Think you could be having a panic attack? Here's what you need to do.

by Mamamia Team June 29, 2015

Rule number one: stay calm. Image via iStock

It doesn’t matter whether it’s the first time or the fiftieth, panic attacks can be extremely scary.

Beyond Blue estimates that approximately 40 per cent of the population will experience a panic attack at some stage in their lives, while five per cent of Australians will suffer from recurrent panic attacks, known as panic disorder.

When there’s no warning, it can be frightening for both you and those around you to deal with. However, there is a way tackle them.

Yuliya Richard, a psychologist at Blue Horizon Counselling, believes that learning to recognise the symptoms and preparing a plan is the best way to cope.

According to Richard, there are many symptoms that signal you might be having a panic attack.

They could happen individually, or all at once.

Know the symptoms.

During a typical attack, you may experience a range of these strong physical sensations as well as fearful or scared thoughts. (Post continues after gallery.)

Celebrities who have battled Anxiety Disorder

Emma Stone

Emma Stone has had a long history of panic attacks, and told USA Today "I just started meditating in January... It's changing my life completely. I'm pretty into it. Once or twice a day, I meditate. That has been the best thing for my mind."

Olivia Munn

Actress Olivia Munn has been very public about her battle with anxiety, revealing to Marie Claire in 2013 that she is "trying to overcome my social anxiety. Its manifested in trichotillomania, a disorder that gives me the urge to pull out my eyelashes."

Adele

Adele told The Rolling Stone in 2011 "I'm scared of audiences... I get shitty scared. One show in Amsterdam, I was so nervous I escaped out the fire exit. I've thrown up a couple of times. Once in Brussels, I projectile-vomited on someone. I just gotta bear it. But I don't like touring. I have anxiety attacks a lot."

Kate Moss

Kristen Stewart

Selena Gomez

Selena Gomez sought help in January 2014 for her severe anxiety, telling fans in a statement: It has become clear to me and those close to me that after many years putting my work first, I need to spend some time on myself in order to be the best person I can be."

Kim Basinger

Hollywood Actress, Kim Basinger, has had a history of social anxiety, agoraphobia and panic disorder. Basinger has been open about her mental health issues, and in an interview with Charlie Rose stated: "Fear has been something I've lived with my entire life, the fear of being in public places - which led to anxiety or panic attacks... I stayed in my house and literally cried every day."

Barbra Streisand

Oprah Winfrey

“Because such attacks often feel like they happened out of the blue, people usually start to worry about it happening again unexpectedly and so feel very stressed out,” she says.

1. Acceptance

The first step in managing a panic attack is acceptance. Panic attacks are not discriminatory – they can happen to anyone, regardless of how healthy or successful you are.

“First, obtain medical clearance from your doctor that there are no underlying medical conditions,” Richard says.

“Realise that you do not have to continue suffering from panic attacks. Acceptance does not mean surrender, it only means that you recognise what you are dealing with and that you will take steps to deal with this issue,” she says.

2. Inform yourself

Do your research. Image via iStock.

Richard says it's extremely important to learn about panic attacks and what happens to your body when you experience them.

This helps to rationalise some of the thoughts you might have during an attack.

"For example: If you're thinking 'It feels as if I am going to suffocate', you can rationalise that you are not going to suffer during a panic attack," she says.

"Although you might feel tightness in your chest and restricted breathing, this is because under stress the muscles of your neck and chest tighten temporarily and reduce your respiratory capacity. This tightening sensation will pass. Although it is highly unpleasant, it is not dangerous."

Remember, it's not going to last forever.

3. Breathe.

"It might sound obvious, but sometimes our breathing can cause us to feel as if we are losing control and exacerbate the feelings of anxiety and tension," Richard says. (Post continues after gallery.)

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"Often when we experience a sensation as if we are going to suffocate, we try to breathe faster in order to get more air, and it results in letting off too much carbon dioxide, which might result in you feeling agitated and weird. Try abdominal breathing for a few minutes."

4. Learn to relax

It's important to look for new ways to relax, such as progressive muscle relaxation, conducting a body scan or practicing mindfulness relaxation.