One morning, I woke up suddenly, drenched in sweat, struggling to catch my breath. It felt oddly familiar, like a scene from my favourite series, ‘Friends’. In the show, a character responds to the common question, “How are you feeling?” with a very uncommon reply: “I just feel like someone reached down my throat, grabbed my small intestine, pulled it out of my mouth, and tied it around my neck.” However, my experience didn’t stop there. I also had a racing heart and a sharp pain in my chest. It felt like I was choking, unable to breathe. Despite a parched mouth, I couldn't get up for water because my whole body trembled, leaving me unable to move.

As I lay there, scared and helpless, I gradually realised what was happening. It was a common mental health condition, something I had studied and assisted clients with before. However, no amount of theory or clinical practice had prepared me for the actual, gut-wrenching experience of a panic attack. But enough about me. Today, I’m not here to share my story but to offer you a glimpse into what millions around the world go through with panic attacks. I also want to share a few things that have been helpful in my personal and professional journey dealing with these symptoms, in the hope that it may assist you or your loved ones facing something similar.

Let’s start by understanding what panic attacks are: they’re intense anxiety reactions where a person may feel overwhelmed by emotions like helplessness and fear. It’s a sudden surge of intense fear or discomfort that peaks within minutes, causing various psychological and physical symptoms.

Symptoms can vary; some may experience milder forms, while others may have additional symptoms such as weakness, tingling or numbness in hands and legs, stomach pain, nausea, nosebleeds, dizziness, headaches or even loss of consciousness. Severe chest pains can lead some to believe they’re having a heart attack, prompting a visit to the hospital. The experience can be challenging, with a fear of losing control, collapsing or dying.

These episodes typically last a few minutes but can extend up to an hour. They might follow stressful events or occur unexpectedly without clear triggers.

So, how can we manage panic attacks? Here are some practical tips that my clients and I have found helpful:

Breath: Breathing might seem obvious, but it’s crucial during a panic attack when breathing becomes challenging. Focus on breathing correctly to reduce cortisol (stress hormone) levels, manage the intensity and frequency of panic attacks, and alleviate overall anxiety. Here are a few correct ways to breathe:

• Try box-breathing: Close your eyes, breathe in deeply through the nose for four seconds, hold for four seconds, exhale through the mouth for four seconds, and hold for another four seconds. Repeat this several times, adjusting the time if needed. Practice this routine before bed and throughout the day. While it may be challenging to hold your breath during a severe panic attack, it can be beneficial during the onset or after the peak intensity has subsided.

• Breathing into a paper bag can also be helpful during a panic episode.

Relaxation techniques: Integrate practices like yoga and progressive muscle relaxation into your daily routine to keep anxiety hormones in check, reducing the likelihood of future panic attacks.

Exercise and sleep: Consistent exercise and adequate sleep function similarly in regulating overall stress levels. However, it’s important to note that, despite following these techniques and experiencing symptom improvement, I faced challenges managing on my own without seeking professional help in the months after my initial episode.

Depending on symptom severity, professional treatment may be necessary, involving psychological counselling, medications or a combination of both.

Counselling is beneficial for learning how to manage anxiety and prevent recurring panic attacks. It assists in understanding and resolving the underlying causes. However, counselling may not always fully eliminate the disorder. This is where medications play a role. Despite common misunderstandings and societal stigma, mental health medications, when taken under the proper supervision of a qualified psychiatrist, are not dangerous or meant for lifelong use. They can be taken for periods ranging from a week to a few months with minimal side effects and can provide significant assistance.

Although it is less talked about and highly stigmatised in our society, panic attacks are one of the most common mental health conditions affecting millions of people worldwide. If you find yourself or your loved ones struggling with it, please seek professional help because it is not worth suffering in silence.