Panic attacks are sudden, intense episodes of fear or discomfort that can occur unexpectedly and without any clear trigger. These attacks can be distressing not only for the person experiencing them but also for those who are witnessing the event. While panic attacks are often associated with anxiety disorders, anyone can experience one at some point, regardless of their mental health history.
Understanding how to support someone in the midst of a panic attack can make all the difference in reducing their symptoms and helping them regain a sense of control. The following guide will explore what happens during a panic attack, how to recognize the signs, and the first aid steps you can take to provide immediate support.
1. What Happens During a Panic Attack?
A panic attack involves an overwhelming surge of fear or anxiety that peaks within minutes. Physically, it triggers the body’s fight-or-flight response, leading to symptoms like a racing heart, shortness of breath, dizziness, chest pain, and shaking. Although these symptoms are frightening, they are not life-threatening, and they tend to subside within 10 to 20 minutes.
The feelings of fear or impending doom that often accompany panic attacks can be so intense that it may feel as though the person is in immediate danger. In reality, the body’s reaction is a false alarm, as it prepares to “fight” or “flee” from a perceived threat that does not actually exist.
2. Recognizing the Signs of a Panic Attack
Recognizing when someone is experiencing a panic attack is crucial in offering effective support. While symptoms can vary from person to person, common signs include:
- Physical Symptoms: These might include rapid breathing (hyperventilation), a racing or irregular heartbeat, chest tightness or pain, dizziness, trembling or shaking, sweating, chills, and hot flashes.
- Emotional Symptoms: The individual may report feelings of terror, a fear of losing control, or a sensation of detachment from reality.
- Behavioral Symptoms: People experiencing panic attacks may attempt to flee the situation, display agitation, or become overwhelmed by a sense of dread.
While panic attacks can be very distressing, understanding that they are temporary and do not pose any physical danger can help both the affected person and the bystanders handle the situation more effectively.
3. First Aid Steps for Helping Someone During a Panic Attack
Knowing how to help someone during a panic attack can provide immediate relief. Here are the steps to follow to assist someone in distress:
a) Stay Calm and Reassure Them
The first step in providing support during a panic attack is to remain calm yourself. Your demeanor will have a significant impact on the individual’s ability to calm down. Speak in a soothing and gentle voice, and let them know that they are safe. Reassure them that while their experience is overwhelming, it is not life-threatening and that the episode will pass soon.
b) Encourage Slow, Deep Breathing
One of the most effective ways to alleviate panic attack symptoms is by focusing on breathing. Help the individual slow their breathing by guiding them to take deep, controlled breaths. You can encourage them to:
- Inhale deeply through their nose for a count of four.
- Hold their breath for a count of four.
- Exhale slowly through their mouth for a count of four.
This process, known as diaphragmatic breathing, helps to reduce the physical symptoms of hyperventilation, such as dizziness and lightheadedness, and it can bring the body back into a state of calm.
c) Create a Calm and Safe Environment
If possible, guide the individual to a quiet space away from any distractions or stressors. Bright lights, loud noises, and chaotic environments can worsen the feelings of panic. If the situation occurs in a public place, help them move to a secluded area where they can focus on calming down.
Encourage the person to sit down if they are standing or walking around in distress. Sitting or leaning against something sturdy can provide physical support, which can be comforting during a moment of panic.
d) Encourage Grounding Techniques
Grounding techniques can help distract the individual from the overwhelming feelings of panic and bring them back into the present moment. One effective technique is the 5-4-3-2-1 method, which engages the senses. Guide them to focus on the following:
- Five things they can see: Ask them to look around and name five things they can see in the environment.
- Four things they can touch: Encourage them to notice and describe four things they can physically feel, like the texture of their clothes or the surface they are sitting on.
- Three things they can hear: Have them listen for and name three sounds they can hear in the background.
- Two things they can smell: Ask if they can identify any smells around them.
- One thing they can taste: Encourage them to focus on one flavor or texture, whether it’s the taste in their mouth or a sip of water.
This technique helps to shift the person’s focus away from their distress and onto their surroundings, which can significantly reduce the intensity of the panic attack.
e) Encourage Positive Self-Talk
As the individual begins to calm down, gently encourage them to replace negative thoughts with more reassuring and positive ones. For example, they might repeat phrases like:
- “This will pass.”
- “I am in control.”
- “I am safe.”
Encouraging positive self-talk can help the person gain back a sense of control and reduce feelings of helplessness.
4. When to Seek Medical Help
In most cases, panic attacks will subside on their own with the appropriate first aid interventions. However, there are times when medical attention is necessary. Consider seeking emergency help if:
- The individual has never experienced a panic attack before, and their symptoms are unusually severe.
- They are experiencing chest pain or discomfort, as this could indicate a heart-related issue.
- The symptoms do not improve or worsen despite attempts to help.
- The person loses consciousness or seems unable to recover from the panic attack.
It’s also advisable to encourage individuals who experience regular panic attacks to consult with a healthcare professional to explore ongoing treatment options, such as therapy, medication, or stress management techniques.
5. Long-Term Strategies for Managing Panic Attacks
For individuals who experience frequent panic attacks, a more long-term approach may be necessary. Psychological therapies like Cognitive Behavioral Therapy (CBT) are effective in helping individuals understand the root causes of their panic and develop coping strategies. Regular mindfulness practice, exercise, and a balanced lifestyle can also play a key role in reducing the frequency of panic attacks.
Final Thoughts
Supporting someone during a panic attack requires patience, compassion, and a calm presence. By understanding the symptoms, offering reassurance, and guiding them through breathing and grounding exercises, you can help reduce their distress and help them regain control. While panic attacks can be frightening, with the right approach and support, they are manageable. It’s important to remember that, though the experience is uncomfortable, it is temporary, and with time, the individual will recover.
