Panic attacks happen suddenly and are very frightening. More and more people are having these sudden, intense feelings of anxiety and physical symptoms because life is getting more and more hectic. Knowing what to do can lessen the fear, make the attack end sooner and stop it from getting worse.
Understanding panic attacks
A panic attack is a sudden, intense wave of fear or discomfort, which causes strong physical reactions when you’re not in any danger. These episodes usually last between five and twenty minutes, although some people have them for longer. It’s important to remember that although they are scary, panic attacks aren’t usually going to be fatal.
Common panic attack symptoms to recognize
Symptoms come on very quickly and can include pain in your chest, a very fast heartbeat, difficulty breathing, shaking, feeling cold, sickness, sweating, and a tingling or numb feeling in your fingers and toes. Identifying these feelings means you can act quickly and do things to calm your body’s reaction to stress, lessening the chance of everything spiraling.
Three-step approach from an AIIMS-trained neurologist
Dr Rahul Chawla, a neurologist from AIIMS New Delhi, shared a short, three-step method on Instagram for dealing with panic attacks. His advice is about doing simple things right when it happens to get your breathing back to normal, change your focus and remind yourself that the attack will end.
Step 1: Acknowledge that you are having a panic attack
Tell yourself “This is a panic attack,” and realize that the sensations, although frightening, won’t last forever. Calling it what it is cuts down on the tendency to think the worst and helps your brain move from being alarmed to observing what’s happening. Saying something calm to yourself like “This is a panic attack; it will pass” can help you think a little more clearly about what to do next.
Step 2: Focus on slow, steady breathing
Breathing slowly and gently helps to calm your body’s ‘fight or flight’ response. Breathe in softly through your nose and then breathe out slowly through your mouth or nose. Try to make each breath in steady, and each breath out longer, and keep your shoulders relaxed. Breathing like this lowers your heart rate and reduces dizziness and the feeling of being unable to breathe.
Step 3: Ground yourself by paying attention to the present
Find a seat, relax your muscles and pay attention to what is around you. Look at things nearby, listen to the sounds around you, and feel your feet on the floor. This “grounding” takes your attention away from scary thoughts and connects you to the present, which makes the panic less intense and reduces how long it lasts.
When to seek medical help and next steps
Most panic attacks will go away on their own in a few minutes and don’t need a doctor. However, get help if your symptoms are a lot worse than usual, last longer than they normally do for you, or you feel like you can’t cope. If you have attacks often, or are constantly anxious, you should be checked and treated by a medical professional.
If panic attacks are starting to interfere with your everyday life, a therapist can check to see if you have panic disorder, suggest therapy like cognitive behavioral therapy, or think about medicine and other ways to help that are specific to you. Getting help from a professional along with helping yourself will give you the best results.
This article is to give you information, and it isn’t the same as getting advice from a doctor. If you’re worried about panic attacks, talk to a doctor or a mental health professional for advice that’s right for you.
