Many people have frequent panic attacks. These episodes can be frightening and distressing, especially if they are unexpected.
It is important to know how to deal with panic attacks. Some people can avoid them by using a few simple strategies. Others may need more help and treatment. A doctor may recommend a combination of techniques, including psychotherapy and medication.
Identify the triggering event
A panic attack is a sudden, inexplicable rush of intense mental and physical symptoms such as heart palpitations, sweating, breathing fast, and chest pain. Symptoms usually reach their peak within minutes and can last up to an hour.
They can be caused by a phobia or other fears, a medical condition such as heart disease, or a medication or substance, such as caffeine, alcohol, or recreational drugs. They can also be triggered by major stress or a traumatic event, but most of the time there’s no obvious cause. They can happen anywhere, anytime, and aren’t usually life-threatening.
Recognizing the symptoms and knowing that it’s not a sign of a medical problem, or that you’re not in danger can help calm an attack. You can also take deep breaths and practice relaxation techniques, such as progressive muscle relaxation (tensing one muscle group at a time and then relaxing them completely) to decrease the severity of your symptoms. You can also challenge negative thoughts that may come up during a panic attack, such as that you’re going to die or that it’s a heart attack.
Stay calm
When someone experiences a panic attack, they may feel like they’re having a heart attack or other serious health condition. Panic attacks can start anywhere, anytime — in the middle of a shopping trip, at the movies, sound asleep, or while driving. They typically begin without warning, and symptoms reach their peak within minutes.
Stay calm and offer reassurance during the attack. Explain that it’s normal to have these feelings and that they won’t cause any physical harm. You can also help them practice strategies to reduce the frequency and intensity of panic attacks.
For instance, if their anxiety tends to escalate in a specific environment, you can encourage them to find somewhere more peaceful and quiet. You can also help them create a breathing pattern that can ease their anxiety during a panic attack, such as box breathing. To do box breathing, inhale deeply through your nose for a count of four, and envision the first side of the square. Then exhale slowly through your mouth for a count of four, and visualize the second side of the square. Repeat this sequence as needed until the symptoms subside.
Take deep breaths
During a panic attack, people can’t predict what will trigger them and there may not be any obvious cause. They can happen in stressful situations, during calm moments, or even while sleeping. They usually last from 5 to 20 minutes. Symptoms include a pounding heart, sweating, breathing problems, chest pain, and trembling. They can be scary and distressing, but they won’t harm you physically.
You can help someone experiencing a panic attack by reminding them that their feelings are normal and not dangerous. You can also distract them by asking questions about their experience and listening to what they have to say. You shouldn’t try to draw comparisons between your own experiences of anxiety or fear to a friend’s, though, as it can be triggering for them.
People with panic attacks can seek long-term treatment, which can include “talk therapy,” in which a counselor helps them understand their fears and learn how to cope with them. They can also make healthy lifestyle choices and practice relaxation techniques, such as deep breathing and progressive muscle relaxation.
Stay in the moment
Panic attacks usually start in the blue and are very unpredictable. People can be sitting on a bench, driving, or even asleep when they experience a surge of fear, along with physical symptoms like a pounding heart, sweating, and shortness of breath. They can last for up to an hour.
During panic attacks, people often have a hard time thinking clearly or believing that they’re safe. They may think they’re having a heart attack or are about to die. During these episodes, it’s important to stay in the moment as much as possible.
For example, if someone is having an attack in a public place, staying with them and not fleeing the area can help them cope better. If you’re able to talk to them, calmly tell them that they’ve experienced these feelings before and that their symptoms will pass. You can also suggest calming activities, such as breathing exercises or progressive muscle relaxation (tensing and then relaxing each muscle in the body). Avoiding caffeine, alcohol, and recreational drugs can also be helpful. If their symptoms are severe, your GP may recommend talking therapy, such as cognitive behavioral therapy, or antidepressant medications, such as serotonin-selective reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs). These treatments can change the way you think and behave, and reduce the frequency and severity of panic attacks.
Ask for help
If you know someone who suffers from panic attacks, it is important to be a support system. Stay calm and help them find a peaceful spot to sit in when a panic attack hits. Reassure them that it is okay to feel afraid or stressed, but try not to compare their symptoms to your own.
It can be helpful to talk through coping techniques with them. For example, focusing on something physical in their environment such as a piece of fruit or their shoe can help distract them and reduce other stimuli. They can also practice breathing techniques or focus on relaxing one muscle group at a time to help calm themselves and get through the episode.
Reassure them that their symptoms won’t last long. Typically, they last between 5 and 20 minutes but sometimes can last up to an hour. Encourage them to seek treatment, like psychotherapy and medication, if they have frequent panic attacks. A therapist can help them figure out the situations, thoughts, or feelings that trigger their attacks so they no longer have power over them.