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.
How To Cope With Panic Attacks
When you have had a panic attack, you might worry about if or when you are next going to have one. This can make everyday tasks like going to school, leaving the house or meeting up with friends much more difficult. But remember, you are not alone and there is support available to help you get through this. If you are worried about when you are next going to have a panic attack, here are some things that can help you cope.
Speak to someone you trust. If you are feeling anxious or worried that you might have a panic attack, talk to friends or family. They can help you take your mind off what is making you feel panicked and support you to find the help you need. If you are struggling to say how you are feeling, you can always write your thoughts down or put them in notes on your phone if you are planning to speak to a teacher or your GP.
If you are worried about having a panic attack at school, college, or university, speak to a teacher or a member of staff. They can work with you to help you with things like finding a safe space to take some time out if you are feeling anxious or panicked.
If you feel like youre struggling to cope with everyday tasks, speak to your GP. They can listen to how you are feeling and suggest different types of treatments like therapy or counselling to help you tackle your panic attacks.
How Can I Help My Child During An Anxiety Or Panic Attack
Anxiety attacks, formally known as panic attacks, are scary. As a parent, it can be extremely devastating to witness your child experience a panic attack and as a child or a teenager, a panic attack can feel life-threatening. Many describe panic attacks as feeling as though a room is closing in on them, feeling as though they are having a heart attack or that they may die. Panic attacks can be triggered by specific things or may occur suddenly for no reason. Panic disorder is a type of anxiety disorder and is diagnosed if your child suffers at least two unexpected panic or anxiety attacks followed by at least one month of concern over having another attack.
How Benzodiazepines Work
Benzodiazepines affect the messenger chemical gamma-aminobutryic acid . By increasing GABA in the brain, these drugs have a relaxing, sedative effect that works to relieve anxiety. Drugs in this class slow the nervous system down, helping to ease feelings of anxiousness and nervousness. They are often prescribed for short-term use for people suffering from unusual anxiety, stress, unprovoked anger, or similar symptoms that can occur in people with bipolar disorder. These drugs have the advantage of taking effect quickly but are not recommended for long-term or routine use. See how benzodiazepines and other medications affect brain chemistry by using Healthlines Bodies in Motion.
Find What Relaxes You
There are already things in your life that relax you. You may find it beneficial to make a list of things you enjoy and that help you to relax so you can reference it when symptoms of anxiety arise. When you notice your anxiety rising turn to those activities to help stop symptoms before they escalate.
For example, if you find that a warm bath is relaxing, don’t wait, draw a bath, maybe light some candles or add a few nice scents and get in. Whether it’s a bath, a shower, skipping stones at a park, getting a massage – if it works, do it right away, rather than allowing yourself to become overwhelmed by your anxiety.
Recommended Reading: What Is The Best Mood Stabilizer For Anxiety
How Common Is Anxiety In Children
Anxiety and anxiety disorders are considered the most common mental health problem in childhood. Separation anxietyis common in younger children, whereas older children and teenagers tend to worry moreabout school or havesocial anxiety. While OCD can occur at any age, in children it usually appears between the ages of 6 and 12.
When To Seek Professional Help
While self-help coping strategies can be very effective, if your worries, fears, or anxiety attacks have become so great that theyre causing extreme distress or disrupting your daily routine, its important to seek professional help.
If youre experiencing a lot of physical symptoms, you should start by getting a medical checkup. Your doctor can check to make sure that your anxiety isnt caused by a medical condition, such as a thyroid problem, hypoglycemia, or asthma. Since certain drugs and supplements can cause anxiety, your doctor will also want to know about any prescriptions, over-the-counter medications, herbal remedies, and recreational drugs youre taking.
If your physician rules out a medical cause, the next step is to consult with a therapist who has experience treating anxiety disorders. The therapist will work with you to determine the cause and type of your disorder and devise a course of treatment.
Recommended Reading: How To Control Your Anxiety
Take Any Prescribed Medications
Depending on the severity of panic attacks, a doctor may prescribe a use-as-needed medication. These medications typically work fast.
However, these drugs can be highly addictive, so people should use them exactly as their doctor prescribes. Taken with opioids or alcohol, they can have life threatening adverse effects.
A doctor may also describe selective serotonin reuptake inhibitors, which can help prevent panic attacks from occurring in the first place.
Aromatherapy And Essential Oils
Essential oils, the extract from plants, have been used for thousands of years to treat a number of conditions, including anxiety. Essential oils activate certain areas of your brain and release feel-good chemicals such as serotonin. They have been found to ease symptoms of anxiety, stress, and depression, improve mood, and improve sleep.
Recommended use includes diffusing, inhalation, or topical treatment which can aid with anxiety symptoms. When diffusing an essential oil or essential oil blend you will need an essential oil diffuser to fill your space with the desired scent. Inhalation is used by deeply smelling the essential oil straight from the bottle or by applying a drop or two of the oil on something such as a diffuser pad or lava bead that is connected to a bracelet, necklace, or even keychain. You can also place a drop or two of essential oil into your hands, rub them together, then cup your hands and take a few deep inhalations to get the desired effect.
You should be sure that the essential oils you use are pure oils and not mixed with chemicals. Some good brands to use include: Mountain Rose Herbs, Plant Therapy, Young Living, Doterra. You can do your own research to find a brand that will best work for you and your budget. Remember that a bottle of essential oil will last a long time since you typically use only a few drops at a time.
Essential oils that are great for treating anxiety include:
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What Is An Anxiety Attack
Anxiety attacks, also known as panic attacks, are episodes of intense panic or fear. They usually occur suddenly and without warning. Sometimes theres an obvious triggergetting stuck in an elevator, for example, or thinking about the big speech you have to givebut in other cases, the attacks come out of the blue.
Anxiety attacks usually peak within 10 minutes, and they rarely last more than 30 minutes. But during that short time, you may experience terror so severe that you feel as if youre about to die or totally lose control. The physical symptoms are themselves so frightening that many people think theyre having a heart attack. After an anxiety attack is over, you may worry about having another one, particularly in a public place where help isnt available or you cant easily escape.
Panic Disorder Treatment Options
Panic attacks and panic disorders are treatable once the underlying cause is identified. Usually medical conditions and other factors are ruled out before making the diagnosis, says Flo Leighton, psychiatric nurse practitioner, and therapist with Union Square Practice in Manhattan. Getting to the root cause typically takes a couple of sessions, says Leighton. Here are some options that may be recommended to you :
Also Check: How To Deal With Anxiety At Work
Anxiety Vs Panic Attacks
Anxiety and panic attacks are both very common. They are both often underdiagnosed or misdiagnosed as medical conditions.
Anxiety is characterized by ongoing worry or fear about the future. With generalized anxiety disorder , for example, anxiety symptoms are present for normal everyday experiences and can create mild-to-severe interruptions in a person’s life. With anxiety, symptoms may be present on some level all the time or during specific periods of known stressors, such as during a public presentation.
Panic attacks tend to come on suddenly and can happen from either a calm state or a state of feeling anxious. They often occur without warning or a known trigger and bring a sense of doom, intense fear, and a feeling of dying.
Similarly, both anxiety and panic attacks have physical and psychological symptoms. With panic attacks, however, the symptoms tend to come on quickly and are often only present for up to 10 minutes. With anxiety, symptoms can be present for a much longer period of time.
Tips To Manage Anxiety And Stress
Try these when you’re feeling anxious or stressed:
Fitness Tips: Stay Healthy, Manage Stress
For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity each week, 1¼ hours of a vigorous-intensity activity , or a combination of the two.
- 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
- Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
- Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
- Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find its more fun to exercise while listening to something they enjoy.
- Recruit an exercise buddy. It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
- Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
If you are the parent of a college-aged child with an anxiety disorder, here are some tips to help with managing his or her anxiety.
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Practical Powerful Ways To Help Manage Anxiety
Understand why it feels the way it does.
Understanding why anxiety feels the way it does will be one of your greatest tools in managing it. Think of it like this. Imagine being in a dark room that is full of stuff. When you walk around in the dark, youre going to bump into things. Youre going to scrape, bruise and maybe drop a few choice words. Turn on the light though, and those things are still there, but now you can navigate your way around them. No more bumps. No more scrapes. And no more having to hold your tongue in front of people who can confiscate your phone. Heres what you need to know
Anxiety happens because a part of your brain thinks there might be something it needs to protect you from. When this happens, it surges your body with a mix of neurochemicals , designed to make you stronger, faster, more alert and more powerful so you can fight for your life or run for it. This is the fight or flight response. Its normal and healthy and its in everyone. In people with anxiety, its just a little quicker to activate.
The amygdala acts on impulse. Its a do-er, not a thinker all action and not a lot of thought. It just wants to keep you safe, because safe is a lovely thing to be and because thats been its job since the beginning of humans. The amygdala cant always tell the difference between something that might hurt you and something that wont and it doesnt care. All it wants to do is keep you safe.
You might feel dizzy or a bit confused.