Is Someone Else Having The Panic Attack
If your friend or family member has panic attacks, some things that you can do to help include the following:
- Stay calm to let the person know that everything is and will be ok. The person might be scared try to remember that a panic attack is just an intense response to stress. Dont act panicked or voice their fears instead be a soothing voice of encouragement
- Stay with the person as they ride out the panic attack remind them you are there to support them and that it will pass
- Be understanding and empathetic dont act embarrassed, ashamed or ask them to stop, as they cant help what they are going through. Instead be positive, tell them how well they are doing and that you know they can get through this
- Try to help through deep breathing or guided imagery to help redirect a persons focus
You may also want to encourage them to seek help. If their panic attacks are having an impact on their home or work life, they may want to get the support of a mental health professional.
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When To Get Help
It can be frightening to watch someone have a panic attack, but at what point should you bring in additional help? Its hard to say.
Simply sticking around and seeing them through the experience might not feel like much to you, but it can make a significant difference for the person having the attack.
That said, reach out for emergency help if:
- chest pain feels like squeezing and moves to their arms or shoulders
- symptoms persist for longer than 20 minutes and get worse, not better
- shortness of breath doesnt improve
- pressure in the chest lasts more than a minute or two
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Causes Of Anxiety Attacks
Caregivers do not know for sure what causes anxiety disorders. The symptoms vary from person to person. One can suffer from intense anxiety attacks without warning, while some others live in a constant state of fear and apprehension about anything and everything. Some peoples anxiety is triggered by facing threatening or stressful situations, while others experience anxiety attacks because of specific problems or triggers.
Anxiety disorders are likely to manifest if you suffer from other mental health disorders like depression. Anxiety disorders can also develop for no reason and to anyone regardless of age or gender. Talking about medical causes, certain medical conditions and medicines can also cause anxiety or panic attacks. You are also likely to have anxiety disorders if someone else in the family has them too.
How To Tell If Its A Panic Attack
Before you can help a person who is having a panic attack, you need to know if its because of fear or anxiety theyre experiencing or if theres a physical explanation.
Here are 10 symptoms of panic attacks to look for:
IMPORTANT NOTE: Do these symptoms look familiar? Theyre also signs of cardiac distress. Its difficult to know if a person is experiencing a panic attack or a heart attack.
The best thing to do is ask if the person has had a panic attack before. If they havent and they dont think theyre having one now, call 9-1-1 and follow physical first aid protocol. If the person loses consciousness, call an ambulance, check for breathing and pulse and apply physical first aid principles. You can also check for a medical alert bracelet or necklace for more information.
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Remember That It Will Pass
During a panic attack, it can help to remember that these feelings will pass and cause no physical harm, however scary it feels at the time.
Try acknowledging that this is a brief period of concentrated anxiety, and that it will be over soon.
Panic attacks tend to reach their most intense point within 10 minutes of their onset, and then the symptoms will begin to subside.
Anxiety And Panic Attacks
Explains anxiety and panic attacks, including possible causes and how you can access treatment and support. Includes tips for helping yourself, and guidance for friends and family.
Mae’r dudalen hon hefyd ar gael yn Gymraeg. This link will take you to a Welsh translation of this page.
Coronavirus is affecting all our lives, and we know that our usual advice may not currently apply. Some ways of looking after yourself or getting support might not be possible or feel realistic during the pandemic.
We hope that you can still find information here that helps. You can visit our coronavirus information hub to find lots of information on coping during the pandemic.
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Alternative Anxiety Attack Definition
Earlier we mentioned that “anxiety attack” is not a medical term, but rather a descriptive term for intense moments of anxiety. Most people, including some medical professionals, refer to panic attacks as anxiety attacks simply because it is easier for people to understand. When you say panic, people tend to think of someone running away from Godzilla. When you term them anxiety attacks, people tend to understand it better.
But because anxiety attack is not a medical term, not everyone uses it the same way. Some people use anxiety attack as a way of describing severe symptoms of other anxiety disorders. For example, those with obsessive-compulsive disorder may have an “anxiety attack” when they encounter a trigger of extreme anxiety that forces them deep into their compulsions. Those with an upcoming test in school may call their significant worry about the test an anxiety attack even though theyre really just talking about being very nervous.
Keep this in mind when people describe anxiety attack, as the term may lead to a bit of miscommunication. For the purposes of this article, however, were talking about panic attacks, because panic attacks are a very real, very common anxiety problem that most people are referring to when they say they have these attacks.
Helping To Manage A Panic Attack
We have outlined a few options to help a loved one reach a state of calm while experiencing a panic attack. Please know that NAMI does not endorse any particular suggestion provided below. If someone you know is experiencing a panic attack, they may become very anxious and might not be thinking clearly. You may be able to help them by doing the following:
- Stay in communication with them speak calmly and gently in short, simple sentences.
- Ask if there is medicine the person usually takes during a panic attack.
- Donât make assumptions about what your loved one needs, ask them.
- Help your loved one slow their breathing by breathing with them. Speaking slowly in a reassuring tone, say: Were going to focus on your breathing right now.Just do your best to take a slow, deep breath in through your nose. Hold that breath for a moment Now slowly exhale through your mouth. Now another slow, deep breath in. Hold it And again, slowly exhale through your mouth.
- If the panic attack continues, ask: Has this happened to you in the past? What has helped you in the past?
- If your loved one is unable to identify what has worked in the past, offer help in a way that gives them agency. Example: I know a technique that helps with panic attacks. Would you like to try the technique with me?
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Help Them Stay Grounded
Grounding techniques can have benefit for a range of anxiety issues, including panic attacks.
Grounding techniques can help contain panic attacks after they begin, explains Megan MacCutcheon, a therapist in Vienna, Virginia.
These techniques help the person focus on whats actually happening, not their fear of the attack. Theyre often most helpful once the intensity of the attack has faded a bit.
Sharing About Your Panic Attacks
You dont need to share with your boss or HR that you get panic attacks. However, if you choose to disclose your panic disorder, remember that you get to decide how much you want to share. Disclosure about your panic disorder may be protected under the Americans with Disabilities Act or equivalent, which means that your disclosure cannot be cause for dismissal or demotion. It also means that you may qualify for accommodations, such as taking more breaks. Check with a lawyer to see what applies in your area.
Although panic attacks can be distressing, the implications for how people see you at work can cause additional stress. The strategies described here can help you manage your symptoms and keep them from taking over your workday. Of course, dont neglect to seek out professional support and guidance as well if you need it.
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Other Causes Of Anxiety Attack Symptoms
Hyperventilation is not the only cause of anxiety attack symptoms either. Anxiety and stress have a tendency to cause your body to experience very strange sensations – often sensations that differ from person to person. Some people may feel like they can’t lift their head, or that something is wrong with their brain – these are all issues that may be caused by anxiety stress.
In addition, anxiety has a tendency to cause the brain to focus on sensations that would otherwise be normal. This is the result of over-sensitization – your mind is so tuned in to your body that it notices very small sensations that someone without anxiety would otherwise ignore.
Finally, the fear of getting anxiety attack symptoms can also trigger the symptoms. It’s unclear why this occurs, but most likely it is psychosomatic in some way .
How To Deal With Panic Attacks
A panic attack is a feeling of sudden and intense anxiety.
Panic attacks can also have physical symptoms, including shaking, feeling disorientated, nausea, rapid, irregular heartbeats, dry mouth, breathlessness, sweating and dizziness.
The symptoms of a panic attack are not dangerous, but can be very frightening.
They can make you feel as though you are having a heart attack, or that you are going to collapse or even die.
Most panic attacks last somewhere from five minutes to half an hour.
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Learning To Forget What You Think About Anxiety
As someone with family members or friends who have anxiety or a panic disorder, itâs important to understand what anxiety really is. For example, did you know that someone with anxiety can experience physical symptoms even when theyâre not mentally anxious? Did you know that one of the symptoms of a panic attack is a feeling of imminent death or doom, combined with intense physical symptoms that are nearly identical to heart attacks?
If youâve never had anxiety, itâs extremely difficult to empathize and understand, because it is so much different than the normal anxieties people experience in their everyday life. If you start trying to âcureâ your friendâs anxiety by assuming you understand what theyâre dealing with, youâre going to struggle, and you may actually upset your friend or family member more.
Dont Ask Them To Calm Down
Asking a highly anxious person to calm down or relax, when they are clearly not in a state to calm down, is very counterproductive. You have to keep in mind that an anxious persons brain is not letting them calm down due to a perceived threat. Their brain goes into fight-or-flight mode because of it. So asking them to relax when they cant will just be more aggravating, Panneer explained. Instead, you can talk to them in a soothing tone and reassure them that you are there to help them.
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What Anxiety Attacks Feel Like
Because of the very physical nature of anxiety attacks, they often are mistaken for some type of serious illness, and in some cases they may create a feeling of health anxiety. For many, the experience of an anxiety attack resembles that of more serious diseases, such as:
Those who only experience an anxiety attack once may overcome it and their fears of a health problem may dissipate. For others, the experience of an anxiety attack may be so pronounced that it creates serious health fears that lead to hospitalization or several visits to the doctor.
It should be noted that only a doctor can rule out more serious conditions, so there is no harm in seeing the doctor for both a medical opinion of the causes of your experiences and to ease your mind. But note that when you suffer from anxiety attacks it can be very difficult for a doctor to convince you that you that you are healthy. Treating anxiety attacks is often the only way to find relief.
How To Handle A Panic Attack
Professor Paul Salkovskis, Professor of Clinical Psychology and Applied Science at the University of Bath, says it’s important not to let your fear of panic attacks control you.
“Panic attacks always pass and the symptoms are not a sign of anything harmful happening,” he says. “Tell yourself that the symptoms you’re experiencing are caused by anxiety.”
He says don’t look for distractions. “Ride out the attack. Try to keep doing things. If possible, it’s important to try to remain in the situation until the anxiety has subsided.”
“Confront your fear. If you don’t run away from it, you’re giving yourself a chance to discover that nothing’s going to happen.”
As the anxiety begins to pass, start to focus on your surroundings and continue to do what you were doing before.
“If youre having a short, sudden panic attack, it can be helpful to have someone with you, reassuring you that it will pass and the symptoms are nothing to worry about,” says Professor Salkovskis.
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Talking To A Health Care Provider About Your Mental Health
Communicating well with a health care provider can improve your care and help you both make good choices about your health. Find tips to help prepare for and get the most out of your visit at Taking Control of Your Mental Health: Tips for Talking With Your Health Care Provider. For additional resources, including questions to ask a provider, visit the Agency for Healthcare Research and Quality website.
If you or someone you know is in immediate distress or is thinking about hurting themselves,call the National Suicide Prevention Lifeline toll-free at 1-800-273-TALK . You also can text the Crisis Text Line or use the Lifeline Chat on the National Suicide Prevention Lifeline website.
Youre Going To Get Through This
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Making Conversation And Positive Affirmations
What a person says in response to someone having a panic attack is just as important as what they do. Engaging in conversation can distract from the extreme symptoms and help the person regulate their breathing. It is important to ask whether a person requires help rather than just assuming that they do. Here are some guidelines on what to say and do:
- Ask questions: Introduce yourself and ask if the person needs help. If so, ask them if they think that they are having a panic attack and whether they have had one before. This prompt may remind them about previous attacks and how they recovered.
- Stay or go: Let the person know that they do not have to stay where they are. Leaving a certain situation can take the pressure off someone having a panic attack. Find out what makes them feel most comfortable.
- Kind words: Staying positive and nonjudgmental is important. Help the person understand that you are there to assist them, they are safe, and they are going to get through this. Remind them that the panic attack is only temporary.
- Have a friendly conversation: An engaging chat can help distract a person from their symptoms. If you are a friend, gently bring up a topic that they are interested in to help them think of something else.