Panic attacks are sudden episodes of intense fear or discomfort, often accompanied by physical symptoms such as a racing heart, chest pain, dizziness, and difficulty breathing. These episodes can feel frightening and overwhelming but they are treatable and manageable.
As a Cork-based psychotherapist, I’ve worked with many people who experience panic attacks. The good news is that, with the right tools and understanding, panic attacks can become much less disruptive over time.
Panic attacks occur when the body’s fight-or-flight system is triggered sometimes without any apparent danger. This response is governed by the autonomic nervous system.
Triggers can include:
Ongoing stress
Past trauma
Poor sleep
Excess caffeine
Unhelpful thinking patterns
Understanding the physiological basis of a panic attack can make it feel less frightening. Your body is trying to protect you but the alarm is misfiring – like fire brigade turning up at your home but you’ve just burned the toast!
How to Know It’s a Panic Attack
t’s important to rule out medical causes. If symptoms are new or unusual, always check in with your GP.
Common signs of a panic attack include:
Rapid or pounding heart
Dizziness or feeling faint
Sweating or chills
Chest tightness
Feeling detached or unreal
A sense of doom or fear of dying
These techniques may not stop the panic immediately, but they can reduce the intensity and help you move through the experience safely.
Remind yourself: “This is a panic attack. It will pass. I am safe.”
Try the 4-7-8 breathing technique:
Inhale for 4 seconds
Hold your breath for 7 seconds
Exhale slowly for 8 seconds
Repeat 4 times
This helps calm your nervous system and re-centre your body.
Use your senses to bring yourself back to the present.
Name:
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
Ask yourself:
“Is there real danger here?”
“Have I felt this way before and come through it?”
“Is this worried thought a fact or is it a feeling?”
Gentle movement even standing, walking, or stretching can help regulate your nervous system. If possible, change your environment or step away from the trigger. Doing something else, however small, can help shift your focus.
If you regularly experience panic attacks, counselling or psychotherapy can be helpful. A trained professional can work with you to explore the triggers, thoughts and experiences that may underlie your anxiety and help you develop tools to feel more in control.
I’m Caroline Crotty, a qualified counsellor and psychotherapist based here in Cork city. If panic attacks or anxiety are impacting your life, please don’t hesitate to contact me. You’re not alone and support is available.
Email me: hello@carolinecrotty.ie
Text or call me: 0877107032
Website: www.carolinecrotty.ie
This is a panic attack.
I am not in danger.
This will pass.
4-7-8 breathing
Box breathing (In 4 / Hold 4 / Out 4 / Hold 4)
My own method: _______________________
5-4-3-2-1 Feeling my senses
Count backwards from 100 in 7s (100, 93, etc.)
Hold something cold or textured
Other: ___________________________
__________________________________________
__________________________________________
Name: __________________________
Phone number: ___________________
1. ____________________________
2. ____________________________
3. ____________________________
Go outside
Lie down with a weighted blanket
Drink water
Write down what helped
Talk to someone
Other: ________________________
Need help managing panic or anxiety? I’m Caroline Crotty, a Cork-based counsellor / psychotherapist. If you’re looking for support, I’m here to help.
hello@carolinecrotty.ie
087 123 4567
www.carolinecrotty.ie
Caroline Crotty Counselling & Psychotherapy Limited - 636306 - Suite 7, Block A, South Terrace Medical Centre, Infirmary Road, Cork T12 WF40
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