Recognising panic

How do you know if you are 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 realise you are having a panic attack.

One of the most important first steps in overcoming panic attacks is recognising whether or not your symptoms are 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 (please tick those that apply).

Your Body
Heart pounding, beating fast or skipping a beat
Heart seems to stop, followed by a big bang
Changes in your breathing, either gulping air, breathing fast or feeling short of breath
Chest pains
Pounding in your head
Numbness or tingling in fingers, toes or lips
Feeling as though you can't swallow
Feeling sick
Having to go to the toilet all the time
Feeling like you're going to faint
Feeling dizzy
Shaking
Wobbly legs
Sweating
Write down any other symptoms:

 

 

 
Your Mind
Feelings of utter terror
Feelings of unreality, like you're not really there
 Frightening thoughts such as:
I'm going to have a heart attack
I will collapse or faint
I'm running out of air
I'm going to stop breathing
My heart is going to burst
I'm going mad
I'm choking
I'm going to be sick
I'm losing control
I'm going to make a complete fool of myself
I've got to get out of here
Anticipate anxiety in situations where it has happened before
Write down any other frightening thoughts or feelings:

 

 

 

Please note that these are examples of people's thoughts, not what actually happens. In fact, there are no cases of panic alone causing any of these things to happen.

What you do/your behaviour (please tick any of these that apply to 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. Maybe 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 ticked quite a few of these symptoms, thoughts and behaviours, then it is likely that you are suffering from panic attacks.

SUMMARY: Recognising 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.

Next: techniques to help cope