My Experience with Panic Attacks. How to know it.

It was a typical Wednesday morning, and I was getting ready for my 11:00 AM class, following my usual routine. After savouring my morning tea, I picked up my toothbrush and cup. Suddenly, my heart began to race out of nowhere. My hands trembled, and I struggled to catch my breath. An overwhelming sense of fear surged through me. It lasted for about five minutes, leaving me bewildered and scared. I paused, took a seat, and tried to calm myself. Ten minutes later, I had to head to school, but the experience lingered in my mind.

Two weeks later, it happened again. This time, I was walking the streets of Nairobi. The familiar fear gripped me once more. Realizing something was wrong, I decided to visit a therapist to discuss these unsettling episodes and chart a path forward.

It’s a brief episode of intense anxiety that causes physical sensations of fear

At this point, you might be wondering: what is a panic attack? It’s a brief episode of intense anxiety that causes physical sensations of fear, such as a racing heartbeat, shortness of breath, dizziness, trembling, and muscle tension. Panic attacks often occur unexpectedly and are not related to any external threat. Surprisingly, many people are not well-informed about panic attacks. According to research by WebMD, 1 out of 10 people experience them.

My Reflections on the Experience

The first attack caught me completely off-guard. I had never experienced such an overwhelming rush of fear without any apparent cause. The feeling was terrifying, and even after it ended, a cloud of dread hung over me. I began to worry constantly about when the next attack might happen and whether it would strike in a public space. It’s like carrying a shadow that you can’t quite shake, one that makes you second-guess your own sense of security and control.

What Happens During a Panic Attack?

During a panic attack, the body’s fight-or-flight response is triggered, even though there is no actual danger. The brain releases a surge of adrenaline, which leads to the physical symptoms like a racing heart, rapid breathing, and shaking. This response is designed to protect us in life-threatening situations, but during a panic attack, it’s like the alarm goes off when there’s no fire. Understanding this process helped me realize that while the experience is frightening, it’s my body’s way of trying to keep me safe.

Seeking Help and Finding Support

After the second attack, I knew I needed professional guidance. My therapist explained that panic attacks are often linked to stress, anxiety, or even past trauma. She suggested cognitive-behavioural therapy (CBT) to help manage and reduce these attacks. CBT works by identifying and challenging irrational thoughts that can lead to a panic response. We also discussed relaxation techniques, such as deep breathing exercises and mindfulness, which can help calm the body when anxiety begins to rise.

For some people, medication can also be part of the treatment plan, especially if the attacks are frequent or severe. The important thing is that I didn’t have to go through it alone—seeking help was the first step toward regaining control over my life.

Breaking the Stigma

One of the hardest parts of dealing with panic attacks is the fear of being judged or misunderstood. Mental health issues, especially anxiety disorders, are frequently stigmatized. People might say, “It’s all in your head,” or, “Just calm down,” without realizing that panic attacks are a real and debilitating experience. We need to normalize these conversations and create safe spaces for people to talk about their mental health struggles without fear of shame or judgment.

I remind myself that seeking help was a sign of strength, not weakness

Personal Growth and Resilience

Living with the uncertainty of when a panic attack might strike has taught me a lot about resilience. I’ve learned to be more mindful of my triggers and to be kinder to myself when I’m feeling anxious. While I still have moments of worry, I feel more equipped to handle them. Each day, I remind myself that seeking help was a sign of strength, not weakness, and that it’s okay to prioritize my mental health.

Understanding and addressing panic attacks can significantly improve your quality of life. If you or someone you know is experiencing these symptoms, don’t hesitate to seek professional advice. It’s important to know that you’re not alone, and there are effective ways to manage and overcome panic attacks.

Read: How to Boost Your Mental Health: The Power of Emotional Intelligence

Symptoms of a Panic Attack

• Heightened vigilance for danger and physical symptoms
• Anxious and irrational thinking
• A strong feeling of dread, danger, or impending doom
• Fear of going mad, losing control, or dying
• Feeling light-headed and dizzy
• Tingling and chills, especially in the arms and hands
• Trembling or shaking
• Sweating
• Hot flushes
• Accelerated heart rate
• A feeling of tightness in the chest
• Breathing difficulties, including shortness of breath
• Nausea or abdominal distress
• Tense muscles
• Dry mouth
• Feelings of unreality and detachment from the environment

It’s essential to seek medical advice if you experience these symptoms. Here are some tips to help manage panic attacks:

• Avoid caffeine, alcohol, and smoking, as these can worsen panic attacks.
• Exercise regularly to manage stress, relieve tension, and boost your mood.
• Eat a healthy diet.
• Manage stress in healthy ways.

Understanding your mind and body is a powerful first step toward regaining control and finding peace. Remember, you don’t have to face this alone—help is available, and healing is possible.

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