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Anxiety and Panic Attacks

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

What is a panic attack?

A panic attack is an exaggeration of your body’s normal response to fear, stress or excitement. It is the rapid build-up of overwhelming physical sensations, such as:

  • A pounding heartbeat
  • Feeling faint
  • Sweating
  • Nausea (feeling sick)
  • Chest pains
  • Feeling unable to breathe
  • Shaky limbs, or feeling like your legs are turning to jelly
  • Feeling like you are not connected to your body

“I could feel all these physical symptoms building inside me, literally filling every part of my body until I felt completely light-headed and disembodied. I felt like I couldn’t breathe, I just wanted to get out, go somewhere else, but I couldn’t because I was on a train.” 

During a panic attack you might feel very afraid that:

  • You are losing control
  • You are going to faint
  • You are having a heart attack
  • You are going to die

“My teeth would chatter uncontrollably and my whole body would tremble, I’d hyperventilate and cry with panic as the feeling that I was going to fall unconscious was so convincing.”

When do panic attacks happen?

It is different for different people. You might have a good understanding about situations or places that are likely to trigger an attack for you, or you might feel that your attacks come without warning and happen at random.

Panic attacks can also come in the night while you are asleep and wake you up. This can happen if your brain is very alert (due to anxiety) and interprets small changes in your body as a sign of danger. Experiencing a panic attack during the night can be particularly frightening, as you may feel confused about what is happening and are helpless to do anything to spot it coming.

“I can’t sleep due to panic attacks and nightmares. When I fall asleep within an hour I am up, soaked, heart racing and shaking.”

How long do panic attacks last?

Most panic attacks last for between 5 and 20 minutes. They can come on very quickly, and your symptoms will usually peak within 10 minutes. Sometimes you might experience symptoms of a panic attack which last for up to an hour. If this happens you are probably experiencing one attack after another, or a high level of anxiety after the initial panic attack.

How often might I have panic attacks?

Again, it is different for different people. You might have one panic attack and never experience another, or you might have attacks once a month or even several times a week.

What can I do about panic attacks?

Having a panic attack can be a truly terrifying experience, but there are things you can do:

  • For practical suggestions about how to manage anxiety and panic attacks, see ‘How can I help myself manage anxiety?’
  • You might also find it helpful to read our information on ‘What treatment can I get for anxiety?’
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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

Panic attacks

What is a panic attack?

A panic attack is an exaggeration of your body’s normal response to fear, stress or excitement. It is the rapid build-up of overwhelming physical sensations, such as:

  • A pounding heartbeat
  • Feeling faint
  • Sweating
  • Nausea (feeling sick)
  • Chest pains
  • Feeling unable to breathe
  • Shaky limbs, or feeling like your legs are turning to jelly
  • Feeling like you are not connected to your body

“I could feel all these physical symptoms building inside me, literally filling every part of my body until I felt completely light-headed and disembodied. I felt like I couldn’t breathe, I just wanted to get out, go somewhere else, but I couldn’t because I was on a train.” 

During a panic attack you might feel very afraid that:

  • You are losing control
  • You are going to faint
  • You are having a heart attack
  • You are going to die

“My teeth would chatter uncontrollably and my whole body would tremble, I’d hyperventilate and cry with panic as the feeling that I was going to fall unconscious was so convincing.”

When do panic attacks happen?

It is different for different people. You might have a good understanding about situations or places that are likely to trigger an attack for you, or you might feel that your attacks come without warning and happen at random.

Panic attacks can also come in the night while you are asleep and wake you up. This can happen if your brain is very alert (due to anxiety) and interprets small changes in your body as a sign of danger. Experiencing a panic attack during the night can be particularly frightening, as you may feel confused about what is happening and are helpless to do anything to spot it coming.

“I can’t sleep due to panic attacks and nightmares. When I fall asleep within an hour I am up, soaked, heart racing and shaking.”

How long do panic attacks last?

Most panic attacks last for between 5 and 20 minutes. They can come on very quickly, and your symptoms will usually peak within 10 minutes. Sometimes you might experience symptoms of a panic attack which last for up to an hour. If this happens you are probably experiencing one attack after another, or a high level of anxiety after the initial panic attack.

How often might I have panic attacks?

Again, it is different for different people. You might have one panic attack and never experience another, or you might have attacks once a month or even several times a week.

What can I do about panic attacks?

Having a panic attack can be a truly terrifying experience, but there are things you can do:

  • For practical suggestions about how to manage anxiety and panic attacks, see ‘How can I help myself manage anxiety?’
  • You might also find it helpful to read our information on ‘What treatment can I get for anxiety?’