A panic attack is an exaggeration of the body's normal response to fear, stress or excitement and can be extremely frightening.

Symptoms 

Symptoms may include:

• Very rapid breathing (hyperventilation)

• Feeling unable to breathe

• Pains in the chest

• Dizziness and faintness

• Sweating/hot and cold flushes

• Feeling sick or wanting to go to the toilet

• Feeling detached from your body or surroundings


What to do 

• Go with the panic symptoms. They are unpleasant and frightening but not life threatening. Fighting them increases the panic.

• Slow down your breathing by cupping your hands over your nose and mouth and breathe into this space for about 10 minutes. This raises the level of carbon dioxide in the bloodstream and relieves the symptoms.

• After doing this, continue breathing slowly and deeply from your diaphragm.

• Talk positively to yourself - 'I am feeling better', 'This is easier than I thought'.

• Visualise calming images or memories.

• `Ground' yourself by talking yourself through real things such as your name, your address, your date of birth, the clothes you are wearing and the name of the book you are reading.

• Practice these techniques every day.

• Avoid sugary food, junk foods, caffeine, alcohol and smoking and other stimulants.

If you need some help in dealing with panic attacks, see a counsellor in the Student Advice and Counselling Centre.