Panic attacks

A panic attack is a feeling of sudden and intense anxiety along with physical symtoms such as shaking, feeling disorientated, nausea, rapid, irregular heartbeats, breathlessness and sweating.

Breathing exercise for panic attacks:

If you're breathing quickly during a panic attack, doing a breathing exercise can ease your other symptoms. Try this:

• Breathe in as slowly, deeply and gently as you can, through your nose
• Breathe out slowly, deeply and gently through your mouth
• Some people find it helpful to count steadily from 1 to 5 on each in-breath and each out-breath
• Close your eyes and focus on your breathing
• You should start to feel better in a few minutes. You may feel tired afterwards
• Visit the No Panic website for another breathing exercise to calm panic

Ways to prevent panic attacks:

"You need to try to work out what particular stress you might be under that could make your symptoms worse," says Professor Salkovskis. "It's important not to restrict your movements and daily activities."

• Doing breathing exercises every day will help to prevent panic attacks and relieve them when they are happening
• Regular exercise, especially aerobic exercise, will 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

The Mental Health Charity, Mind, provide advice and support on panic attacks.