Experiencing a panic attack or seeing a friend have one can be terrifying.
Here, experts outline the symptoms and coping mechanisms for dealing with them.
What are the signs of a panic attack?
“Panic attacks are intense bodily responses to things in our environment that are triggered by feelings of fear, worry, stress or danger,” explains Stevie Goulding, senior manager of parent and carer services at Young minds.
Patients often report experiencing an overwhelming sense of apprehension and anxiety, but their bodies will also display a range of physical symptoms.
“General symptoms include dizziness, rapid heartbeat, tremors, hyperventilation, nausea, tingling sensations, chest pain, feeling of suffocation and fear of dying or preventing one’s fate,” says Dr. Henk Swanepoel, director of psychology at Cygnet Healthcare. “Anxiety can also affect a person’s excretory and digestive systems, which can manifest in stomach cramps, nausea, diarrhea and loss of appetite.”
According to the NHS, most panic attacks last between five and 20 minutes, but some last up to an hour.
“The number of attacks you have will depend on the severity of the disease,” Swanepoel explains. “Some people have attacks once or twice a month, while others have them several times a week.”
What causes panic attacks?
Uncomfortable situations or past experiences could trigger a panic attack.
“Many situations can trigger anxiety in a person, a common cause being historical or childhood experiences,” Swanepoel says. “Experiencing trauma and distress during childhood can have a huge impact, for example, physical or emotional abuse, neglect, the death of a parent, etc.”
“Current life circumstances, such as unemployment, financial problems and bereavement, can also trigger anxiety,” Swanepoel adds. “Significant changes in daily life can also be a particular trigger.”
What helps control panic attacks?
Therapy is the most common form of treatment for panic attacks, but mindfulness may also help.
“Cognitive behavioural therapy (CBT) is a type of psychotherapy that can help people with anxiety disorders,” says Swanepoel. “This approach teaches people alternative ways of thinking, behaving and reacting to situations they perceive as anxiety-provoking. Another form of CBT is exposure therapy, which focuses on facing fears and is sometimes used alongside relaxation exercises.
“Another treatment option for some anxiety disorders is acceptance and commitment therapy (ACT). Unlike cognitive behavioral therapy, which focuses on negative thoughts, ACT uses strategies such as mindfulness and goal setting,” Swanepoel explains. “Stress management techniques, such as exercise, mindfulness, and meditation, can also reduce anxiety symptoms.”
Slowing down and taking time to focus on your breathing may also provide some relief from anxiety.
“The five-finger breathing exercise can be very helpful and can be done anytime, anywhere,” Goulding recommends. “The idea is to trace around each of the fingers, inhaling as the hand moves up, pausing for a few seconds, then exhaling as the hand moves down.
“Grounding techniques can also be helpful if we are experiencing panic attacks to help us reconnect with reality and tune into our body and senses. The five senses countdown can be a useful technique to do this, and involves thinking of five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste.”
Swanepoel also recommends keeping a journal to help identify what events and triggers are causing the distress.
What should I do if a friend is having a panic attack?
Staying calm and empathetic will go a long way in these situations.
“Try sitting them down or getting them on the floor, as they may feel dizzy or light-headed,” says Goulding. “Give them lots of comfort and reassurance that these feelings will pass and that you are there to help.”
When someone you know is having a panic attack, it can be hard to know what to do. Here are some things that can help. ⬇
1/ Stay with them
If you can, stay with the person during their panic attack. Just being there can help calm them down and remind them…— YoungMinds (@YoungMindsUK) March 1, 2024
Swanepoel adds: “Remind them to breathe slowly and deeply and to stay where they are. Encourage them to focus on what makes them feel safe and on positive, peaceful and relaxing images.”
Also, remember to take the time to listen to their concerns.
“Your loved one may need help to overcome an issue that is causing them anxiety, or they may want a distraction from a specific trigger,” Swanepoel adds. “By taking the time to listen to your loved one, you can provide comprehensive, personalized emotional support.”
