Hello,
According to AnxietyUK.org.uk, 1 in 10 people are likely to have anxiety/panic disorder at some stage in life. This means that it is likely that those who fall into that category experience panic attacks. Panic attacks can be pretty scary, so it is important to be able to understand what they are and how to help someone through an attack.
You may know someone who has experienced panic attacks, maybe a loved one, or you may even be experiencing them yourself. Here I have put together a guide on what panic attacks are, and how to help someone if they're experiencing a panic attack. I am studying for a Psychology degree and also suffer from panic attacks myself, so I have tried to write this with a balance of factual information and personal experience.
What Is A Panic Attack?
Panic attacks are sudden intense feelings of panic with physical and psychological symptoms. Panic attacks come from our body's 'fight or flight response', where the body is faced with something it deems a danger. Millions of years ago this would've been important in keeping people alive as they hunted for their food for example, however now it can be triggered by things that aren't necessarily life threatening. They can be triggered by a certain experience, or can even happen for no clear reason.
There are plenty of reasons why someone might be triggered, which is unique to each individual. Examples could be going to parties and doing exams. My own personal triggers include bad dreams/memories, arguments, feeling claustrophobic and meeting new people. If you're suffering panic attacks, you should try to take note of what seems to trigger them. If you're close to someone who has panic attacks, it may be worth asking them what their triggers commonly are so you can be aware.
Symptoms
It's important to realise that the symptoms people experience can differ. Although there is a general guide, someone may not experience all of them or some that even aren't on the list. If you want to understand your loved one's attacks you can ask how they tend to feel. When I first told my boyfriend about panic attacks he was interested to know what signs to look for and what I feel so he knew exactly how he could help me.
Symptoms:
- Irregular or racing heartbeat
- Sweating
- Hyperventilating (shortness of breath, struggling to breathe)
- Shaking (if you're hyperventilating, the lack of oxygen to your muscles can cause the shaking and weakness)
- A choking sensation
- Nausea
- Dizziness
- Tingling
- Ringing in your ears
- Chest pains
- Feeling terrified
- Feeling you have no control
- Racing thoughts
- Feeling like you're dying or that you're having a heart attack
In my own personal experience, I start to have racing thoughts and feel like there is a belt tightening around my chest. My heart will start beating fast and I will begin to hyperventilate as I try to find my breath. This then leads to tingling, shaking and weakness.
Panic attacks duration averages around 10 minutes, but they can be less or more. 20 minutes is normally the longest duration. However, to the person experiencing them they can feel like a life time.
How Can I Help Someone Through A Panic Attack?
When seeing someone go through a panic attack, you may feel worried and like things are out of your control, especially if this is the first one you've seen, and that is okay. You'll most likely feel sympathetic and want to help. Once you know what to do, it becomes less frightening and you'll feel more in control and comfortable in what you do because you know what works.
If it is someone you're close to, ask them how they like to be helped so you know for future reference. Some may prefer space to breathe, some may prefer to be held. The most important thing in helping someone through a panic attack is to let them know that you're there for them, that they're in a safe space and you're willing to help them with whatever they need to get through it. You could say things like "I'm here for you" and "You're safe, I will look after you". When feeling something so frightening, it is nice to realise you're secure and someone is looking out for you.
Other examples of how to help:
- If in public, help them find somewhere where they can have their panic attack in privacy.
- Encourage them to slow down their breathing, and practice steady breathing with them.
- Counting to 10.
- Get them a glass of water because they may have a dry mouth from hyperventilating.
- Help them sit down in case they go weak and can't hold themselves up.
- Rub their back.
- Stroke their hair.
- Kisses on the cheek, forehead, etc (if you have that type of relationship, of course).
- Remind them that you're there for them and that they're safe.
- Don't leave them alone.
- Tell them that they can get through this.
- Don't pressure them in to talking or doing anything they don't want to do.
Once the panic attack is over, they may feel quite tired. If you're out, ask if they'd like to stay out or would like help getting home. If at home, let them rest and if that way inclined, give them a cuddle.
Being able to form a good routine in helping your loved one through their panic attack will make you feel prepared, and in return they will build up trust with you and know they can turn to you if they need it.
