What To Do When Someone Else Is Having A Panic Attack
This section will provide some tips on how to help a person having a panic attack.
First, try talking them through a few of the methods above. For instance, help them find a peaceful spot, encourage them to take slow, deep breaths, and ask them to focus on a nearby object.
If you do not know the person, introduce yourself and ask them if they need help. Ask them if they have had a panic attack before, and if so, what helps them regain control.
People can also try the following tips when someone else is having a panic attack:
- Try to remain calm. This will help them relax a little more.
- Suggest moving to a quiet spot nearby and help them find one. Sitting down in a comfortable place can be very effective, as it allows them to focus on their breathing.
- Remind the person that panic attacks always end.
- Stay positive and nonjudgmental. Avoid validating any negative statements.
- Try having a gentle, friendly conversation to distract them and help them feel safe.
- Avoid telling them to calm down or telling them that there is nothing to worry about, as this devalues their emotions.
- Stay with them. If they feel that they need to be alone, make sure they remain visible.
Taking A Hot Shower For Anxiety Or Panic Attacks
Quick personal story here.
When I had my very first couple of panic attacks, I was only about 15 years old or so. I had never heard of a panic attack before, and was so scared of the physical symptoms that I was convinced I was going to die. Needless to say, I didnt know any methods for reducing anxiety. I didnt know about breathwork, meditation, or grounding techniques.
One thing I remember about these first few panic attacks was just how helpless they left me feeling. They would often come in waves, and in-between the panic attacks Id feel shaken up and exhausted. Not knowing what to do or where to go to calm down, I wound up finding respite in an unlikely place…
You guessed it: A Hot Shower or Bath.
There must be quite a few things a hot bath won’t cure, but I don’t know many of them. Whenever I’m sad I’m going to die, or so nervous I can’t sleep, or in love with somebody I won’t be seeing for a week, I slump down just so far and then I say: ‘I’ll go take a hot bath.’
Sylvia Plath– American Poet and Writer
I was already the one in my family known for taking 20-minute showers and irritating everyone else. I found the solitude and hot water relaxing. Since I didnt even know what meditation was back then, this was the closest I could come to a meditative experience.
Surprising Facts About The Best Ways To Treat Depression
An Easy Way to Try Hydrotherapy
I recommend patients with depression to use brief whole-body exposure to cold water in the form of a cold shower. Patients can start a shower at a comfortable warm temperature and slowly cool down the water over a five-minute period down to 68°F, at which point you can sustain for two to three minutes.
You can use a thermometer to check the temperature. This can be performed once or twice a day and may be continued for weeks to several months .
Given its low-tech, low-cost use, shower hydrotherapy is worth a try as part of an overall naturopathic strategy for lifestyle, dietary and nutrient support. I have seen patients with both depression and anxiety benefit. I have also seen benefits for patients with migraines as well. Although mild cold stress seems to help the brain work better, please note that too much of a good thing may not be so good: animal research has shown that extreme cold stress may actually impair brain and cognitive function . So, check with your doctor for any contraindications, then start light, and maybe not join the polar bear club just yet. Nevertheless, those polar bear clubbers are clearly onto something good.
Peter Bongiorno ND, LAc is co-director of Inner Source Health in New York, and author of How Come They’re Happy and I’m Not? The Complete Naturopathic Guide to Healing Depression for Good. Learn more here.
You May Like: Prodromal Stage Schizophrenia
Give Yourself A Simple Massage
In order to stop panic attacks, youll need to help yourself relax. Unfortunately, going to the spa regularly can be out of some peoples price range. So youll have to practice pampering yourself. There are a few spots that do the trick.
When having a panic attack, massage the top part of your nose between the eyes. Just move your finger up and down gently to help you relax. You can also massage your wrists or feet. Sometimes rubbing your chest above the heart can help you unwind. Some people rub ice on themselves in a massaging motion to help stop panic attacks. So you can try that too!
How To End An Anxiety Or Panic Attack
An anxiety attack can be terrifying, but it wont kill you. If you want to overcome it, take a deep breath and know it will end soon.
“Anxiety” is a general term that describes a variety of experiences, including nervousness, fear, apprehension, and worry, that are common in several mental health disorders. While most of us have anxiety at some time, this is completely different from an anxiety attack or anxiety disorder. Normal feelings of nervousness, worry, and fear often have a known trigger . But when you’re having a full blown panic attack or anxiety attack, the symptoms chest pain, flushing skin, racing heart, and difficulty breathing can make you feel as though you’re going to faint, lose your mind, or die. The reality is, you wont. The key to surviving is to learn all you can about anxiety attacks and practice the skills you need to get through them.
According to the Mayo Clinic, signs of an anxiety attack include:
- Abdominal cramping
- Fear of loss of control or death
- Feeling of unreality or detachment
- Shortness of breath or tightness in your throat
- Trembling or shaking
The Anxiety and Depression Association of America offers practical strategies in how to deal with stress and anxiety attacks, including:
- Accept that you cannot control everything.
- Do your best.
- Maintain a positive attitude.
- Learn what triggers your anxiety.
Here’s how to stop an anxiety attack and recover.
Don’t Miss: Feretrophobia Definition
Relax Your Body To Ease An Anxiety Attack
It’s easy to say, “Just relax,” right? But once you start to observe your body during an anxiety attack, you might find that certain parts of your body clench up during an attack. Make a deliberate effort to tighten and then relax those parts of your body.
Or, if those parts feel like they wont obey during an anxiety attack, pick a body part that will respond, such as your toes or your shoulders. The more you can breathe deeply and relax, the easier it will be to cope.
Can Taking A Bath Or Shower Help Anxiety
our Free eBook!
Learn How You Can Put a Stop to Panic Attacks From Home in Just 13 Easy Steps!
After a long day, many people enjoy to relieve stress with a hot shower or bath. Others prefer hopping into a cold shower or bath to start their day feeling energized and positive. But can taking a bath or shower help anxiety?
For many people, taking a shower can help reduce anxiety or stop a panic attack. Both showers and baths are types of hydrotherapy, and each has the potential to boost mood and promote stress relief. Both cold and hot showers can reduce anxiety, although they work in different ways.
While it seems that just about any temperature can have benefits, its important to understand which may be the best option for you. Read on to learn more and make an educated decision.
However you decide to shower for anxiety relief, youll want to combine the practice with our other recommended steps for anxiety relief.
Don’t Miss: When Does Schizophrenia Develop In Females
Pretending Its A Person
Talking to it like its a person is really helpful. For example, Ill say, Yes, hello I know you are there but right now I do not need you. I acknowledge you are fearful and are trying to help me, but I promise I am perfectly safe right now. Allows you to accept the panic is there which then helps you push it out of your way so you can get on with your day. Mikayla H.
Two Steps Forward One Step Back
On the other hand, sometimes exercise can mimic the symptoms of a panic attack. During a high-intensity interval training session, my heart rate shot up and I had a hard time catching my breathtotally normal for anyone doing intense exercise. And sure enough, my post-PTSD mind and body recognized the familiar effects of fear, so they did what they usually doturned them into a full-blown panic attack. This is actually a thing, backed up by a study. Aint that a bitch?
My advice for people who have frequent panic attacks and want to increase their cardio is to be very kind to yourself. Understand that these uncomfortable feelings are normal. Most people run out of breath at the gym! Remind yourself that theyre not always the starting signs of a panic attack.
Exercise is an important part of living your best life with an anxiety disorder, but its only one part. A Spin class will not stop all your panic attacks. But it just might help you squelch the one you have brewing right this minute. And if not, well, youll be a stronger, faster, leaner version of yourself flipping out, which has to count for something, right?
Recommended Reading: Faratraphobia
When To See A Doctor
If your anxiety symptoms dont improve , it may be time to reach out to a mental health professional. Your primary care provider may recommend one, or you can call your insurance company to see who is in network with your coverage.
Youll also want to call your doctor right away if you feel that anxiety is interfering with your job, relationships, and overall ability to function. Seek emergency medical assistance if you or a loved one is exhibiting suicidal thoughts or behaviors.
If youre already seeing a psychotherapist, you may still need to see a psychiatrist for further clinical evaluation. Psychotherapists arent doctors, so they cant prescribe medications.
You might also need to seek a second opinion if you arent getting the results youd like from your current therapist, but keep in mind that it can take weeks to start seeing a difference.
The 7 Best Ways To Stop An Afib Attack
If you find yourself experiencing a very occasional incident of AFib, you need not panic provided you arent about to pass out, youre experiencing chest discomfort, or youre short of breath. Of course, if AFib is happening repeatedly then you need to see your cardiac electrophysiologist or EP as soon as possible. An EP is a cardiologist who has had two additional years of training in arrhythmias following their cardiology board certification.
And the off chance that such an attack might happen in a very inconvenient timeike when youe on a long international flight, taking a cruise, or in a very remote area of the worldbsolutely shouldn stop you from living your life.
Lots of people travel with a first aid kit. That doesn mean they intend to use itt simply means they are ready in case something happens. No matter how long your AFib has been in remission from massive lifestyle changes or an ablation, I suggest having a plan of response ready to go, especially when you know youe going to be away from a hospital or doctor for a while. As the Boy Scout motto goes: e prepared./p>
Recommended Reading: Phobia Means
Dunk Your Face In Cold Water
While it may sound strange, dunking your face into a bowl or sink full of cold water can help stop a panic attack in its tracks.
“Research in physiology suggests that the human heart rate slows down 10 to 25 percent when our face comes into contact with ice cold water,” Forshee says. “This is affective during a panic attack because when we are experiencing panic our body physiologically becomes aroused .”
It may be tricky to come across a bowl of ice water while out in public, but this may be a good one to try at home.
A Hot Shower Caused Me To Have A Panic Attack
I’ve been only dealing with my anxiety for a month now and its been a horrible hell. Some days I’d feel sort of ok and others it would be total hell. The other day I was having one of my “better days” and I went to go take a shower. About 5 minutes after I got nout of the shower I just crashed. I started feeling horrible and I started shaking and I started having a full blown panick attack.
I went to the internet and found out that sometimes hot showers can trigger panick attacks in some that atre just learning to deal with their anxiety . Is there anyone here that can offer me some advice on this subject. If you can I would be extremely greatful. I really don’t want to fear going into the shower and having this trigger me for no real reason what so ever.
0 likes, 13 replies
Posted 5 years ago
I’m so sorry to hear that this has happened to you, the same thing happens to me just about every time I shower. Showering is such a mindless activity and anxiety thrives off of that because it gives it time to take control. It makes you think about all of this crazy stuff and causes you to panic. Also anxiety makes you feel “hot” and clammy naturally so a hot shower plus the “hot” affect from anxiety I feel attributed to that. What helps me is I either turn on YouTube or listen to music, to help distract my mind. I also shower in lukewarm water and make it as quick as possible. Hope that helps! Anxiety is a beast sometimes ugh
Posted 5 years ago
Read Also: 3 Phases Of Schizophrenia
Watching A Nostalgic Cartoon
When Im having a panic attack, I watch cartoons. Like the ones that normally air on Nickelodeon or Disney Channel. I know that it seems childish, but its comforting. Ive struggled with OCD and other mental issues from the age of 5, and watching a cartoon where everything is bright and colorful and happy would always calm me. Alyssa L.
Slow Deep Breathing Is Key But You Should Practice Every Day
Long, deep breaths calm your body down, but they can be tricky to implement if youre not used to doing them. Dr. Schaeffer suggests that to make this practice easier, you should do it daily anxious or not.
Practice full-body breathing every day, he tells NBC News BETTER. Breathe in deeply through your nose and imagine your whole body filling up with air like a balloon. Next, make your mouth small like you are exhaling through a straw. Slowly exhale through your mouth until you feel like all the air has completely emptied from your body. Repeat this about 10 times and notice any changes in your heart rate or body tension. Once you are comfortable with this kind of breathing, use it during a panic attack to slow your heart rate and calm down.
You May Like: Fear Of Long Words Phobia
Can Taking A Shower Help Anxiety
Most of us will feel tangibly more relaxed and less stressed out after a shower or bath. But can taking a bath or shower help anxiety?
Research confirms what many of us had already expected: Taking a shower lowers stress. Knowing this, it isnt much of a leap to infer that a bath or shower could also help to reduce anxiety levels.
Causes Of Anxiety Fear And Panic
There are many different causes of anxiety, fear or panic and it’s different for everyone.
When you’re feeling anxious or scared, your body releases stress hormones, such as adrenaline and cortisol.
This can be helpful in some situations, but it might also cause physical symptoms such as an increased heart rate and increased sweating. In some people, it might cause a panic attack.
Regular anxiety, fear or panic can also be the main symptom of several health conditions. Do not self-diagnose speak to a GP if you’re worried about how you’re feeling.
Read Also: Phobia Meaning In English
How To Handle A Panic Attack Safely
In a May 2018 article for Forbes, comedian Chris Allport was frank about what happened after he called 911 while having a panic attack caused by cannabis use. The dispatcher advised him to remember that it will pass and to drink water and breathe. Allport said the panic attack passed eventually.
Most people who call 911 because of an adverse reaction to cannabis report feelings of panic. The NHS says it is important to confront your fears head-on during a panic attack because it is the only way to learn that you will not be harmed.
It can help to have a friend support you through a panic attack. If you see someone else going through a panic attack, reassure them that they will be OK.
Medical News Today outlines a few additional tips:
- Visit a doctor if this is the first panic attack.
- Breathe from the stomach while slowly allowing the lungs to fill.
- Use medication if it has been prescribed.
- Breathe lavender scents unless you have taken a benzodiazepine recently.
- Go to a calm place or corner. This can reduce the stress that causes a panic attack.
- Identify the things that set off panic attacks and aim to avoid them.
Generally, 911 will not classify a panic attack as an emergency, but if you call them, they will oblige your request for an ambulance if you feel you need it. Though panic attacks are not dangerous, they are unpleasant. Having them frequently may also signify that you have panic disorder and need additional help.