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<aside> <img src="/icons/error_red.svg" alt="/icons/error_red.svg" width="40px" /> Disclaimer: This is NOT a replacement for therapy but a supplement to your journey of personal growth.

If you are struggling with mental health challenges, please seek for a mental health professional’s guidance. Regardless, anyone who utilise this tool can benefit from discussing with a professional. It can lead to deeper insights and help identify blind spots.

If you are unsure whether your current mental state is stable for you to work through this by yourself, you can take the PHQ-4 which is a brief self-screening tool for anxiety and depression here.

If this is overwhelming, or you will prefer guidance and accountability, please book a session with us and we will go through it with you.

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A Quick Summary

• Symptoms of a panic attack include extreme anxiety and physical sensations of fear, such as increased heart rate, shortness of breath, trembling and muscle tension.
• Triggers for panic attacks can include overbreathing, long periods of stress, activities that lead to intense physical reactions (i.e., Exercise, excessive coffee drinking) and physical changes occurring after illness or a sudden change of environment.
• Treatment for panic attacks ranges across different form of therapies including medications, psychotherapy and stress management and relaxation techniques.

What is a Panic Attack?

Panic attacks are a type of fear response and can occur without a specific trigger. They're an exaggeration of your body's normal response to danger and stress. A sudden surge of intense fear which is accompanied by:

1) Strong body feelings, such as your heart beating rapidly, finding it hard to breathe, or feeling shaky (can vary from person to person).

🤢 Physiological Symptoms

2) Catastrophising thoughts, such as thinking that you will lose control or die.

🧠 Mental Symptoms

<aside> 📌 Most people reported experiencing panic attacks as heart attacks. 🫀

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Learn more about Panic Attacks

Difference between Panic Attacks & Anxiety*

Prevent: How can I prevent my panic attacks?

✓ practice breathing exercises 🫁 every day to help prevent panic attacks and relieve them when they happen

✓ practice regular exercise 🏃, especially aerobic exercise, to help you to manage stress levels, release tension, improve your mood and boost confidence

✓ eat regular meals 🍽️ to stabilise your blood sugar levels

✓ avoid caffeine☕, alcohol 🍺 and smoking 🚬 – these can make panic attacks worse

✓ explore and join panic support groups to get useful advice about how to manage your attacks

✓ ⭐ find a healthcare professional who will guide you in cognitive behavioural therapy (CBT) to identify and change the negative thought patterns that could be reinforcing your panic attacks