Panic Attack

A panic attack, like any other mental illness, is a unique experience for each person. According to the Mental Health Commission of Canada “a panic attack is when four or more of the following symptoms develops abruptly and reaches a peak within 10 minutes. This intense dear is inappropriate for the circumstances in which it is occurring.”

Some symptoms or indicators of a panic attack include, but aren’t limited to:

·      Intense fear, inappropriate to the circumstances

·      Palpitations, pounding heart, or accelerated heart rate

·      Sweating

·      Trembling and or shaking

·      Feeling of choking

·      Chest pain or discomfort

·      Nausea or abdominal distress

·      Feeling of unreality or detachment from oneself or from one’s surroundings

·      Feeling dizzy, unsteady, light-headed or faint

·      Fear of losing control or going “crazy”

·      Fear of dying

·      Numbness, tingling sensation

·      Chills or “hot flashes”

Panic attacks can be very difficult to diagnose because many of the physical symptoms are similar to those of a heart attack. In that moment, people are quick to misjudge a panic attack for a heart attack.

If you’re helping someone who is experiencing a heart attack, please be sure to ask about their medical history. If they have a history of heart problems and are experiencing a panic attack, calling 911 may be a viable option to ensure their health and safety.

If you’re helping someone through a panic attack, be patient, help bring them back to a calm state, and, if it’s safe to do so, ask them about what could have triggered them. It might be extremely difficult to get the person to open up to you. In this case, patience is a necessity. This is about the person you are helping.

Also, be sure to know what your limits are. If you know that you’re someone who is easily triggered, you can always help the person as best you can and then direct them towards a person or service best suited for assistance. As much as helping someone else is important, it’s not worth putting yourself through a panic attack.

Let the person you’re helping know that things will be okay. You can assist them through breathing exercises to help calm them down. One of my personal favorites is breathing in for 4 seconds, holding your breath for 8 seconds, and breathing out for 7 seconds. This can be repeated as many times as need be. There are also several videos and gifs available online that can be used as assistance in breathing exercises.

Remember: if you are at a point where your assistance isn’t helping, it’s okay to call someone else for help or get help from an outside source. You’ve done all you can, and that’s okay.

There will be days where you’re experiencing a panic attack on your own. No matter how many times you’ve gone through one, each time can be different and just as scary as the first time. But, there are ways to help yourself and they’re similar to helping someone else.

Learn some breathing exercises (like the one I mentioned above) that can help you out. You can also go for a walk; I’ve often found that fresh air and a change of scenery can be helpful in clearing your mind. Fresh air is helpful in getting you to focus on something other than your panic attack.

One tip I’ve learned that's helpful during a panic attack is the 5-4-3-2-1 coping technique: find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This is helpful in what’s known as grounding and can help you become reacquainted with your surroundings after a panic attack.

If you or someone you know suffers from frequent panic attacks, you can help yourself and others by gaining knowledge on the subject. There are lots of self-help books and websites that can be accessed as well as hotlines and services and programs in your community.

There’s no shame in asking for help with mental health. Remember that 1 in 4 people suffer from some sort of mental illness. You are not alone.