Panic Attack - How To Help?

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By Aayushi Bagga

 

Have you ever experienced a panic attack or seen a loved one go through it? Do you wonder how you could have helped them? In this blog, we will try to cover the topic of panic attacks. Panic attacks can be confusing and scary. Many of us go through difficulties that traumatize and leave a scar in our subconsciousness. Some people are close to us who deal with panic attacks. These are the times when our loved ones need us the most. But, to help them, we need to understand their situation first. We need to know that their panic may be more brutal to make any sense to them or us, but it is accurate, and they need our help and support

 

What are panic attacks?

 

A panic attack is a sudden and brief attack of intense fear and anxiety. A panic attack is defined as “An abrupt surge of intense fear or discomfort” by the Diagnostic and Statistical Manual of Mental Health Disorders, Fifth Edition (DSM-5). When a person experiences a panic attack, their heart pounds, it becomes difficult for them to breathe, and they may even feel that they are going to die or feel like they are going crazy. Sometimes, a panic attack comes without warning; the triggers aren’t always easy to identify. So, people who have these attacks often worry about having these in public.

 

What can cause a panic attack?

 

Doctors and experts can still identify why precisely a person experiences a panic attack. People experience this due to various reasons. The brain and the nervous system play a vital role in perceiving panic attacks. Panic attacks or panic disorders happen for different reasons; some are mentioned below.

 

• 1. Have another anxiety disorder.
• 2. Due to the use of certain medications.
• 3. Because of a medical condition, such as an overactive thyroid.
• 4. People with depression or other mental illness or have a condition that involves psychosis.
• 5. Alcoholism and drug abuse can increase the risk of panic attacks.

However, some people find triggers that cause them to have panic attacks; some of them are as follows-

• 1. Some social events or gatherings
• 2. Public speaking
• 3. Some conflicts.
• 4. Situations that remind you of your past or current life stress.

What are the symptoms of a panic attack?

 

A person who has a panic disorder or experiences panic attacks may have some of the following symptoms or all of them:

• 1. They feel that their heart is pounding or rapid heart rate.
• 2. Shaking or trembling.
• 3. They may feel some pain in their chest.
• 4. It becomes difficult for them to breathe; they may even feel like they are being smothered.
• 5. Panic attacks may also make them feel dizzy or light-headed.
• 6. It might even cause them to faint.
• 7. It may make them think of chills or hotness.
• 8. They exert a lot of sweat while having a panic attack.
• 9. They fear losing control or “going crazy.”

Everyone does not experience panic attacks in the same way, so it is better to ask them about what signs they experience and what symptoms they exhibit. It will be easier for them once we realize what is happening. Then, we can quickly help them by taking them to a more private place where they would feel safer and more comfortable.

 

Can you help your friends and your loved ones to overcome panic attacks?

 

We can help them during their panic attacks by recognizing their symptoms and being there for them. They need to be made more comfortable during those times, and that is when we need to be their support. Panic attacks and disorders are more brutal to cure, but they can be managed to a certain extent that wouldn’t significantly impair their lives.

 

Tips on how to help people who suffer from panic attacks:

 

• 1. When you feel like they might have a panic attack, ask them to leave the room or go to a more comfortable place.
• 2. We need to remind them to keep breathing during those times.
• 3. As their support, we need to engage them in small conversations and keep their minds off their triggers unless they say they don’t want to talk.
• 4. There may be situations when they will need space from us; during those times, we need to take a few steps back if they are not in immediate danger. Stay nearby so we can still keep an eye on things and let them know that we will be right back if they change their minds.
• 5. Reassure them that we are not leaving them in their difficult times.
• 6. Remind them that the attack won’t last long and that they are safe.
• 7. Try to talk to them calmly about familiar places and activities that might soothe them. Remind them of their happy place
• 8. If they are okay with it, we can hold their hand as the physical touch reassures them that they are safe and we are not leaving them.
• 9. Talk to them, and ask them to take deep breaths; it may help them relax.
• 10. Engage them in light exercise; exercise keeps our body healthy, relaxes our minds, and releases tension from our muscles.

Many people go through panic attacks, and some of those may, maybe one of our friends or loved ones. Let us support them, and keep in mind that all techniques may not work for everybody. However, deep breathing and other relaxation methods like yoga can benefit them. We might feel that things are not getting better, but our presence makes a significant difference to them during such a time.