breathe in as slowly, deeply and gently as you can, through your nose.If you’re breathing quickly during a panic attack, doing a breathing exercise can ease your other symptoms. "If you’re having a short, sudden panic attack, it can be helpful to have someone with you, reassuring you that it will pass and the symptoms are nothing to worry about," says Professor Salkovskis. If you don't run away from it, you're giving yourself a chance to discover that nothing's going to happen."Īs the anxiety begins to pass, start to focus on your surroundings and continue to do what you were doing before. If possible, it's important to try to remain in the situation until the anxiety has subsided." "Tell yourself that the symptoms you're experiencing are caused by anxiety." "Panic attacks always pass and the symptoms are not a sign of anything harmful happening," he says. Professor Paul Salkovskis, Professor of Clinical Psychology and Applied Science at the University of Bath, says it's important not to let your fear of panic attacks control you. Most panic attacks last somewhere from 5 minutes to half an hour. They can make you feel as though you're having a heart attack, or that you're going to collapse or even die.
The symptoms of a panic attack are not dangerous, but can be very frightening. Panic attacks can also have physical symptoms, including:
A panic attack is a feeling of sudden and intense anxiety.
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