Managing Panic Attacks

Panic attacks are terrifying experiences that many Kenyans mistake for heart attacks or spiritual attacks. Understanding and managing panic attacks reduces their frequency and intensity.

Panic attacks involve sudden, intense fear accompanied by physical symptoms. Heart racing, chest pain, shortness of breath, dizziness, and feeling of dying occur within minutes. They typically peak within 10 minutes and subside within 30.

In Kenya, panic attacks often occur in specific situations. Matatu rides in traffic, crowded markets, or work presentations trigger attacks. The fear of having another attack in public creates additional anxiety.

Cultural misunderstanding complicates management. Many Kenyans interpret panic attacks as spiritual attacks or witchcraft. This leads to seeking spiritual intervention rather than medical help, prolonging suffering.

During an attack, remind yourself it's temporary and not dangerous. You're not having a heart attack or dying. Panic attacks, while uncomfortable, aren't physically harmful. This knowledge reduces fear intensity.

Breathing techniques help immediately. Breathe slowly through your nose for 4 counts, hold for 4, exhale through mouth for 6. This activates the parasympathetic nervous system, countering panic. Practice when calm so it's automatic during attacks.

Grounding techniques redirect focus. Name 5 things you see, 4 you hear, 3 you can touch, 2 you smell, 1 you taste. This anchors you in the present moment rather than catastrophic thoughts.

Create a panic attack plan. Identify safe spaces - maybe your car, office, or quiet corner. Have supportive people to call. Keep water and comfort items accessible. Having a plan reduces anticipatory anxiety.

Avoid avoidance. While tempting to avoid triggers, this reinforces fear. Gradual exposure with support helps overcome panic-inducing situations. Start small and build confidence.

Professional help is available. Therapists in major Kenyan cities specialize in panic disorder. Medications can prevent attacks while you develop coping skills.