Panic Attacks
Panic attacks are an overwhelming response to a perceived threat, often experienced as intense episodes of fear or anxiety. They can occur suddenly and may feel frightening, but they are the body’s way of reacting to high levels of stress or danger. At Leone Centre, we recognise that these episodes can be deeply distressing and often seem to happen without clear reason. By exploring the underlying emotions and experiences that contribute to panic attacks, we aim to support individuals in gaining a deeper understanding of their experiences.
On This Page
- Panic Attacks
- What is a panic attack?
- How Panic Manifests:
- Triggers and Experiences of Panic Attacks
- Comprehensive Understanding of Physical and Emotional Responses
- Exploring Panic Disorder
- Supporting Yourself During and After Panic Attacks
- Connection and Support from Loved Ones
- Exploring Personal Stories and Pathways
- Holistic Approach to Addressing Panic
- Capacity for Deep Feeling
- Finding Support
- How Counselling Can Help with Panic Attacks
- Integrative Therapy Approach
- Resources and Next Steps
- Further Reading
- FAQs
What is a panic attack?
Panic attacks are intense feelings of fear and anxiety that come on suddenly and can be overwhelming and debilitating. Panic attacks can cause physical symptoms, including heart palpitations, sweating, trembling, and shortness of breath. These symptoms can be distressing and frightening, and people who experience them may feel like they are losing control. However, it is essential to know that panic attacks are treatable, and integrative therapy can be a preferred approach to managing panic attacks.
How Panic Manifests:
- Physical symptoms include racing heartbeat, chest pain, sweating, shortness of breath, and trembling.
- A sense of danger or negative thoughts, often accompanied by intense fear and anxiety.
- Feeling detached from reality or a sense of unreality.
- The sensation of choking or difficulty breathing.
- Fear of losing control.
- Numbness or tingling sensations.
- Avoidance behaviours: Avoiding situations or places associated with previous panic attacks or where an attack might occur.
- Hypervigilance: A heightened state of awareness, constantly scanning the environment for signs of danger or potential triggers.
- Physical tension: Panic can lead to muscle tension and headaches.
- Behavioural changes: Panic can lead to changes in behaviour, such as decreased social interaction, decreased performance at work or school, or increased substance use.
Triggers and Experiences of Panic Attacks
Panic attacks can be linked to specific situations, environments, or events. For some, they may arise in public spaces, at night when trying to sleep, or during particularly stressful times such as before an appointment. Understanding what might influence these moments can provide clarity and reassurance. Our approach supports individuals in exploring how past and present experiences contribute to these heightened states, helping to develop awareness and connection with the self.
Comprehensive Understanding of Physical and Emotional Responses
During a panic attack, individuals may experience a racing heart, dizziness, a sense of detachment, or a sensation of choking. It can feel as though the world is closing in, with a strong sense of losing control or fear of harm. These responses, while challenging, are the body’s way of reacting to perceived danger. Therapy at Leone Centre provides a space to explore these physical and emotional reactions, working towards creating moments of relief and calm amidst the storm.
Exploring Panic Disorder
For some, panic attacks may occur regularly and unpredictably, leading to a diagnosis of panic disorder. This can create an ongoing sense of uncertainty, with individuals often feeling anxious about when the next episode might happen. We believe that by building a relationship of trust and mutual understanding, therapy can help individuals move through the fear and isolation that often accompany recurring panic episodes.
Supporting Yourself During and After Panic Attacks
When experiencing panic, grounding yourself in the present can be a helpful way to regain a sense of connection. Focusing on small actions, such as steadying your breathing or engaging with your surroundings, can create a sense of steadiness. After a panic attack, it’s important to take time for yourself. Whether that involves resting in a quiet space or sharing your experience with someone you trust, prioritising your needs can help create a sense of balance. Therapy at Leone Centre offers a supportive environment to reflect on these moments and explore ways to rebuild confidence and calm.
Connection and Support from Loved Ones
Experiencing panic can sometimes feel isolating, but the understanding and presence of others can make a significant difference. Friends and family may not always know how best to offer support. We can help you and your loved ones navigate these dynamics, providing insights into how connection and understanding can create a foundation of trust and reassurance.
Exploring Personal Stories and Pathways
The journey through panic is unique to each individual. Sharing experiences, whether through conversation or reflection, can create moments of clarity and self-recognition. At Leone Centre, we encourage exploration of these personal narratives, helping individuals rediscover their strength and capacity for change.
Holistic Approach to Addressing Panic
The experience of panic encompasses physical, emotional, and relational aspects. Therapy at Leone Centre draws from a range of approaches to explore all dimensions of an individual’s life. This allows for a deeper understanding of the influences contributing to their experiences, with the aim of creating space for new perspectives and possibilities.
Capacity for Deep Feeling
Panic is a complex and often overwhelming emotion. At its worst, panic can leave us feeling helpless, trapped in a cycle of fear and anxiety that seems impossible to escape. It can rob us of our peace of mind, making even the simplest tasks feel like impossible challenges. However, there is also a beneficial side to panic that is often overlooked.
When we feel panic, we are reminded of our humanity, vulnerability, and capacity for deep feeling. We are reminded of the preciousness of life and the importance of cherishing every moment. Panic can be a catalyst for change, a call to action that inspires us to take control of our lives and confront our fears. In this way, panic can be a powerful force for growth and transformation, leading us towards a more authentic and fulfilling life.
Finding Support
Panic can be a debilitating condition that can affect a person’s daily life and well-being. Understanding what causes panic and how to manage it can help individuals live more fulfilling lives.
At Leone Centre, we offer therapy and support to help individuals with panic and related conditions. Our experienced therapists can work with you to explore the root causes of your panic and provide you with the tools to manage it. With a compassionate and personalised approach, we strive to empower our clients to lead more fulfilling and anxiety-free lives.
How Counselling Can Help with Panic Attacks
Counselling can be an effective tool in managing panic attacks. A counsellor can work with the individual to identify underlying triggers for panic attacks and develop ways to manage anxiety symptoms. Counselling can also help the individual develop healthy thought patterns, reducing anxiety and preventing panic attacks.
Lifestyle changes that can reduce the likelihood of panic include:
- Regular exercise, which can help to reduce stress and anxiety
- A healthy diet and adequate sleep
- Avoiding drugs and alcohol, which can increase the risk of panic attacks.
- Mindfulness practices, such as meditation or yoga
- Relaxation techniquesRelaxation Techniques in CBT Cognitive Behavioural Therapy (CBT) offers approaches to support individuals in managing their stress and anxiety. Relaxation... More about this therapy, including deep breathing or progressive muscle relaxation
- Being aware of physical symptoms, such as increased heart rate or shortness of breath
- Being aware of changes in mood or behaviour, such as feeling more anxious or avoiding certain situations
- Keeping a journal to track your emotions and any triggers for panic attacks.
- Seeking support from your GP, a therapist, or a support group.
Integrative Therapy Approach
Integrative therapy is an approach that combines different therapeutic approaches to create a treatment specific to the individual’s needs. It is a holistic approach that considers a person’s physical, emotional, and spiritual aspects. Integrative therapy can effectively manage panic attacks as it offers a wider range of methods that can be used for an individual’s unique needs.
Integrative therapy can be multidisciplinary and combine the expertise of multiple professionals from different fields to achieve the best outcome for the individual. Therapy can be utilised alongside support groups and treatment plans provided by a GP.
What is Integrative Therapy? Integrative therapy acknowledges that no single therapy model works for everyone and therefore seeks to integrate different approaches from multiple modalities to create a plan for each individual. Integrative therapy draws from various approaches, such as cognitive-behavioural therapy (CBT), psychodynamic therapy, and humanistic therapy. Integrative therapy addresses the underlying emotional, cognitive, and behavioural factors that contribute to a person’s difficulties and provides a holistic approach to healing. The result is a flexible, person-centred therapy approach that meets the unique needs of each individual.
Resources and Next Steps
If you are seeking support for panic, reaching out to someone who understands can be a valuable first step. At Leone Centre, we are here to listen, explore, and work alongside you in this process. You don’t have to face it alone—together, we can begin to untangle the complexities of panic and move towards a life with greater ease and connection.
Further Reading
- Counselling Glossary (133.2) Counselling Glossary Integrative Counselling Integrative counselling is an approach to psychotherapy which considers an…
- Therapy Issues (41.9) Therapy Issues we can help with At Leone Centre, our experienced, sensitive and approachable therapist…
- Online Therapy (41.8) At Leone Centre, we offer experienced therapists who can help you through accessible, secure online…
FAQs
What is the difference between occasional panic attacks and panic disorder?
Panic attacks can occur as isolated episodes in response to specific stressors or environments, while panic disorder involves frequent, often unpredictable panic attacks. People with panic disorder may also experience persistent fear of having another attack. Therapy can help explore these patterns and provide support tailored to individual experiences.
How can therapy help with the physical sensations of panic attacks?
Therapy offers a space to understand the physical sensations that arise during panic attacks and to explore their connection with emotions and past experiences. By increasing awareness and developing ways to respond, individuals can begin to feel more in control of these intense moments.
Can loved ones play a role in supporting someone experiencing panic attacks?
Absolutely. Friends and family can provide understanding and reassurance, even if they don’t fully understand what someone is going through. Therapy can help individuals and their loved ones communicate more effectively, creating an environment where support feels natural and meaningful.
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