How to recognise the signs of a panic attack and help others like US singer Meghan Trainor

AMERICAN singer Meghan Trainor has revealed she was left housebound for days by severe panic attacks.

Once diagnosed, she was able to conquer them with therapy and a healthy diet.

With one in four people in Britain reporting anxiety problems, LAURA STOTT explains how to recognise the signs of a panic attack and ways to help you cope.

What are they?

Panic attacks are an extreme wave of intense anxiety, panic or fear which causes the body to react physically.

They might happen as a one-off or regularly. Most last between five and 20 minutes.

Know the signs

Typical symptoms include a pounding or racing heart, ringing ears, feeling faint or dizzy and intense sweating or shivering.

You might experience nausea, pins and needles or chest pains. Many sufferers struggle to breathe.

What are the causes?

Extreme anxiety levels cause the body to have a “fight or flight” physical reaction.

Triggers for this include work, financial stress or relationships.

Fear or phobias of situations, such as heights, or existing medical conditions such as depression can also bring on attacks.

See your GP

Book an appointment with your doctor to confirm a diagnosis.

It is common to feel like you are going to lose control or die but attacks will not cause lasting physical harm.

Medication or cognitive behavioural therapy (CBT) can offset negative thought patterns.

Try to breathe

Use breathing techniques to help. Sit or stand up tall, as this gives you more breathing room.
Inhale and exhale while counting to five.

Relax

Try to consciously relax when panic levels rise. Anxiety causes physical tension so concentrate on each area of your body and attempt to eliminate muscle tightness.

Focus on positive thoughts.

Prevention ploys

Doing regular exercise can lower stress levels.

Eat healthy meals to keep blood sugar stable and avoid caffeine, booze and cigarettes.

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