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From Panic to Power: Overcoming Panic Attacks

Panic attacks can be a debilitating experience that can make a person feel like they are losing control. These sudden episodes of intense fear or anxiety can occur without warning or in response to a specific trigger. According to the Australian Bureau of Statistics, around 2.4 million Australians (11.2% of the population) experienced anxiety in 2017-2018, with panic attacks being a common manifestation of anxiety. Panic attacks can significantly impact a person's quality of life and make it difficult for them to carry out daily activities, including work, school, and social interactions.


Addressing panic attacks is an essential part of psychosocial recovery. Psychosocial recovery refers to the process of restoring a person's ability to function and participate fully in their community after experiencing mental health issues. Panic attacks can interfere with a person's ability to function and participate in their community, and addressing them can help individuals regain control and promote recovery.


The exact causes of panic attacks are not fully understood, but they are thought to be the result of a combination of genetic, biological, environmental, and psychological factors. Research suggests that people with a family history of anxiety disorders may be more likely to experience panic attacks. Additionally, imbalances in brain chemicals such as serotonin and norepinephrine, which are involved in regulating mood, may contribute to the development of panic attacks. Environmental factors such as stress, trauma, and major life changes can also trigger panic attacks.


Panic attacks are characterised by sudden and intense episodes of fear or anxiety that can last for several minutes or more. Symptoms can include a rapid heartbeat, sweating, trembling, shortness of breath, chest pain, nausea, dizziness, and a sense of impending doom or loss of control. Panic attacks can feel like a heart attack, and many people who experience them for the first time end up seeking emergency medical attention. However, panic attacks are not life-threatening, and learning to recognise the symptoms and cope with them can help individuals regain control and reduce their frequency and intensity.


There are different types of panic attacks, including unexpected panic attacks and situational panic attacks. Unexpected panic attacks occur without warning and can happen at any time, even during sleep. Situational panic attacks are triggered by a specific situation or object, such as heights, enclosed spaces, or crowds. Panic attacks can also be a symptom of other mental health conditions such as panic disorder, social anxiety disorder, post-traumatic stress disorder (PTSD), and generalised anxiety disorder (GAD). Identifying the type of panic attack can help individuals develop effective coping strategies and prevention plans.


While panic attacks can be a challenging experience, there are several self-help strategies that individuals can use to manage and reduce their symptoms. These strategies include:

  1. Deep Breathing Techniques: Deep breathing can help reduce anxiety and promote relaxation. One effective technique is diaphragmatic breathing, where individuals inhale slowly through their nose, filling their stomach with air, and exhale slowly through their mouth.

  2. Mindfulness and Meditation: Mindfulness and meditation can help individuals become more aware of their thoughts and emotions and develop a sense of calm and balance. Practicing mindfulness and meditation regularly can help reduce the frequency and intensity of panic attacks.

  3. Exercise: Exercise can help reduce stress and anxiety and improve overall mental and physical health. Regular exercise, such as walking, jogging, or yoga, can be a helpful strategy for managing panic attacks.

  4. Progressive Muscle Relaxation: Progressive muscle relaxation involves tensing and relaxing different muscle groups to promote relaxation and reduce anxiety. This technique can help individuals learn to recognise and release tension in their body.

  5. Visualisation: Visualisation involves imagining a peaceful and calming scene or situation. This technique can help individuals feel more relaxed and reduce anxiety.


In addition to self-help strategies, there are several professional treatment options for panic attacks. These include:

  1. Cognitive Behavioural Therapy (CBT): CBT is a type of therapy that helps individuals identify and change negative thought patterns and behaviours that contribute to anxiety and panic attacks.

  2. Exposure Therapy: Exposure therapy involves gradually exposing individuals to the situations or objects that trigger panic attacks to help them overcome their fears and anxiety.

  3. Medications: Antidepressants and anti-anxiety medications may be prescribed to help reduce the frequency and intensity of panic attacks. However, these medications should only be used under the guidance of a healthcare professional.

By using a combination of self-help strategies and professional treatment options, individuals can learn to manage and cope with panic attacks effectively. It's essential to work with a mental health professional to develop a personalised treatment plan that fits your specific needs and situation.


One of the keys to preventing panic attacks is identifying triggers. Triggers can be specific situations, objects, or thoughts that cause anxiety and panic. Common triggers include stress, certain phobias, traumatic experiences, and major life changes. Identifying triggers can help individuals prepare for and avoid situations that may lead to panic attacks. Once triggers have been identified, individuals can develop a plan to manage them effectively. This plan may include strategies such as avoiding triggers when possible, using relaxation techniques to manage anxiety, or seeking professional help. Developing a plan can help individuals feel more in control of their symptoms and reduce the likelihood of panic attacks.

In addition to identifying triggers and developing a plan, practicing self-care is essential for preventing panic attacks. Self-care includes activities that promote physical and mental well-being, such as getting enough sleep, eating a healthy diet, and engaging in enjoyable activities. Taking care of oneself can help reduce stress, boost mood, and improve overall mental health, which can help prevent panic attacks. Other self-care strategies that may be helpful for preventing panic attacks include:

  • Avoiding drugs and alcohol, which can worsen anxiety symptoms.

  • Seeking support from friends, family, or a mental health professional.

  • Engaging in regular exercise or physical activity to reduce stress and promote relaxation.

  • Learning stress-management techniques, such as mindfulness or deep breathing.

  • Practicing relaxation techniques, such as meditation or yoga.

By identifying triggers, developing a plan, and practicing self-care, individuals can take proactive steps to prevent panic attacks and promote overall mental health and well-being.


While self-help strategies can be effective, seeking professional help is often necessary for long-term recovery from panic attacks. If you or someone you know is struggling with panic attacks, we encourage you to reach out to a mental health professional for help. They can provide a range of treatment options, including cognitive-behavioral therapy, exposure therapy, and medication management, tailored to your individual needs.

Recovery from panic attacks is possible, and it's important to remember that you are not alone. With the right support and resources, you can learn to manage your symptoms and regain control over your life. At ACTS3, we offer a range of services and resources to support individuals on their journey towards recovery, including counseling, peer support, and community groups. Remember that seeking help is a sign of strength, and that there is hope and empowerment in recovery from panic attacks the short term account of the discomfort and distress caused by panic attacks can be overwhelming, but with the right tools and support, it's possible to overcome them. By taking proactive steps to manage your symptoms and seeking help when needed, you can regain control over your life and find renewed hope and empowerment in your recovery journey. Don't hesitate to reach out to ACTS3 for support and resources on your path to healing.


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