Understanding Panic Attacks & Anxiety

Navigating Panic Attacks: Treatment and Self-Help

Panic attacks can be overwhelming and frightening experiences, often associated with anxiety and related disorders. It is important to understand what exactly a panic attack entails and how it affects individuals, particularly women who may experience them differently. In this blog post, we will explore panic attacks, their symptoms, and the impact they have from a women’s perspective. By shedding light on this topic, we aim to provide support and guidance for those who may be struggling and help them find ways to manage and overcome panic attacks.

Unraveling the Experience of Panic Attacks

The Physical Symptoms of Panic Attacks:

Panic attacks are characterized by a surge of fear and anxiety, accompanied by intense physical sensations. Some common symptoms experienced during a panic attack include:

  • Hyperventilating or struggling to breathe
  • Increased heart rate and palpitations
  • Dizziness or feeling faint
  • Nausea
  • Trembling or shaking
  • Profuse sweating or feeling extreme temperature changes

It’s important to note that panic attack symptoms can sometimes resemble those of a heart attack or asthma attack. If unsure about the cause of these symptoms, it is always recommended to seek emergency medical assistance.

Navigating Panic Attacks: Treatment and Self-Help

Understanding and managing panic attacks can provide relief and a sense of control. Here are some strategies that can help:

1. Breathing Exercises:

  • Focus on slowing down your breathing by practicing deep breathing exercises.
  • Controlled breathing can help regulate your body’s response to anxiety and promote a sense of calm.

2. Grounding Techniques:

  • Ground yourself in the present moment by focusing on your immediate surroundings.
  • Engage your senses by observing what you can see, hear, feel, taste, and smell, bringing your attention back to the present.

3. Seek Support:

  • Reach out to a calm and reliable person, such as a friend or family member, who can provide reassurance and support during a panic attack.
  • Consider seeking help from a mental health professional who can offer guidance and therapeutic interventions.

Sarah Leake, founder of SAL Counselling, explains, “Panic attacks can be overwhelming, but it’s important to remember that you are not alone. With the right support, therapy, and understanding of your triggers, you can navigate through the waves of anxiety and regain a sense of control over your life.”

Counselling and Therapy: A Path to Relief

Counselling and therapy can be transformative for individuals experiencing panic attacks and anxiety. Here’s how they can help:

1. Identifying Triggers:

  • Through therapy, you can work with a trained professional to identify the underlying causes and triggers of your panic attacks.
  • Understanding your triggers empowers you to develop effective coping strategies and minimize the occurrence of panic attacks.

2. Providing Emotional Support:

  • Counselling offers a safe and non-judgmental space for you to express your fears, anxieties, and experiences associated with panic attacks.
  • A therapist can provide emotional support, guidance, and tools to manage panic attacks, helping you regain a sense of security and well-being.

3. Developing Coping Strategies:

  • Therapists specialize in various techniques, such as cognitive-behavioral therapy (CBT), that focus on restructuring negative thought patterns and developing healthy coping mechanisms.
  • These strategies can help you gain resilience, manage stress, and reduce the severity and frequency of panic attacks.


Understanding panic attacks and their impact on women’s lives is crucial for providing support and guidance. By recognizing the physical symptoms, implementing self-help techniques, and seeking therapy, individuals can regain control and find relief.

Contact Us

We understand that it takes courage to ask for help with panic attacks and anxiety – so when you’re ready to reach out, we’re ready for you. Feel free to contact us in any of the following ways…

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