unsure whether your symptoms are caused by panic, seek medical advice. Symptoms such as chest pain or breathing difficulties can have causes other than anxiety and shouldn't automatically be assumed to be a panic attack.

What Treatments Can Help with Panic and Anxiety Attacks?

There are several effective approaches to treating panic and anxiety, and the right choice will depend on your symptoms, circumstances and how much they are affecting your everyday life.

Cognitive Behavioural Therapy (CBT)CBT is commonly used for panic and anxiety disorders. It can help you understand the relationship between your thoughts, physical sensations and behaviour, and learn different ways of responding when anxiety appears.

Talking therapiesSpeaking with an appropriately qualified therapist can help you understand possible triggers and develop ways of managing anxious thoughts, avoidance and fear of future attacks.

MedicationMedication may sometimes be recommended, particularly when anxiety or panic is having a significant effect on daily life. Your GP or another qualified healthcare professional can discuss whether medication might be appropriate for you.

Relaxation and breathing techniquesLearning how to calm your breathing and reduce physical tension can be useful when anxiety begins to rise. You may also find our guide to deep breathing techniques helpful.

Self-hypnosis and guided relaxationRelaxation-based approaches can help you become less caught up in anxious thoughts and practise responding more calmly to sensations that previously triggered fear. I created the Anxiety & Panic Attack Relief Self-Hypnosis MP3 specifically to provide this type of support.

Self-hypnosis should be viewed as a supportive approach rather than a replacement for appropriate medical or psychological treatment.

Can Lifestyle Changes Help with Panic and Anxiety Attacks?

Lifestyle changes won't necessarily prevent panic attacks, but looking after your general physical and emotional wellbeing can make anxiety easier to manage.

• Practise relaxation techniques: Slow breathing, progressive muscle relaxation and mindfulness can help reduce physical tension and calm an anxious mind. You may find these deep breathing techniques useful.

• Exercise regularly: Physical activity can help reduce stress and anxiety while supporting overall wellbeing.

• Prioritise sleep: Tiredness can make anxious thoughts and physical sensations harder to manage, so maintaining healthy sleep habits can be particularly important.

• Watch your caffeine intake: Caffeine can increase sensations such as a racing heart, shakiness and nervousness, which some people may find particularly uncomfortable if they're prone to panic.

• Limit alcohol: Although alcohol can initially feel relaxing, it can disrupt sleep and sometimes contribute to increased anxiety afterwards.

• Make time to switch off: Regular breaks, enjoyable activities and periods of genuine relaxation can help prevent everyday stress from continually building.

Small changes can make a difference over time. You don't need to change everything at once; concentrate on the areas that seem most relevant to you and build from there.

Moving Forward with Greater Confidence

Panic and anxiety attacks can feel frightening, but understanding what is happening can take away some of their power. Learning to recognise the body's alarm response, slowing your breathing and changing the way you respond to anxious sensations can all help you feel more in control.

If fear of another attack has started affecting the way you live, try not to make eliminating anxiety completely your immediate goal. Instead, concentrate on developing ways to respond more calmly when anxious feelings appear and gradually rebuilding trust in yourself.

If you'd like additional support, my Anxiety & Panic Attack Relief Self-Hypnosis MP3 has been created to help you relax deeply, reduce anxious thinking and develop a calmer response to the thoughts and sensations associated with panic.

And remember, if panic or anxiety is severe, persistent, worsening or significantly affecting your everyday life, speak to your GP or an appropriately qualified mental health professional.

"This article represents the personal views and opinions of the author and should not be taken as representative of the official policy or position of any organization, professional, expert, or individual."