Why Am I Having Panic Attacks? Causes and Help in Pakistan

That sounds terrifying, and it makes complete sense that you feel scared and alone. What you are describing is almost certainly a panic attack, and it is not dangerous even though it feels like you are dying or losing your mind. Your body has suddenly gone into a false alarm — your heart races, you can't breathe properly, you might sweat or shake or feel unreal. It is a physical reaction, not a sign that something is wrong with you as a person. Many people go through this, and it can be treated.

What is actually happening

Your body's fight-or-flight system has switched on for no real reason. It pumps adrenaline, makes you breathe fast, and sends blood to your muscles. That is why your chest tightens, your hands tingle, and your thoughts go blank. It feels overwhelming, but it will pass. The worst part usually lasts only a few minutes, even if it feels like forever.

What to do in the middle of it

• Breathe slowly — breathe in for four counts, hold for four, breathe out for four. Do that five times. It tells your brain the danger is over.
• Name five things you can see around you. A chair, a light, a cup. It pulls your mind away from the panic.
• Splash cold water on your face or hold an ice cube. The shock helps reset the alarm.
• Tell yourself out loud: "This is a panic attack. It will end. I am safe." It sounds simple, but it works.

When to see a doctor

If these attacks keep happening, a GP can check your heart and thyroid to rule out other causes. They can also refer you to a therapist who will teach you ways to stop the attacks before they start. In Pakistan, many people feel shy about this, but it is no different from going to a doctor for a fever. You are not weak for needing help — you are taking care of yourself.

You are not alone in this. Many people experience panic attacks, and they do get better with the right help. If you want to talk it through, Zara is here whenever you need.