Panic attacks

No specific long-term treatment is needed if you have an occasional panic attack. Although panic attacks are frightening, they are not dangerous, and they do not cause you any physical harm. They usually settle after 5-30 minutes, although some panic attacks have been reported to last up to an hour.

When you feel a panic attack coming on try not to fight it, stay where you are if possible and breathe slowly and deeply, remind yourself that the attack will pass and that it is not dangerous. Try to focus on positive, peaceful and relaxing images. It can help to focus on your breathing, counting slowly up to 5 on each breath in and out. Some people find it helpful to stamp on the spot to help them control their breathing. You could also try focusing on your senses, for example tasting something you like such as a mint-flavoured sweet or touching something familiar and soft.

There are ways that can help to reduce the chance of getting a further attack or to help if you do have another attack:

• Read a self-help leaflet
• There are recommended books available to borrow from your local library or to buy on the “overcoming” website.
• Practise mindfulness. (A good book on this is Mindfulness: A Practical Guide to Finding Peace in a Frantic World by Professor Mark Williams, former director of the Oxford Mindfulness Centre).
• Download and use an app, for example: CALM or Headspace
• Try complementary therapies such as massage and aromatherapy, or activities like Yoga and Pilates, to help you relax
• Learn breathing techniques to help ease symptoms
• Do regular physical exercise to reduce stress and tension, avoid sugary food and drinks, caffeine and alcohol, and stop smoking, as all these things can make attacks worse.

If you find that you are getting frequent panic attacks, then you should seek help. Panic disorder is treatable, but treatment is much more effective if it’s given at an early stage. The main aim of treatment is to reduce the number and severity of panic attacks. Early treatment also reduces the risk of developing other fears such as being frightened of going out in case you have a panic attack in a public place.

You should speak to your GP if you have been experiencing recurrent and unexpected panic attacks, especially if you are starting to get anxious about having further attacks. Your GP will ask about your symptoms including how often they occur and how long you have been having them. They may examine you and even request some blood tests to help rule out any other diagnosis for your symptoms.

Your GP may suggest cognitive behavioural therapy (CBT) as this is probably the most effective treatment. Studies show that it works well for over half of people with panic disorder. It is a form of talking therapy that can help you manage your problems by changing the way you feel, think and act.

This treatment is available by self-referral:

• in Devon and Torbay by contacting Talkworks
• and in Plymouth by contacting Plymouth Options

Your GP may discuss use of antidepressants. Antidepressants work well in more than half of cases, even if you are not depressed. For more information, please click here.

Usually your GP will be reluctant to prescribe medications such as benzodiazepines like Diazepam even though they may appear to help in the short term. This is because they work by “numbing” your brain and they encourage you to continue to avoid the problem rather than tackling and resolving it. They are also addictive in the longer term and your body becomes used to them, so you need higher doses for them to work.

If you have panic disorder, it may affect your ability to drive. Legally, you need to inform the Driver and Vehicle Licensing Agency (DVLA) about a medical condition that could impact your driving ability. You can find the information here.

If your symptoms do not improve after CBT and anti-depressant medications, your CBT therapist may refer you to a psychiatrist or clinical psychologist.

• NHS: Anxiety, fear and panic
• Mind – Anxiety and panic attacks
• Patient.info – How to support someone through a panic attack
• Patient.info – Cognitive Behavioural Therapy
• NHS – Cognitive Behavioural Therapy