A sudden panic attack is a short-lasting phase of intense fear. Other physical and psychological symptoms also occur.
Sudden panic attack: These are the symptoms
A sudden panic attack occurs from one moment to the next. Sometimes it is situation-related. But it does not always have a recognizable reason for those affected. It usually lasts a few minutes, but generally no longer than half an hour. If you have a panic attack, you will feel a strong sense of discomfort and fear or anxiety. You may also experience other physical and psychological symptoms.
- Heart palpitations and sweating: Your heart beats faster and throbs more intensely. You may also feel discomfort or pain in your chest area. You break out in sweats and may also experience hot flushes and chills. Your body begins to shake or tremble uncontrollably.
- Shortness of breath and tightness: You often feel a tightness in your chest or throat, as if someone was squeezing those areas together. You may feel like you are suffocating and unable to breathe.
- Dizziness, numbness and feelings of fainting: You may feel dizzy and feel like you are swaying or fainting. You may experience tingling or numbness in your limbs and feel lightheaded.
- Emerging fears and experiences of unreality: Some people who suffer from a panic attack have an overwhelming fear that they might die or have a heart attack. They also fear that they will no longer have control and will go crazy. Their own body or their surroundings can feel unreal and strange. In psychology, this is referred to as depersonalization and derealization.
- Nausea and abdominal pain: Nausea and abdominal pain may occur. Vomiting or diarrhea may occur.
Fears and panic: what you can do
There is usually no reason to worry if you have a single panic attack. It is basically a “false alarm” from your body. You are not in a life-threatening situation, but you are being told that it is. There are some first aid measures you can take if a panic attack occurs. You can also bring more relaxation into your life overall. If you have severe, persistent or recurring symptoms and panic attacks, you should always consult a doctor to initiate appropriate interventions.
- Breathe consciously: If you are having a panic attack, try to calm your breathing and breathe more into your stomach. To help, place a hand on your stomach. Take deep, slow breaths. Calm your mind by concentrating on the movement of your stomach or the air you are breathing. The exhalation should be longer than the inhalation. For example, count to two or three when you breathe in and four or five when you breathe out.
- If necessary, bag breathing: Breathing into a bag can help regulate the acidity in the body and calm breathing due to the carbon dioxide that is accumulated and re-inhaled.
- Keep Calm: Try to stay calm. Realize that you are still in control and that it will pass. Counter the carousel of thoughts with the stop method. Say “stop” in your mind and imagine a red stop sign. Don't go any further in the direction of panic in your thoughts.
- Focus on other stimuli: Stay in control by concentrating on your abdominal breathing or on a stimulus in your environment, for example. Count all the things outside that are red. Breathe in a scent. Consciously feel your feet on the ground or your hands on a rough wall. Rinse your face with cold water. Try to stay in the here and now and not lose yourself in fear or any impulses to flee.
- Panic disorder: Many people recover from a single panic attack without needing treatment. If the panic attacks occur more often, a panic disorder may be present. Those affected worry about further panic attacks and want to avoid them, for example by no longer exposing themselves to certain situations. A medical examination is recommended to rule out physical disorders and to intervene psychotherapeutically.
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