What To Do If Someone Is Having A Panic Attack
Everyone feels anxiety from time to time. But a panic attack is a different experience.
As the name suggests, its a sudden and intense feeling of fear. A sense of doom sweeps over you, even when theres no real threat. Panic attacks can happen when youre under stress, but they can also happen when everything seems to be going just fine.
Because you cant know when a panic attack is going to happen, this can make you feel even more stressed. The experience can also be stressful for friends and family members who watch it happen.
Fortunately, you can help a loved one manage this uncomfortable and often confusing situation.
A Panic Attack Comes Out Of Nowhere And Is Not An Anxiety Attack
Though we tend to use the terms panic attack and anxiety attack interchangeably, its worth noting that professionally speaking , theres actually no such thing as an anxiety attack, per se.
Anxiety is an excessive persistent worrying over an imminent event that can last a while. A panic attack is a burst of intense fear that typically lasts fewer than 30 minutes, Dr. Carolyn Rodriguez, assistant professor of psychiatry and behavioral sciences at Stanford tells NBC News BETTER. She says that she would never use the term anxiety attack to define any such event, noting that the term is something of a lay approach.
Additionally, when panic attacks are linked to a panic disorder, they come out of the blue with no apparent trigger, but anyone can experience a panic attack. If youre afraid of heights for instance, and are up on the roof, you might have a panic attack. The difference here is that in this case, the panic attack has a clear cause, whereas with a panic disorder theres no obvious culprit in the environment.
Dont Panic We Can Help With Anxiety Disorder For You Or A Loved One
We fully understand this can be overwhelming to understand and sift through.
At SUN Behavioral, an anxiety disorder is treated as a dual-diagnosed condition after a full assessment by a professional medical team using a variety of treatments. Medications may be used in combination with Cognitive Behavioral Therapy and other strength-based interventions.
CBT is a leading treatment teaching patients how to achieve their goals and needs through changing the thoughts, feelings, core beliefs, and actions driving the problems.
The program provides these treatments in a trauma-informed care environment in Houston. Core principles of safety, trustworthiness, empowerment, collaboration, and choice drive all interactions.
If you are worried anxiety has become disruptive in your or a loved ones life, reach out to us at . You can also take our confidential online depression screening here.
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Common Characteristics Of A Panic Attack
What, exactly, is a panic attack? A panic attack refers to a sudden episode of intense fear, panic or anxiety that triggers severe physical reactions when there is no imminent danger. Its disproportionate fear. Effectively, a panic attack fills you with the feeling of imminent doom when theres actually no immediate threat. Think of it as a false alarma misfiring of your fight-or-flight instinct, as it were.
In addition to an intense feeling of anxiety, a panic attack usually triggers a variety of physical symptoms, as well. These may include any or all of the following:
- Shortness of breath/hyperventilation
- Sensations of numbness or tingling in parts of the body
- Fear of dying
The scariest part of having a panic attack may be the physical symptoms themselvesmany people describe feeling like they are having a heart attack when it is instead a panic attack. The primary differences between a heart attack and a panic attack are that a panic attack is usually triggered by a wave of fear and panic attacks are usually brief, usually descelarating afting 10 minutes or so. Regardless, panic attacks can be highly disconcerting and uncomfortable, however brief.
Visualize Your Panic As A Wave
When you begin to feel panic sensations, instead of trying to shut them out, visualize each feeling as a wave which you are riding until it comes to rest on the shore, says Dr. Chuck Schaeffer, a strength-focused psychologist. Anticipate the wave passing and becoming less and less intense as it crests. Remind yourself that just because you might feel like you’ll drown beneath the wave, it doesn’t mean you can’t swim. You might also remind yourself that the panic sensations are just passing waves on the constant, powerful ocean that is you.
Dr. Rodriguez seconds this metaphor, adding that the waves will rise and fall, and that typically a panic attack peaks at 10 minutes and then abates.
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The Difference Between An Anxiety Attack And A Panic Attack
Once again, anxiety attack is not a clinical term. It’s a term used to describe periods of more intense anxiety that go beyond traditional anxiety experiences.
That differs from the term panic attack. Panic attacks are severe anxiety attacks like what is described above – attacks that are often so disabling that many people struggle to cope with them and develop panic disorder, health anxiety, and possibly agoraphobia.
Traditionally, the term “anxiety attack” is used to discuss weaker versions of panic attacks. If you have multiple panic attacks, you have panic disorder. Anxiety attacks can affect anyone – even those without panic disorder or an anxiety disorder – and so the term is used to encompass all of these types of attacks.
For the purposes of this article, we’ll discuss these types of anxiety attacks as the weaker version of a panic attack. But in life, people do use the two terms somewhat interchangeably, and both are related to the same feelings of doom, along with relevant symptoms.
Mental Health Treatment Program Locator
The Substance Abuse and Mental Health Services Administration provides this online resource for locating mental health treatment facilities and programs. The Mental Health Treatment Locator section of the Behavioral Health Treatment Services Locator lists facilities providing mental health services to persons with mental illness. Find a facility in your state at www.nimh.nih.gov/findhelp.
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Types Of Anxiety Disorders:
Generalized Anxiety Disorder is characterized by chronic and exaggerated worry and tension, much more than the typical anxiety that most people experience in their daily lives. People may have trembling, twitching, muscle tension, nausea, irritability, poor concentration, depression, fatigue, headaches, light-headedness, breathlessness or hot flashes.
Panic Disorder: People with panic disorder have panic attacks with feelings of terror that strike suddenly and repeatedly with no warning. During the attacks, individuals may feel like they can’t breathe, have lost control, are having a heart attack or even that they are dying. Physical symptoms may include chest pain, dizziness, nausea, sweating, tingling or numbness, and a racing heartbeat. Some people will have one isolated attack, while others will develop a long term panic disorder either way, there is often high anxiety between attacks because there is no way of knowing when the next one will occur. Panic disorders often begin early in adulthood. Many people with panic disorder also suffer from agoraphobia . See more on Panic Attacks.
Phobias are irrational fears. Individuals with phobias realize their fears are irrational, but thinking about or facing the feared object or situation can bring on a panic attck or severe anxiety.
Take Some Deep Breaths
A panic attack can really affect your breathing, so you might feel lightheaded or out of breath post-attack. If so, deep breathing can really come in handy. “Once you notice that your symptoms are lessening, begin to breathe slowly and purposefully,” Star suggested. Breathe in and hold, and then breathe out slowly. It’ll help your body return to normal.
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Remember To Talk With Them
You might feel tempted to tell your friend that nothing is wrong. You might want to tell them they should stop worrying. This probably wont help. A person can still have a panic attack while also realizing theres no immediate threat to them.
Instead, try to be understanding. Ask your friend if theyve had similar symptoms in the past. Find out from them how the situation turned out. This might help them come to the realization that this feeling will go away fast and everything will soon be back to normal.
Help get their mind off of the panic attack symptoms by starting a casual conversation. When doing this, dont minimize the symptoms. Dont force them to talk if theyre not interested in it. If youre in a public space, ask your friend if they want to leave or get some fresh air.
Go Home If You Need To
Some panic attacks are more intense than others. If you feel it is difficult to continue working, take the rest of the day off. It is better for you to go home and take extra care of yourself rather than try to tough it out. Panic attacks are exhausting, and staying at work afterward rarely results in any work getting done. If you are protected by the Americans with Disabilities Act , you cannot be fired or demoted for needing to take time off due to having panic disorder, with some exceptions. To learn more about the ADA, continue reading.
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You’re Frozen You Can’t Move You Think The End Is Coming
Corky Klein, 63, Laguna Beach, Calif.
Courtesy Corky Klein
Corky Klein knows she’s about to have an anxiety attack when her whole body breaks out in a sweat.
“I even get sweaty on the balls of my feet, she says.
She gets light-headed, and a little dizzy. Then the headache and the panic hit.
“You forget about everything around you, Klein says. Your heart is beating horribly, and that brings on more panic. You get this scared feeling and you want to run. But you’re frozen. You can’t move. You think the end is coming.”
Klein began having panic attacks after her mom died when she was 16. Over the years, she says her anxiety led her into dark bouts of alcoholism and addiction, into long periods of isolation, and on many trips to the emergency room.
Ten years ago, at age 53, she was still having frequent panic attacks, even though she had kicked her addictions. Concerned, her doctor persuaded her to try therapy, and she began seeing a cognitive behavior therapist who specialized in anxiety.
The therapist helped her process the trauma in her past and taught her how to cope with her anxiety before it escalated.
“I learned that I had never dealt with the stuff that had happened to me, Klein says.
Her panic attacks became less frequent, and she focused on exercising, enjoying her retirement and spending time with her son and other family members.
How she copes: She exercises every day , and she uses an app called Calm for meditation and deep-breathing exercises.
When To Use Medication
Sometimes, panic attacks cannot be managed entirely alone. If panic attacks become an ongoing concern or they cause significant anxiety or fear about future panic attacks, it might be necessary to see a therapist or doctor.
Types of therapeutic interventions that have been shown to have the best outcomes include cognitive behavioral therapy and humanistic therapy. CBT involves understanding the relationship between thoughts and behaviors and working toward changing negative or distorted thoughts to more positive, helpful ones.
One study found CBT to be between 85% and 90% successful in treating panic disorders.
Humanistic therapy is a type of intervention that helps people make rational decisions and accept responsibility for themselves. Common humanistic therapy approaches include client-centered therapy, gestalt therapy, and existential therapy.
If therapy alone is not effective in treating panic attacks, as may be the case in severe cases of panic disorders, medications may be recommended and prescribed by a psychiatrist. Commonly prescribed medications that have been shown to be effective in helping with panic disorders include antidepressants and benzodiazepines.
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How To Cope When You Have Panic Attacks
Desperate for help, he reached out to the Anxiety and Depression Association of America, which sent him a list of therapists experienced in treating panic attacks and anxiety. This is how I got better,” Sideman says. “I found a therapist who understood what panic disorder was, understood agoraphobia, and knew cognitive behavioral therapy, which I had not known about. He also started practicing meditation.
Cognitive behavioral therapy has been shown to help with treating panic disorder and agoraphobia. According to a study published in December 2013 in the journal Behaviour Research and Therapy, its effects lasted as long as two years after the initial treatment. And a study published in August 2017 in the Journal of Consulting and Clinical Psychology suggested that it may be superior to traditional psychotherapy in the treatment of this condition.
People generally can overcome panic attacks faster if they seek help after the first one or two, says psychologist Cheryl Carmin, PhD, director of clinical psychology training at the Wexner Medical Center and a professor at Ohio State University in Columbus. When you do seek help, your doctor or therapist will ask about your symptoms and the situations in which they arise, and might also recommend additional medical testing to rule out other health concerns.
Notes About Anxiety Attacks
There are several important things to know about the progression of anxiety attacks. The first, and possibly most important, is that the fear a person may have of experiencing an anxiety attack can actually increase the likelihood he or she will have an attack.
This fear of the anxiety attack itself is one of the biggest triggers of peoples anxiety attacks. This is because the fear does three things:
- It causes a person to become hyper-focused on the body, as in pay more attention to bodily sensations in order to guess or anticipate when an attack is coming.
- It causes a person to experience more persistent anxiety as the fear creates an ongoing source of worry. This persistent anxiety also increases the chances of having more attacks.
- It causes a person to have more anxiety symptoms, such as rapid heartbeat and hyperventilation. These sensations can make a person think an attack is coming, which then makes it more likely for an attack to actually occur.
It can be helpful to think of anxiety attacks like cascading reactions. The biggest issue is often the way a person reacts to them. When someone who suffers from anxiety attacks feels a change in his or her body, , thoughts and worries about a potential attack often occur. This nervousness then increases ones anxiety and the body becomes flooded with adrenaline. Increased adrenaline leads to rapid breathing, which causes its own set of difficult symptoms.
How to Prevent Anxiety Attacks When You Feel Them Coming
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Engage In Light Exercise
Endorphins keep the blood pumping in exactly the right away. It can help flood our body with endorphins, which can improve our mood. Because youre stressed, choose light exercise thats gentle on the body, like walking or swimming.
The exception to this is if youre hyperventilating or struggling to breathe. Do what you can to catch your breath first.
Questions To Ask Your Doctor
Asking questions and providing information to your doctor or health care provider can improve your care. Talking with your doctor builds trust and leads to better results, quality, safety, and satisfaction. Visit the Agency for Healthcare Research and Quality website for tips at .
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Is It Possible To Get A Silent Panic Attack
If you start to feel a little bit out of your body, thats your cue you could be experiencing a panic attack. If your heart rate is faster than normal, or you begin to have heart palpitations, it could be a sign of a silent panic attack. It also may be one of the first physiological symptoms you experience with any sort of anxiety.
Tips To Help You Get Through A Panic Attack
Panic attacks can be physically and mentally exhausting, and they are often difficult to manage. We reached out to members of our community for suggestions on how to cope with panic attacks and anxiety. Here are some helpful ideas that you came up with.
1. Know your triggers
Increasing self-awareness and knowledge about your own mental health is always a plus. The more you KNOW your triggers and how your anxiety presents itself, the easier it will be to talk yourself through an attack. Mindy H.
2. Leave the situation
I remove myself from the situation immediately, go home, and pet my dogs its the best I can do right now. I have to take care of myself, and when my body is sending me distress signals, I have learned to respond before I have a meltdown. Cathy M.
I hide in bathrooms I feel safe in the cubicles. Jon I.
I go for a walk. Even if Im at work, a quick 10 or 15 minute walk works wonders. Melissa S.
3. Grounding techniques
I look around to find 5 things I can see, 4 things I can touch, 3 things I can hear, 2 things I can smell, and 1 thing I can taste. Its called grounding. Sam A.
Grounding techniques. Focus on whats around you, what it looks like, the smell, the texture. Gia S.
Look around you for
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This is called grounding. It can help when you feel like you have lost control of your surroundings and/or your head. Tracy K.
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What Happens In Your Brain
Scientists are still studying how panic attacks affect the brain. Itâs possible that the parts of the brain that are tied to fear become more active during an episode. One recent study found that people with panic disorder had lots of activity in a part of their brains tied to the âfight or flightâ response.
Other studies have found possible links between panic disorder and the chemicals in your brain. The condition may also be linked to an imbalance in serotonin levels, which can affect your moods.