Understanding Panic Attacks
A panic attack is a sudden and intense feeling of fear or anxiety that can happen unexpectedly or in response to a specific situation. It can feel overwhelming and frightening, but it is not physically dangerous, even though it can feel very real in the moment.
Panic attacks are a response from the body’s natural “fight or flight” system, which becomes activated even when there is no immediate danger.
What Can Cause Panic Attacks?
Panic attacks can happen for many reasons, and sometimes there is no clear trigger. They may be linked to:
- high levels of stress or pressure
- anxiety disorders or ongoing worry
- traumatic experiences or PTSD
- phobias or feared situations
- major life changes or uncertainty
- caffeine, substances, or changes in physical health
- feeling overwhelmed or emotionally overloaded
Some people may experience panic attacks without any obvious cause.
Symptoms of a Panic Attack
Panic attacks can come on suddenly and may peak within minutes. Symptoms can include:
Physical Symptoms
- racing or pounding heart
- shortness of breath or feeling like you can’t breathe
- chest pain or tightness
- dizziness or feeling faint
- sweating or shaking
- nausea or stomach discomfort
- tingling sensations in hands or feet
- feeling hot or cold suddenly
Emotional and Mental Symptoms
- intense fear or a sense of doom
- feeling out of control
- fear of “losing your mind”
- feeling detached from yourself or reality (derealisation or depersonalisation)
- fear of dying or something terrible happening
What Happens During a Panic Attack
During a panic attack, your body reacts as though there is danger, even if there is no real threat. This triggers physical changes designed to help you escape or protect yourself.
Although panic attacks feel extremely intense, they are temporary and will pass, usually within 5–30 minutes.
Many people feel exhausted or emotionally drained afterwards.
Panic Attacks vs Anxiety
Panic attacks are different from general anxiety:
- Anxiety is usually a longer-lasting feeling of worry or tension
- Panic attacks are sudden, intense episodes of fear or discomfort
Some people with anxiety may also experience panic attacks, especially during periods of high stress.
How Panic Attacks Can Affect You
Panic attacks can impact daily life by causing:
- fear of having another panic attack
- avoidance of places or situations
- reduced confidence in going out or being alone
- increased anxiety or constant worry
- feeling like your body is “not safe”
This can sometimes lead to a cycle of fear and avoidance.
Reaching Out for Support
If you are experiencing panic attacks, support is available. You do not have to manage them alone.
Talking to a trained counsellor can help you:
- understand what triggers panic attacks
- learn grounding and calming techniques
- reduce fear of future attacks
- regain confidence in daily activities
How We Can Help
At Kernos, we offer a safe, supportive, and non-judgemental space to talk about panic attacks and anxiety.
We can support you to:
- manage symptoms when they arise
- reduce frequency and intensity over time
- build coping strategies for anxiety
- feel more in control of your body and mind
Support is available at your own pace.
