A Hypnotherapist's Guide to Addressing Panic Attacks

Panic attacks are very frightening for both the individual experiencing the attack and for those around them. Although a typical panic attack will usually last between five and 20 minutes, they can occur in waves for up to two hours, making each moment feel like a lifetime.

If you’ve ever been in a situation that causes you to fear for your life, you’ll know what panic feels like. You may have an overwhelming sense of dread, you’ll feel your heart thumping in your chest and you’ll find it hard to catch your breath.

For some people, this feeling and the associated symptoms can happen for no reason, in everyday life. With no physical threat, this rush of psychological and physical symptoms is called a panic attack. While there may be no sign of danger, the body reacts in order to survive. Some people may experience a panic attack suddenly or during a particularly stressful time in their life. Others, however, may have a panic disorder, in which panic attacks and intense anxiety are a common occurrence.

Understanding anxiety

Most people will experience a relatively mild form of anxiety in their lives, usually when facing a particularly stressful situation, like an exam or an interview. But for some people, anxiety is like a shadow that never leaves. Anxiety disorders can affect a person’s life, making it incredibly difficult to carry out everyday tasks, like going to work, or even leaving the house.

Anxiety is sparked by a fear of something that has happened, what we suspect will happen and what we fear will happen again. But, because it can affect all of us in some way, it can be difficult to recognise when it’s becoming a problem.

Anxiety will feel different for each individual and, depending on the symptoms you experience, you may be diagnosed with a more specific anxiety disorder, such as:

• generalised anxiety disorder (GAD)

• panic disorder

• social anxiety disorder

Additional types of anxiety disorders encompass obsessive-compulsive disorder (OCD), phobias, and post-traumatic stress disorder (PTSD).

What does a panic attack feel like?

When a person has a panic attack, they will experience a sudden and intense feeling of fear. The sensations of a panic attack will vary and what one person experiences, may not be the same for someone else. However, there are common symptoms of panic attacks, including:

• a thumping heart or palpitations

• feeling sick

• sweating or hot flushes

• chest pain or tightness

• shortness of breath

• feeling dizzy

• feeling detached from reality

When a person first experiences a panic attack it can be easily confused with breathing problems or, in severe cases, a heart attack. Feeling this way is, understandably, very overwhelming. People experiencing it will often ‘over breathe’ or hyperventilate, in an attempt to calm down. Unfortunately, this can actually worsen the situation, leading to more side effects.

Panic attacks typically last between five and 20 minutes, with symptoms being at their worst within 10 minutes. As panic attacks tend to come in waves, you may experience symptoms for up to two hours.

Know that there are ways to cope with and manage panic attacks. Focusing on slowing your breathing can help, and remind yourself that the feelings will pass. Of course, this can be easier said than done. If you’re worried, it can help to speak to a professional for support. Your doctor can assess your symptoms, helping you to understand possible causes and whether it is anxiety or panic disorder.

Causes of panic attacks

The exact causes of anxiety and panic attacks are unknown, though there are a number of environmental and psychological factors involved. According to statistics four factors may cause anxiety problems; genetics, life experience, circumstance and substance abuse.

Genetics

There are suggestions that some of us are simply born more anxious than our peers. While there is limited research on this, connections have been found between parents with mental health conditions and their children.

Life experience

If we’ve experienced a traumatic event or accident in the past, or even if our current lives are particularly stressful (for example, pregnancy, moving house, divorce and unemployment) our mental health can be compromised.

Circumstance

Sometimes, the cause of anxiety is obvious and when the problem goes away, so do your symptoms. But sometimes, there are things we face which threaten our lives that trigger anxiety. When this kind of anxiety lasts for a long time, it may be post-traumatic stress disorder.

Substance abuse

Anxiety can sometimes be a side effect of caffeine, certain medications and the use of alcohol and recreational drugs.

Panic attack treatment

If you’re experiencing panic attacks regularly, or your anxiety is affecting your daily life and overall well-being, consider speaking to your doctor. With mental health, it’s important to seek help as soon as possible. It can be very isolating when it feels like nobody else understands how you feel, but you’re not alone.

Typically, panic attack treatment aims to ease the impact the anxiety and attacks are having on your life, and teach you ways to cope whenever you feel an attack may be triggered. Psychological therapies such as cognitive behavioural therapy (CBT) are common treatment options The type of treatment you receive will depend on your personal situation and the severity of your symptoms. You will never be forced into a treatment you aren’t comfortable with.

Hypnotherapy for panic attacks

Hypnotherapy for anxiety can help rebuild self-belief and boost confidence, as well as helping to reduce feelings of fear and worry. It can help you learn and build on your ability to access a calmer state of mind, which is needed to help cope with the overwhelming emotions you’re feeling.

Hypnosis for panic attacks is similar to hypnotherapy for anxiety. It aims to access your unconscious and use the power of suggestion to promote positive change. The suggestions used by the hypnotherapist will be tailored to your individual situation; what is causing your panic attacks and why, and working to change the way your body responds to triggers.