Panic Attacks

I've spoken in a previous post a bit about anxiety, but I thought today I would talk more about panic attacks, and what I have found is helpful in these situations.
The dictionary definition for a panic attack is:
'A sudden overwhelming feeling of acute and disabling anxiety'.




I have been experiencing panic attacks since October 2013, so while I am not expert on the topic, I have had enough of the horrid things to have learnt some techniques for preventing them, or stopping them while they are happening.
The symptoms of a panic attack will be different for everyone to some extent, but one of the first things I notice is that it feels as if everything in my body has dropped to my feet. It's a little hard to describe, but it feels as though there is nothing inside me, which causes my hands to begin shaking. Shortly after this happens, I begin to feel a shortness of breath, as if I've just been for a run (except I definitely haven't), and my heart rate will start to increase. If I am feeling more in control of the situation, at this point I can usually concentrate on my breathing and regulating it, until my heart rate slows down and I can breathe more evenly again.
However, sometimes when I am less in control, I find it difficult to regulate my breathing, which is when I begin to notice other symptoms. I often feel very dizzy, nauseous and faint, and so I usually try to sit down or go outside, although this is not always possible. I also find that I sometimes get a pins-and-needles sensation in my hands, which is caused by over-oxygenation.
When somebody is experiencing a panic attack, their body is going into what is called 'fight or flight' mode. This means that your body is feeling as though it is in danger, so is either getting ready to fight the danger, or run away from the danger. In order to do this, the body tries to make itself as light as possible (hence why you feel nauseous), as much blood pumping around your body as possible (which is why you feel dizzy), and it needs to prepare you to run, which is why your breathing gets more rapid.
As I mentioned, if someone feels like they may be experiencing the beginnings of a panic attack, the most important thing to do is to take control of breathing, making a conscious effort to breath regularly until you feel it is back to normal. Slow, deep breaths are best for this. Even is this cannot prevent a full-blown panic attack, it is important (easier said than done) to remember this throughout the panic attack. The sooner you can regulate your breathing, the sooner it will be over. It can sometimes help to leave the situation you're in. Often, I experience these sensations in a classroom, so I almost always ask to leave, as I find myself feeling suffocated and closed-in. However, avoiding a situation in order to avoid having a panic attack is not ideal! This can lead to avoiding a lot of things that you may have enjoyed or benefited from - I have learnt this the hard way! If you are not used to experiencing panic attacks, it can feel as though you're going mad or losing control, - or sometimes even as if you're having a heart attack! - but it is important to remember that they're common, and many people will experience a panic attack in their life.
After having a panic attack - I don't know if it is the same for everyone - I will feel exhausted, drained and down. This is because your body has just done so many things at once that it is almost as if you've done a workout! Afterwards, I like to relax and not do anything for a while, but if I am in school then this is often difficult. It's important not to overwork yourself and give yourself time to fully recover from the attack. Many people can have one-off panic attacks due to stress or other things, but if you are experiencing regular panic attacks, it may be a good idea to talk to someone like your GP.
I hope this post was helpful/insightful to some, and I may do a post in the future about social anxiety, although I may not. Thank you for reading this - it was a long one!