What to do when someone is having a panic attack

When someone has a panic attack, it is also a frightening experience for their loved ones or for casual bystanders. When helping the person, it is crucial, first of all, to remain calm yourself. In addition, there are important do’s-and-don’ts that you should take into account to get the attack under control together. In a panic attack, a person is suddenly overwhelmed by a wave of intense anxiety, which reaches a peak within a few minutes and often lasts almost half an hour. Sometimes there is a concrete reason for it, such as a major life event, but often the attack seems to come out of nowhere. Some only experience this once in their lives, others suffer from it regularly and therefore develop a panic disorder. According to estimates, panic disorders occur in about 4% of the population, more often in women.

Understanding Panic Attacks

Before diving into what to do, it helps to understand what a panic attack actually is. A panic attack is more than just feeling anxious; it’s a sudden surge of overwhelming fear and anxiety that can come with physical symptoms and a feeling of losing control. Think of it like your body’s alarm system going off without a real threat. The body reacts as if there’s immediate danger, triggering the fight-or-flight response. This response floods the body with adrenaline, causing the heart to race, breathing to quicken, and muscles to tense up.

Common Triggers

While some panic attacks occur without any obvious trigger, there are certain factors that might increase the likelihood of an attack:

• Stress: Major life changes, such as moving, starting a new job, or experiencing a loss, can trigger an attack.
• Phobias: Being exposed to a specific fear, like heights or flying, can provoke panic.
• Health Concerns: Sometimes, worrying excessively about one’s health can lead to panic attacks.
• Caffeine or Stimulants: High intake of caffeine or certain medications can exacerbate anxiety symptoms.

Understanding these triggers can help in managing and potentially preventing panic attacks.

Recognizing the Symptoms

A panic attack can be accompanied by many symptoms, which vary from person to person. Some common complaints that you can recognize are palpitations, nausea, trembling, sweating, breathlessness, chest pain, dizziness, and an upset stomach. In themselves, these phenomena are harmless, and often the result of too much superficial inhalation and exhalation, but they increase anxiety. This makes people think, among other things, that they are having a heart attack, going crazy, fainting, or even dying. Sometimes they end up in the emergency department, where no physical problems are identified.

Physical Symptoms

• Heart Palpitations: Rapid or pounding heartbeats.
• Sweating: Often excessive and unrelated to physical exertion.
• Trembling or Shaking: Uncontrollable shaking of hands or limbs.
• Shortness of Breath: Feeling like you can’t catch your breath.
• Chest Pain: Sharp or dull pain that can mimic a heart attack.
• Dizziness or Lightheadedness: Feeling faint or unsteady.

Psychological Symptoms

• Fear of Losing Control: A sense of impending doom or fear of going insane.
• Detachment: Feeling disconnected from reality or as if you’re observing yourself from outside your body.

The Do’s During a Panic Attack

It’s also particularly stressful to witness a panic attack, whether it’s a loved one or a stranger. Here’s how you can help:

Stay Calm

It is essential to stay calm yourself, otherwise, you can aggravate the situation. People experiencing a panic attack often look to those around them for cues on how serious the situation is. Your calmness can reassure them that they are not in immediate danger.

Offer Help

Understand the other person’s fear, even if you think it’s very exaggerated, and ask how you can help. By asking questions, you can make the person think about any previous attacks and how they recovered from them. Sometimes just knowing someone is there to help can greatly reduce anxiety.

Give the Person Space

It is best to make sure that the person has enough space. You can suggest going to a quiet place nearby and sitting down in a comfortable chair or sofa. Being in a crowded or noisy environment can intensify feelings of panic.

Help Them Breathe

Help them to breathe slower and deeper, not so much by insisting on this but mainly by leading by example. Keep talking in a friendly and positive tone, so you can distract the person from the symptoms. Simple calculation exercises can also help to shift focus. For example, counting backwards from 100 in sevens can occupy the mind and help reduce panic.

Engage in Grounding Techniques

Grounding techniques can help bring the person back to the present. Encourage them to focus on physical sensations by asking them to describe five things they see, four things they can touch, three things they hear, two things they smell, and one thing they taste. This sensory exercise can help shift focus from the panic attack.

The Don’ts

While there are many ways to help, there are certain things you should avoid doing:

Avoid Cliché Reassurances

Avoid statements like “stay calm,” “try to relax,” or “there’s nothing wrong.” Do not downplay the other person’s fear, because it is very real to him or her. Instead, validate their feelings by acknowledging that their fear is real to them.

Don’t Assume You Know Best

Do not pretend to know what the person needs, but instead ask what help he or she needs. Everyone experiences panic attacks differently, and what works for one person might not work for another.

Avoid Overwhelming Them with Questions

Don’t ask too many questions and keep it simple with short questions. When someone is in the midst of a panic attack, they may struggle to process information. Keep your communication clear and concise.

Do Not Confirm Negative Comments

If the person makes negative comments about themselves or their situation, do not agree or amplify these thoughts. Instead, gently guide the conversation towards more positive or neutral topics.

Stay Present

Stay with the person until he or she recovers. If the other person insists on being alone, it is best to keep an eye on things from a distance until the attack is over. This ensures their safety without infringing on their need for space.

Avoid the Paper Bag Myth

Do not give a paper bag to breathe in, because with that technique someone can faint. This outdated method can actually reduce the amount of oxygen in the bloodstream, potentially leading to fainting.

Supporting Recovery and Prevention

After the panic attack, it’s a good idea to talk about what happened and how to prevent new panic attacks. Do not muffle the problem away, but support the person to confront it and possibly seek professional help.

Open Dialogue

Encourage an open dialogue about what happened during the panic attack. Discussing triggers and feelings can help demystify the experience and reduce fear.

Professional Help

Consider suggesting professional help if panic attacks are frequent. Therapists can provide coping strategies and treatments, such as cognitive-behavioral therapy (CBT), which can be effective in managing panic disorders.

Lifestyle Changes

Encourage lifestyle changes that promote overall well-being, such as regular exercise, a healthy diet, and adequate sleep. Reducing caffeine and alcohol intake can also help minimize anxiety levels.

Mindfulness and Relaxation Techniques

Suggest incorporating mindfulness or relaxation techniques into their routine. Practices such as yoga, meditation, or tai chi can promote relaxation and reduce the frequency of panic attacks.

Building a Support System

Having a solid support system can significantly improve one’s ability to manage panic attacks. Encourage the person to:

• Connect with Support Groups: Joining a group of individuals who also experience panic attacks can provide comfort and shared experiences.
• Keep Friends and Family Informed: Educating close friends and family about panic attacks can help them provide better support.

Coping Strategies for the Individual

For those who experience panic attacks, having personal coping strategies can be invaluable. Here are some techniques to consider:

Breathing Exercises

Practice deep breathing exercises regularly. Techniques such as inhaling slowly through the nose, holding for a few seconds, and exhaling through the mouth can help regulate breathing during an attack.

Visualization

Use visualization techniques to create a mental “safe place.” During a panic attack, envisioning this place can help redirect focus and foster a sense of security.

Journaling

Encourage keeping a journal to document thoughts and feelings. Writing down experiences can help identify patterns or triggers that lead to panic attacks.

Positive Affirmations

Develop a set of positive affirmations that can be repeated during times of anxiety. Phrases like “I am safe” or “This feeling will pass” can be grounding and reassuring.

Common Mistakes and How to Avoid Them

Even with the best intentions, mistakes can happen. Here’s how to avoid common pitfalls:

Misinterpreting the Attack

Many people mistake panic attacks for other medical conditions, such as heart attacks. To avoid unnecessary medical interventions, familiarize yourself with the unique symptoms of panic attacks.

Overreacting

Seeing someone in distress can be alarming, but overreacting can escalate their anxiety. Keep your demeanor composed and your actions deliberate.

Ignoring the Problem

Sometimes, well-meaning individuals might suggest ignoring the problem, hoping it will go away on its own. While panic attacks can pass, ignoring them doesn’t address the underlying issues.

Neglecting Self-Care

Supporting someone through a panic attack can be emotionally taxing. Remember to take care of your own mental health and seek support if needed.

Looking Ahead

Panic attacks, while distressing, are manageable with the right tools and support. By understanding the nature of these attacks and knowing how to respond, you can make a significant difference in helping someone through their toughest moments. Whether you’re offering a listening ear, encouraging professional help, or simply being present, your support is invaluable on their journey to recovery.