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Anxiety and Panic Attacks
Experiencing anxiety or panic attacks after sexual abuse is common. This page explains symptoms, coping strategies, and where survivors can find professional and practical support.
What Are Anxiety and Panic Attacks?
Anxiety is a feeling of worry, nervousness, or unease. It’s normal to feel anxious at times, but after sexual abuse, anxiety can become more frequent or intense.
Panic attacks are sudden episodes of intense fear that trigger severe physical reactions, even when there is no real danger. During an attack, you may feel like you are losing control, having a heart attack, or even dying. Panic attacks can occur without warning. Symptoms often peak within minutes.
Although panic attacks are not life-threatening, they can severely affect daily life. Treatment and coping strategies can be very effective.
How Sexual Abuse Can Lead to Anxiety and Panic Attacks?
Sexual abuse can have a lasting impact on mental health. Survivors may experience:
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Post-Traumatic Stress Disorder (PTSD): Flashbacks, nightmares, and heightened anxiety.
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Depression and anxiety disorders: Persistent sadness, hopelessness, and excessive worry.
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Sleep disturbances: Difficulty falling or staying asleep.
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Dissociation: Feeling disconnected from your body or surroundings.
Trauma-informed understanding is key to supporting survivors.
Recognising the Signs of Panic Attacks
Rapid, pounding heartbeat
Sweating
Trembling or shaking
Shortness of breath or tightness in the throat
Hot flashes or chills
Nausea or abdominal pain
Chest discomfort
Headache
Dizziness or light-headedness
Numbness or tingling
Feeling detached from mind or body
Coping through Panic Attacks
Symptoms are frightening but not dangerous. Panic attacks are a fear response, an extreme version of the body’s normal reaction to stress. You can try these strategies during an attack to help manage them.
Challenge negative thoughts:
Remind yourself that the panic attack will pass.
Relaxation techniques:
Try progressive muscle relaxation to ease tension.
After a Panic Attack: Self-Care
After an attack, you may feel exhausted or shaken. Practise self-care by:
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Resting: Allow time to recover without judgment.
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Seeking support: Talk to someone you trust.
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Engaging in comforting activities: Listen to music, read, or do hobbies that help you relax.
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Maintaining a routine: Structure helps reduce ongoing anxiety.
Managing Anxiety Daily
Strategies to reduce anxiety include:
Breathing exercises:
Slow, deep breaths can calm your nervous system.
Grounding techniques:
Focus on your surroundings to stay present.
Challenging unhelpful thoughts:
Replace negative thoughts with realistic alternatives.
Problem-solving:
Set aside time to plan solutions for worries, breaking them into small steps.
Avoiding avoidance:
Gradually face situations that make you anxious to build confidence.
Lifestyle adjustments:
Regular exercise, good sleep, avoiding caffeine or alcohol, and joining support groups can help.
Support for Survivors
If anxiety or panic attacks are affecting your daily life, it’s important to seek help. Survivors of sexual abuse often benefit from support that understands the impact of trauma.
Professional support may include:
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Therapy: Trauma-informed approaches such as Cognitive Behavioural Therapy (CBT) or Eye Movement Desensitisation and Reprocessing (EMDR) can help process traumatic experiences and manage anxiety and panic attacks.
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Medication: A GP or psychiatrist can prescribe medications to help manage severe anxiety or panic symptoms when needed.
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Trauma-informed counselling: Professionals trained in sexual abuse support can provide safe spaces to talk about experiences without judgement.
You do not have to manage anxiety or panic attacks alone. Seeking support is a brave step toward recovery and safety, and there are services specifically tailored to help survivors of sexual abuse navigate these challenges.