What to do when you have a panic attack

July is recognised as Mental Illness Awareness Month, a time dedicated to increasing public understanding of mental health challenges. A key focus is panic disorder – a condition that causes sudden, intense fear and physical symptoms, often without warning.

Panic attacks involve brief episodes of terrifying fear, accompanied by numerous physical symptoms. Your heart may race; you may feel nauseous, dizzy, short of breath, or frightened; your fingers and legs may tingle, and you may experience chest pain. These symptoms can occur unexpectedly, even when there is no clear reason to feel fear or panic.

Most people with panic disorder live in fear of experiencing another panic attack and begin avoiding places where they believe an episode could happen again – such as restaurants, shops, or taxis.

It is crucial for individuals living with panic disorder to seek information about the condition by speaking to people who understand it, and who can offer practical advice or guide them towards professional treatment. People who have experienced a panic attack often feel as though they have been struck by a serious illness.

The first panic attack may arise during periods of extreme stress – at work, during exams, after a trauma, or following the death of a loved one. They can also occur after surgery, a serious accident, illness, or childbirth. Excessive caffeine intake, drug use, or certain medications can also trigger panic attacks – though sometimes there is no identifiable cause.

What to do during a panic attack

Remember that although your feelings and symptoms are frightening, they are not dangerous or harmful. Understand that what you are experiencing is your body’s intense reaction to stress. Do not resist or try to suppress your feelings – the more you accept them, the less overwhelming they become. Focus on the present: where you are, and who is with you. Remind yourself that you are safe.

Do not dwell on what might happen. Seek help and learn more about your condition – the more you understand it, the more manageable it becomes. Stay grounded by focusing on simple tasks.

This information was provided by the South African Depression and Anxiety Group (SADAG).

Did you know?

SADAG operates more than 30 national, 24/7 toll-free helplines, staffed by trained counsellors who offer telephonic counselling, crisis intervention, and referrals to mental health professionals and support services. If you or a loved one need support with mental health, call SADAG on 0800 567 567 or visit your nearest clinic.