Coping With Panic Attacks – A Modern Day Epidemic

Coping With Panic Attacks – A Modern Day Epidemic

“I think I am having a panic attack!  How can I stop it?”

Both my teenagers have asked me this question at some point during their young lives.  Panic occurs as a natural result of anxiety.  Yet anxiety is a term so readily bandied around nowadays that it is sometimes difficult to differentiate between that which is genuinely life changing and that which is a fleeting response to a stressful situation.

We all have moments in our lives which we find stressful but anxiety at its most serious is debilitating and can drastically affect the sufferer’s day to day life and that of those around them.

In the case of my teens both were experiencing moments of heightened anxiety as a result of exams, a normal scenario for many.  However, as  a sufferer of panic attacks myself some years ago I am all too conscious of the need not to dismiss another’s anxiety out of turn and find myself naturally sympathetic to those coming out as a fellow victim.

My own experience was unprecedented.  There was no logical reason for it and that is often the most frustrating aspect.  It doesn’t make sense.  But then again it is not meant to.  I consider myself to be a relatively resilient person but found myself knocked sideaways for a good 6 months by recurrent panic attacks.

Surviving or Thriving, the report released earlier this year by the Mental Health Foundation revealed that over a quarter of people in the UK say that they have experienced panic attacks at some point during their lives.  That is not an insignificant number and justifies the need for an emphasis on treating and caring for our nation’s mental health.

The challenge with anxiety lies in recognising when you have a problem that could benefit from expert help.

  • The Symptoms 

So starting with the basics, what is a panic attack and what does it feel like?

If you talk to anyone that has had a panic attack one of the first things they would say in describing one is that they thought they were having a heart attack or rather what they imagined a heart attack to feel like anyway.

A racing heart is a classic physical symptom of a panic attack, along with an inability to breathe which can lead to a period of hyperventilating, sweating, severe nausea and trembling.

The triggers, however, are less easy to identify and that is what can make treating them seem like an uphill struggle.  Whilst the fact you are experiencing panic attacks is due to a period of stress past or present and your body’s physical reaction to it, the specific episodes themselves are not linked by a common situation.

My first attack occurred in a shopping centre discussing bed linen with a shop assistant.  My second walking to collect my children from school.  My third in a queue in the post office. One of my worst was in Athens on top of the Acropolis, marring what was an idyllic moment during a family holiday.

None of these situations were stressful and that is the difference between an isolated attack induced by a specifically stressful scenario like sitting an exam, standing up in front of hundreds to give a speech or fighting off an attacker and an actual disorder.

I had experienced some stressful situations in my life a divorce, a parent with cancer but at the time of the attacks themselves my only stress was the everyday kind, but it is possible after periods of intense stress for something small to trigger a physical reaction that can then spiral out of control if ignored.

Treating panic attacks requires the sufferer to recognise the onset of an attack and know how to control it.  That is easier said than done of course.  The feeling is overwhelming and the memory of how it renders you helpless so terrifying it can be a self-perpetuating problem as you become taken over by it.  The fear of having another attack also comes with its own problems including a reluctance to go out or put yourself in a social situation where you may not be able to control  an attack.

I am not an expert.  I only have my own experience and treatment to draw upon but that has been enough for me to encourage others not to dismiss panic attacks as a “passing phase”.  This is particularly easy when dealing with young people as teenagers are notorious for behaviour which can easily be dismissed as “just a phase they are going through”.

I have been reminded of the agony of panic attacks recently by the stories of two young teenagers known by our family and both the same age as my daughter, just 14.  The first is the daughter of a very dear friend and the second a school friend of my daughter’s.

There was a time when I was reluctant to discuss my own experience, preferring to push it to the back of my mind as an unfortunate episode, but of course as with everything there shouldn’t be a stigma associated with panic attacks and sometimes personal recommendations can make a difference in helping others to make sense of what is happening to them or someone they know and if that someone is a young person then that is a job well done.

  • Treatment & Recovery

CBT played a big role in my recovery.  As someone who had always historically shunned therapy I surprised myself with how quickly I embraced it in this instance.  It helped me to make sense of what was happening which I couldn’t do on my own.   Once I grasped that I could train my mind to take back control of my body I became less anxious about the attacks and more willing to explore contolling mechanisms that worked for me.  Ultimately the objective was to remove the fear and get my mind to a point where it would forget what panic attacks were.

Nutrition was also important.  My body was being swamped by adrenaline during these attacks and I was encouraged to remove any other stimulants to my nervous system.  Caffeine and sugar were the obvious ones.

Exercise and an emphasis on controlling my breathing were addressed with regular Pilates sessions.

Aside from these lifestyle changes, I also had what I fondly refer to as my panic attack first aid kit which comprised a few things that gave me the confidence to continue as normal, safe in the knowledge that if something did happen in public I could manage it.  A bottle of water to splash on my face, a brown paper bag to manage my breathing and a barley sugar to remove the nausea became permanent accessories in my handbag for when the attacks came knocking.

Collectively all this helped get me to a point where the attacks not only no longer scared me, but became shorter in length as a I learnt how to manage them and then eventually they occurred less frequently, until such a time as I wasn’t experiencing them at all anymore. There is no real danger to someone from a panic attack other than the one that their mind may create and that is why it is one of the most treatable anxiety issues and where the phrase mind over matter has never been more pertinent.  My key piece of advice for what it is worth, is don’t dismiss panic attacks as a phase, seek help early and take control before they control you.







  1. October 16, 2017 / 1:01 pm

    recently I had an experience which left me feeling completely violated and brought back memories some trauma I suffer in my late teens. I knew I was upset but I was at work a few days later and suddenly found myself experiencing a panic attack. I was shocked by my sudden reaction and to be honest embarrassed that a work colleague witnessed it. I know I should not have felt embarrassed but I didn’t want to look unprofessional, silly I know! But he was actually great about it and kept it to himself, but also offered me support. I knew then that I had to really look out for myself and take care of me. I am just beginning to get back to feeling more like myself. It has been a hard time. I find for me talking about what is happening in my mind helps so much. I hadn’t had an attack for such a long time. Thank you so much for opening up and making me feel like I can too. Mwah! Lots of love to you and thank you for linking up #mg
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  2. July 13, 2017 / 11:37 am

    This is so useful. My tweenager has had couple of these and it’s harder for me to help her to cope, even though I know what it is like and have them myself. Thank you. Good to know, and that it’s not just us!
    Sorry this is a bit late to #tweensteensbeyond. Just had a knee op so I am catching up!

    • Jo
      July 26, 2017 / 10:59 am

      Sadly Karen they are more common than we realise and it is particularly tough to watch our youngsters trying to cope with them. I hope your daughter finds a way to manage them and that you are taking it easy after your op. #TweensTeensBeyond

  3. July 8, 2017 / 9:22 am

    This was so useful Jo, thank you for sharing. I am an anxious person (especially about catching busses!!) and I did suffer from panic attacks in my early twenties. Hypnotherapy helped me then and I still turn to meditation when I feel things are starting to get out of control. This was really insightful and useful. #TweensTeensBeyond
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    • Jo
      July 26, 2017 / 11:02 am

      Ha Ha Sharon! London Transport makes everyone anxious believe me. I have heard from others that hypnotheraphy was particularly helpful in this scenario. Glad you have your coping mechanisms in place. We all need them from time to time. #TweensTeensBeyond

  4. July 7, 2017 / 11:51 am

    I’m lucky in the fact that this is something I don’t suffer with, I can only sympathise with the feeling I get when I have to drive somewhere I’ve never been before and will often get ‘panicky’, worrying I’m going to get lost. I know I’m being irrational as what’s the worst that could happen? But it doesn’t stop me panicking every time!! I do however, know enough people who do suffer with attacks as you describe to know that it is common and people often just don’t know how to deal with it. Getting your experience out there will, I’m sure help others and I’ll be sharing to help you reach those who need it. xx #TweensTeensBeyond
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    • Jo
      July 26, 2017 / 11:07 am

      Oh Sonia thank you for your lovely comment, it is always good to hear that others see the value in sharing advice even if it is not something you can relate to personally. Much appreciated. #TweensTeensBeyond

  5. July 6, 2017 / 3:04 pm

    I suffered from horrible panic attacks in my early 20’s which like you, came completely out of the blue, for no known reason. They were the most terrifying thing to experience, and I wouldn’t wish it on my worst enemy. Once I got my depression under control, I managed to control the panic attacks, but I always feel they’re there on my shoulder, I just know the signs now.
    I’m very open with my children about mental health and I hope kids these days can talk more about these feelings than I felt I could back then. Mindfulness is a great tool for children and thankfully being taught more now in schools. Great post to share. #TweensTeensBeyond
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    • Jo
      July 26, 2017 / 11:10 am

      Oh Susie I think the stigma attached to it is defnitely disappearing. It is just so common and sadly so prevalent amongst the younger generation too. My daughter’s school is big on mindfulness actually too and although it is not something I have been attracted to I can recognised the benefits. Thanks for your comment, valuable as always. #TweensTeensBeyond

  6. July 6, 2017 / 10:59 am

    This is such a wise post. I rarely have an anxiety attack these days but it used to be a daily occurrence years back. I always feel a sense of relief when my anxiety flares up and there’s a reason such as stress behind it. The ones that used to knock me sideways were those ,as you say,thst come from nowhere when you’re in the supermarket just deciding what to have for dinner. I love the thought of the first aid kit though,I’m going to keep that in mind #tweensteensbeyond
    daydreams of a mum recently posted…We ❤ Wimbledon – but it turns us a bit nuts!!My Profile

    • Jo
      July 26, 2017 / 11:12 am

      It is interesting reading the comments on this post from those that have suffered and there is definitely a common thread of sufferers being blind-sided by those attacks that just arise in the mundane of situations like shopping. I still can’t understand that even now after all these years. Thanks for your comment Kelly. #TweensTeensBeyond

  7. July 6, 2017 / 10:27 am

    Thanks for sharing this Jo. I’ve never experienced panic attacks, and neither have my children, but I have a friend who has and her anxiety became quite debilitating. I do however, suffer with OCD which sees me taking half an hour at night to lock up the house (when my husband’s away), while getting clammier, hotter and more panicked as I do it. I’m thinking CBT may help with this. #TweensTeensBeyond
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    • Jo
      July 26, 2017 / 11:15 am

      I hope your friend manages to find some coping mechanisms that work for her and regarding CBT, as I said I was the world’s biggest cynic about the benefits of therapy but I couldn’t recommend it highly enough for teaching you how to control your panic. I do the same thing with the house when my husband is away too so don’t worry you are not alone! #TweensTeensBeyond

  8. July 5, 2017 / 11:26 pm

    Some interesting points raised here that I wasn’t aware of. thanks for sharing #tweenteensbeyond

    • Jo
      July 26, 2017 / 11:15 am

      Thanks Mary for your comment and for linking up again. #TweensTeensBeyond

  9. July 5, 2017 / 6:28 pm

    I’ve not had panic attacks, but I am very stressed at the moment and it has made me physically ill and see’s me at the Doctors often with mystery pains, quite often in my chest #tweensteensbeyond
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    • Jo
      July 26, 2017 / 11:19 am

      Oh Suzanne I hope you manage to find a way through this stressful time. Life has a way of dumping on us sometimes and it can seem insurmountable when you are in the thick of it. Thinking of you. #TweensTeensBeyond

  10. July 5, 2017 / 2:27 pm

    I’m lucky in that I’ve only had 2. But as you say, they are so confusing! I had just come out of the gym, such a mundane situation, and nothing particularly stressful going on. And I agree with the CBT. I resisted it for years thinking it was all mumbo jumbo, but now I swear by it. I don’t know it how it works, but it does. It must be awful watching your children go through it, it’s miserable.

    • Jo
      July 26, 2017 / 11:22 am

      The out of the blue attacks are the most confusing as you are just trying to get on with your daily life and they just pop up and knock you sideways, both debilitating and embarrassing. Like you CBT was a big help for me and now I can’t recommend it enough.

  11. July 5, 2017 / 9:08 am

    Goodness thank you so much for sharing this. Sadly, my daughter suffers with panic attacks. they are horrific to witness and are so terrifying for her. Yes, we are seeking help, thankfully. I had no idea that certain diet could trigger an attack. Such an important post to share. I’m sorry that you have suffered but so brave to talk about this and to embrace it. It will hopefully help others seek help #TweensTeensBeyond
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    • Jo
      July 26, 2017 / 11:25 am

      Helen I am so sorry to hear that your daughter is a sufferer but pleased to hear that you have found some help for her. I think the earlier these situations are recognised for what they are and help sought the better. I hope everything improves for her and she can find a way to manage it. Thanks for sharing my dear, it can’t be easy to watch your children go through this. #TweensTeensBeyond

  12. July 4, 2017 / 6:05 pm

    This is really helpful to read, as someone who hasn’t had one, but whose daughter has. I crave information like this so I can relate to how she thinks and understand better how to help her. CBT is working in her case, for sure.


    • Jo
      July 26, 2017 / 11:27 am

      Katy that is wonderful to hear. I hope that if more people can talk about this and raise awareness of the nature and effects of anxiety the easier it will be for everyone to understand and manage. Glad to hear your daughter has found CBT helpful. #TweensTeensBeyond

  13. July 4, 2017 / 4:31 pm

    The key thing is knowing when to admit you’re not coping and go and see your GP. When I had panic attacks and anxiety, mine was brilliant.

    • Jo
      July 26, 2017 / 11:28 am

      That is so true. Burying our heads in the sand and hoping it will disappear as a sufferer or an outsider is no help to anyone.

  14. July 4, 2017 / 2:45 pm

    Great to share this Jo. Well done for doing so. Such a shame that we still have to use ‘stigma’ alongside posts such as this. You certainly won’t be alone on this one. I think every experience is different but unpleasant, nevertheless. Like you, I am always wary of hanging our hats on the words ‘panic attack’ for what, as you say, could be merely a ‘fleeting response to a stressful situation’. Overuse can, and does cause flippancy around these issues. That is not helpful. This is a fantastic share of information which we can all identify with. The mind and body are very complicated structures aren’t they. #tweensteensbeyond
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    • Jo
      July 26, 2017 / 11:31 am

      It is a fine line for sure Nicky between dealing with stress which quite frankly we all do on a daily basis and anxiety, which makes it even more important in terms of educating the non-sufferers as well, who can quite naturally be dismissive. I know I certainly was before finding myself in this scenario. As you say the mind and body are complex creatures that need careful handling. #TweensTeensBeyond

  15. Oldhouseintheshires
    July 4, 2017 / 12:14 pm

    I love this! I practise mindfulness which really helps with rising stress levels. Thank you for sharing Jo. #tweensteensbeyond

    • Jo
      July 26, 2017 / 11:33 am

      Thank you that means so much. I haven’t been bitten by the whole mindfulness bug yet but maybe it is something new for me to explore. #TweensTeensBeyond

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