Do you sometimes feel your heart racing for no clear reason, or find yourself suddenly struggling to breathe, with a tight chest and dizzy head? Do overwhelming waves of fear or dread hit you out of nowhere, leaving you feeling like you might faint, lose control, or even die? Perhaps you avoid certain places or situations because you're worried these terrifying feelings might strike again. If this sounds familiar, you may be experiencing panic attacks, a distressing but treatable condition that affects many Australians. Insightful Living Co., a holistic psychology clinic in Melbourne, offers professional care to help you manage this condition and build resilience.
What are panic attacks?
A panic attack is a sudden episode of intense fear or discomfort that peaks within minutes. It’s often described as overwhelming, frightening, and distressing. Additionally, they can come about even when there’s no real danger.
Some common symptoms include:
- Rapid heartbeat (palpitations)
- Shortness of breath
- Chest pain or tightness
- Dizziness or light-headedness
- Sweating or chills
- Trembling or shaking
- Nausea or stomach upset
- Tingling or numbness
- A sense of detachment from reality (derealisation) or oneself (depersonalisation)
- Fear of losing control, fainting, or dying
For many people, a first panic attack feels like a heart attack or medical emergency, and many people may feel the need to visit their GP or hospital. However, these episodes, while deeply uncomfortable, are not life-threatening and typically pass within 10–20 minutes. * Psychology in Surrey Hills helps to guide you through techniques to help you navigate these feelings.
* It is always important that you prioritise your health and safety, and if your symptoms do not show any signs of improving, then please go to your local doctor or hospital, or call 000.
Why do panic attacks happen?
Panic attacks occur when the body’s natural fight or flight system has a very intense reaction. This system is meant to prepare us to face danger. However, in panic attacks, it activates without a real threat.
When this happens, stress hormones (like adrenaline) flood the body, speeding up the heart, increasing breathing, and making you feel alert and uneasy. Without an actual threat to respond to, this cascade of symptoms can feel terrifying and self-reinforcing.
Who experiences panic attacks?
Anyone can experience this condition, some older and some younger. In fact, some individuals may have just one or two in their lifetime, while others develop recurrent panic attacks that may lead to Panic Disorder.
Factors that may increase the likelihood of panic attacks include:
- Family history of anxiety or panic
- High levels of stress or trauma
- Certain personality traits (e.g., sensitivity to stress)
- Use or withdrawal from substances like caffeine, alcohol, or stimulants
- Changes to hormonal cycles, e.g different times of the menstrual cycle and peri menopause.
If panic attacks are affecting your wellbeing, we recommend getting help. Surrey Hills psychology aims to help you feel safe and confident in yourself again. The team at Insightful Living Co., looks at emotional, physical, and social factors to fully support your growth.
How common are panic attacks in Australia?
Panic attacks are more common than many Australians realise. According to the Australian Bureau of Statistics, in 2020-21:
- 2.3% of Australian males and 5.0% of Australian females aged 16–85 years met the criteria for Panic Disorder.
- 17.2% of Australians experienced an anxiety disorder within the past year.
- Among young Australians (aged 16–24), 39.6% experienced a mental disorder, with anxiety disorders being the most common.
The link between panic attacks and anxiety
Panic attacks are often part of broader anxiety disorders, but can also happen alone. Anxiety is typically a constant state of worry or fear about potential future threats. These attacks are sudden, intense surges of fear that feel immediate and overwhelming.
Panic attacks are associated with:
- Panic Disorder
- Generalised Anxiety Disorder (GAD)
- Social Anxiety Disorder
- Post-Traumatic Stress Disorder (PTSD)
- Specific Phobias
Some people develop anticipatory anxiety, fearing when the next attack might strike . This is called a ‘fear of the fear’ which is very understandable since it isn’t a pleasant feeling. However, this can lead to avoidance behaviours that limit daily life.
Two helpful strategies to manage panic attacks
1: Grounding techniques - The 5-4-3-2-1 method
This simple exercise can pull your focus away from panic and into the present
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This strategy can help break the panic cycle and calm your mind by bringing your mind’s focus to other things, rather than the narrowed focus on the threat.
This strategy is considered a Top-Down Approach – the aim is to change the mind’s activity and focus to then relax the body. It is very difficult to feel safe and relaxed when you are having fearful thoughts.
2: Slow Breathing - Box breathing techniques
Panic causes rapid, shallow breathing, which worsens symptoms and maintains the high-anxious state. Box breathing helps slow this down and calms the nervous system:
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
Repeat several times. This calms your body’s stress response and reduces dizziness, chest tightness, and fear.
The strategy is considered a Bottom-Up Approach – the aim is to change the body and nervous system’s state to feeling relaxed =, to then calm the mind’s activity and thoughts. It is very difficult to have calming thoughts when your body feels on edge and anxious.
How can a psychologist help?
Seeing a registered psychologist in Australia can help you learn practical ways to reduce panic attacks and improve quality of life. Some proven therapies include:
1. Cognitive Behaviour Therapy (CBT)
CBT is one evidence-based therapy that teaches you to challenge unhelpful thoughts (like “I’m dying” or “I’ll lose control”) and replace them with calm, realistic ones.
2. Exploring the underlying fear and causes
A psychologist can also help uncover and address deeper issues such as trauma, life stress, or unresolved fears that may be contributing to your symptoms.
3. Psychoeducation
Understanding what they are and why they feel so intense may help to reduce fear and empower you to manage them.
4. Mindfulness & relaxation training
Mindfulness, muscle relaxation, and breathing techniques help you reduce overall anxiety and prevent symptoms and attacks from escalating.
Psychology in Surrey Hills, offered by Insightful Living Co., aims to provide compassionate, practical support. We try to support you as a whole person, taking into account all influencing factors. In doing this, we may offer you techniques to prevent panic attacks from escalating.
When should you seek professional help?
Consider seeing a psychologist if:
- Panic attacks are frequent, unexpected, or distressing
- You’re avoiding places, people, or situations because of fear of panic
- Panic is interfering with work, relationships, or daily activities
- You want to learn long-term coping strategies
In Australia, you may be eligible for Medicare rebates for sessions with a psychologist via a GP Mental Health Treatment Plan under the Better Access Initiative.
Getting support for panic attacks
Panic attacks are frightening but highly treatable. With the right understanding, strategies, and professional support, they can become manageable, allowing you to regain confidence and control.
If you or someone you care about is struggling with panic or anxiety, our team at Insightful Living Co. is here to help. We offer holistic psychology in Melbourne, working with you to find tools and support to help you feel more in control. If you are after help in managing these emotions and difficult situations, please book an appointment today.
About the author
Anita Missiha (Principal Psychologist at Insightful Living Co)
Anita Missiha is a Principal Psychologist and registered member of the APS, with a particular interest in anxiety, depression, eating concerns, and work-related issues.