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Oct 2, 2024
Panic attacks are sudden and intense episodes of anxiety with no known or rational cause. Certain medications and substances, overwhelming and prolonged stress, mental health disorders, and brain injuries are just a few of the many possible triggers for panic attacks. Even taxing physical activity can be a catalyst. People can experience panic attacks while driving, alone at home, at work, or in public spaces. Fortunately, when you know how to recognize the signs and symptoms of panic attacks, you can offer much-needed help.
Up to 35% of the population will experience a panic attack at some point in their lives. While many people will have just one or two panic attacks throughout their lifetimes, for others, panic attacks are the symptoms of a treatable mental health issue known as panic disorder. During a panic attack, the body initiates its “fight or flight response” even though no danger is imminent.
Panic attacks aren’t just a heightened and irrational sense of impending doom. These events trigger real physiological responses. Among the most common signs of a panic attack or panic are:
During panic attacks, people often feel as though something bad is going to happen and that they lack the power to stop or control this unknown threat. Fear of losing control is another common symptom of a panic attack.
One of the best things you can do for someone in the throes of a panic attack is stay with them. Try holding their hand or placing a comforting hand on their shoulder or back. A gentle, physical touch can be grounding.
People with panic disorder may have their own self-soothing techniques. They might not want to be touched and prefer their space. Pay attention to their body language and verbal cues.
Ask if they want to move to another area. Panic attacks can last just five minutes or continue for an hour. Sometimes, it’s easier to wait these experiences out a safe distance away from the loud noises and sudden movements of densely populated rooms. A person who’s having difficulty breathing might feel a bit better after stepping outdoors.
Even though they may be triggered by real stressors, panic attacks aren’t based on rational fears. In many cases, even the people experiencing panic attacks understand this. Thus, your first response should never be to tell someone that there’s nothing to be afraid of. Instead, use positive and affirming statements like:
You can also ask:
People often avoid sharing their mental health issues for fear of being judged, misunderstood, or shamed. Don’t equate panic attacks with normal feelings of stress. It isn’t possible to empathize with someone who’s having a panic attack unless you’ve had one yourself. These events aren’t comparable to worrying about utility bills, work reviews, or other common stressors. You should also avoid making statements like:
Don’t offer life advice or tips for preventing anxiety while someone is in the middle of a panic attack. This isn’t the time to recommend doing yoga, quitting coffee, or taking up meditation.
Watching someone you care about panic could trigger feelings of panic and anxiety in you. Stay calm. Maintaining a calm, cool demeanor could help the other person calm down as well.
Grounding is a series of physical techniques that help people feel more calm, control, and present. Physical touch is an effective grounding technique, but only if the other person is okay with it. You can also encourage breathing, movement, and the physical handling of textured objects
Deep, diaphragmatic breathing and breathing while counting are several techniques that people with panic disorder are encouraged to use in therapy. However, these techniques work best when practiced. Trying them for the first time while in the middle of a panic attack could lead to hyperventilation or other negative physiological responses. Instead, simply remind the person to breathe. Statements like “focus on your breathing”, “remember to breathe”, and “stay right here, in the present” are best.
Encourage them to get up and move. Ask if they’d like to take a walk with you or if they want to stretch together. The opposite arm and leg movements of walking have a natural calming effect on the brain and body. Stretching promotes mindfulness, helps people center, and promotes even and relaxed breathing.
During severe panic attacks, handling textured items can be a tremendous help. Textured items distract people from their immediate physical and emotional discomfort and give them something simple to focus on. This might be a string of beads, a length of thick, coarse twine, or a fuzzy sweater or blanket.
A panic attack may be a one-off event that’s triggered by too much stress, aggressive physical exercise, or insufficient sleep. However, a person’s first panic attack could be the beginning of many unsettling, pulse-racing experiences. You can help your friend find counseling that suits their comfort levels and meets their needs. Options like Dialectical behavior therapy (DBT) and exposure therapy teach new and healthier ways of thinking, effective stress management techniques, and strategies for controlling the fear response.
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