Panic Attacks - Recognizing Panic

Recognizing panic - How do I know if I am having a panic attack?

This may sound obvious, but it isn't. Sometimes panic feels so awful, and comes so "out of the blue", that people can't quite believe that it's only a panic attack, and think it must be something more serious. The feeling of a panic attack can be so unusual that you may not even realize this is what is happening.

One of the most important first steps in overcoming panic attacks is recognizing whether or not your symptoms are caused by a panic attack.

Panic affects your body, your mind and the way you behave. The following are some of the most common symptoms experienced by people having a panic attack. Some people have all of the symptoms, others just a few.

Your Body (make a note of which ones apply to you)

1. Heart pounding, beating fast or skipping a beat.
2. Heart seems to stop, followed by a big thud, chest pains.
3. Changes in your breathing, either gulping air, breathing fast or feeling short of breath.
4. Pounding in your head.
5. Numbness or tingling in fingers, toes or lips.
6. Feeling as though you can't swallow, feeling sick.
7. Feeling as though you're going to faint, wobbly legs.

 
Write down any other symptoms that apply to you.

Your Mind (make a note any thoughts or feeling that apply to you)

1. Feelings of utter terror.
2. Feelings of unreality, as though you're not really there.
3. You feel anxious in situations where you had a panic attack before.

 
Frightening thoughts such as:

1. "I'm going to be sick"
2. "I'm  going   to   have heart attack"
3. "I'm losing control"
4. "I will collapse or faint"
5. “I’m going to make a complete fool of myself”
6. “I’m running out of air"
7. "I'm going mad"
8. "I've got to get out of here”
9. "I'm choking"

Write down any other frightening thoughts or feelings:

Remember these things never actually happen in a panic attack, but people sometimes think they will.

What you do/your behavior (please make a note of any of these that apply to you)

YOU AVOID: situations that have caused panic or that you fear might cause panic, for example going shopping.

ESCAPE - as soon as you can when panicking, for example, rushing round the supermarket to get out as soon as possible.

PREVENT - what you think is going to happen, by doing something to make yourself safe, for example, gulping air if you think you are going to suffocate or sitting down if you think you are going to faint, or lying down if you think you are having a heart attack or scanning your body for evidence of something being wrong.

SEEK HELP - In one study a quarter of all people having their first panic attack called an ambulance or went to accident and emergency, they were so convinced something dangerous was happening to them. Perhaps you have done this, or called out the doctor?

COPE - People often try to cope with a panic attack by doing things they have found or have been told are helpful, for example, distracting themselves or trying to relax.

Write down anything else you do or don't do as a result of having a panic attack:

Whilst all of these things can help to stop a panic attack, as we shall see later, they can also become part of the problem.

If you have quite a few of these symptoms, thoughts and behaviors, then it is likely that you are suffering from panic attacks.

SUMMARY: Recognizing a panic attack.

A panic attack is a strong feeling of terror that comes on very suddenly. Physical symptoms include, pounding hearts, fast breathing, shaking, wobbly legs. People often have lots of frightening thoughts and think something awful is happening. They often try to avoid or escape the panic.

Panic is not dangerous or harmful.