Many people find themselves in situations that cause them to fear, or panic and worse.

According to Dr Iba Mayele, at Clinic Galien, Kimironko, panic attacks are sudden periods of intense fear that may include, palpitation, sweating, shaking, shortness of breath or a feeling that something bad is going to happen. They are overwhelming, and have physical and emotional symptoms.

He says, panic attacks can occur due to a number of disorders including, panic disorder, social anxiety disorder, and post-traumatic stress disorder.

"Many people with panic attacks may have difficulty breathing, sweat profusely, tremble, and feel their hearts pounding. Some people will also experience chest pain and a feeling of detachment from reality or themselves. During a panic attack, they may think they are having a heart attack. "Others have reported feeling like they are having a stroke. Panic attacks can be scary and may hit you quickly,” states Healthline.

Mayele explains that there are long term, biological, environmental, and social causes of panic attacks. Biological causes may include, obsessive compulsive disorder, postural orthostatic tachycardia syndrome, post-traumatic stress disorder, hypoglycaemia, hyperthyroidism, mitral valve prolapse, dysregulation of the norepinephrine system in the locus coeruleus.

"Some people find it helpful to get a single object to focus all of their attention on during a panic attack. Pick one object in clear sight and consciously note everything about it,” Mayele adds.

How to go about it

Health experts recommend engaging in light exercises to keep the blood pumping the right way. Due to stress, they advise to choose light exercises that are gentle on the body, like walking or swimming. The exemption is hyperventilating or struggling to breathe. Do what you can to catch your breath first.

Mayele says panic disorder can be effectively treated with a variety of intervention, including psychological therapies and medication, like selective serotonin re-uptake inhibitor.

He further notes that lifestyle may cause or exacerbate panic anxiety, and disciplined aerobic exercise such as running has been shown to have a positive effect.

He adds that muscle relaxation techniques can help end your panic attack in its tracks by monitoring the body’s comeback; consciously relax one muscle at a time, starting with something simple like the fingers in your hand, and move your way up through your body. Muscle relaxation techniques will be most effective when you practice them before.

Healthline states that you should focus on the physical sensations you are familiar with, like digging your feet into the ground, or feeling the texture of your jeans on your hands. These specific sensations ground you firmly in reality and give you something to focus on.

Health experts advise that daily life can bring stress, which is why it is necessary to take care of yourself. For example, through feeding on a balanced diet, staying away from foods that don’t agree with you because the reactions can cause anxiety, and it is also important to avoid smoking and caffeine. Don’t drink alcohol or use illegal drugs. They may seem to calm you down, but can throw off your emotional balance, hinder your sleep and affect medication.