We all deal with worries, anxieties, and feelings of fear and dread at times. A panic attack is a severe reaction to a fear that may or may not be real or have a trigger. Maybe you or someone you know has only had one panic attack, or maybe it happens frequently with recurrent attacks. Regardless, it is important to know how to recognize a panic attack and what to do.
What Happens During a Panic Attack?
Someone experiencing a panic attack not only has emotional reactions but physical ones as well. Their heart may start pounding, or they may become flushed or develop the chills. There is usually no real threat, but the attack feels very real to that person.
The Two Worst Parts of a Panic Attack
You never know when you will get a panic attack. They come without any warning and can occur in a second. You might be sitting in a business meeting, relaxing at home, waking up from a nap, or driving your car. You never know when it will happen.
The second worst part is wondering if/when it will happen again, and living in fear it will.
How to Recognize a Panic Attack
Everyone is different but there are some common symptoms of a panic attack.
They include the following:
- Fear of death
- Feeling of impending doom or danger
- Rising heart rate
- Chills or hot flashes
- Dizziness, vertigo, lightheadedness
- Sweating
- Trembling and shaking
- Headache
- Chest pain
- Nausea or abdominal cramping
How to De-Escalate a Panic Attack
It is probably easier to accomplish this with another person, but you can try it yourself.
If You Are Having the Panic Attack
If you are the one having the attack, focus on the following:
- Slow your breathing down and recognize you are experiencing a panic attack. That may help ground you.
- Tell yourself it will end and focus on that.
- Focus on something in the distance. Look at fall leaves out the window, rain falling, or cars driving by. Keep looking without moving your eyes away.
If You Are Witnessing a Panic Attack
If you are helping someone else having an attack, the following can help:
- Stay as calm as possible. You don’t want to intensify their fears.
- Do not be judgmental, criticize, or be condescending.
- Encourage them to breathe, and do it slowly together.
- Encourage them to focus on something else they can see. Have them name five or six objects and repeat them.
- Whatever you are asking them to do, do it yourself with them.
- Lastly, encourage them to see help.
If you or a loved one is struggling to manage panic attacks, contact Psychiatry Unplugged for treatment options and help in Las Vegas, Los Angeles, or Burbank. We also see patients via telehealth in California, Nevada, South Carolina, Washington, Oregon, and New York. Request an appointment through our secure online form to get started today!
Sources: Overcoming Panic Attacks: 8 Effective Tips (freedompathcounseling.org)
Panic – Mental Health Foundation
Panic attacks and panic disorder – Symptoms and causes – Mayo Clinic
