If not recognised as such by the sufferer, a panic attack, which is typically defined as a period of intense fear or distress, can be an unbearable and deeply disturbing experience. The symptoms usually involve nausea, dizziness, sensations of choking, acute breathlessness and tingling sensations. A panic attack occurs very quickly and without warning and generally lasts up to 30 minutes. Sufferers have feelings of losing control and of wishing to escape from where they are experiencing the attack. Panic attacks differ from other forms of anxiety by their intensity and their sudden, episodic nature.

Sufferers may take some comfort in knowing that panic attacks are by no means uncommon and it is estimated that as many as 10% of otherwise healthy people experience at least one isolated panic attack per year. Most attacks are caused by a real or psychological trigger and immediately subside once the trigger is no longer present though the danger is that, when combined with anxiety, each attack can roll into another and can lead to periods of nervous exhaustion that can last over a period of days and, in some instances, even weeks. The feelings of acute anxiety are almost always exaggerated and if the sufferer recognizes this fact, s/he will find it a great deal easier to cope.

Psychotherapy focuses on the triggers that induce panic attacks and the therapist will work with the sufferer to address and eliminate the causes utilizing a variety of effective and proven psychological treatments. With therapy, you will be able to understand that a situation does not actually create your fear – it is how you perceive the situation that really matters.

Even before taking the step of seeing a therapist, the sufferer can minimize the experience of a panic attack by adopting the following techniques:

At the onset of an attack, think practically. The panic attack will pass. Is it really such a desperate situation? Is your life being threatened? Are you going to harm yourself or other people? Are you actually in any danger? How would a “non-sufferer” cope with this situation? Repeat to yourself over and over again: this attack is only temporary - it will pass.

Replace any false, negative thoughts that you are thinking with more realistic, positive statements.

Again (and I cannot emphasize this enough) it is important to repeatedly appeal to your sense of reason. The attack will not harm you – it will not last long. It will go away.

Breath deep down into your stomach.  Shallow breathing will only increase your anxiety, as will holding your breath.

Try, if you can, to remain at the scene of the attack. Fleeing at the first sign of panic will only entrench your fear and create a memory that says you cannot cope. You have almost certainly gone through more stressful situations where you haven’t experienced an attack.

Reflect on what you do in the majority of your life to create a calm state. Remember that when you are panicking, it is only your thoughts that are causing you to feel this way.

The more you practice overcoming your fears, the more they and the symptoms of fear will be controlled.