What is a panic attack?
Panic attacks are a type of fear response. They’re an exaggeration of the body’s normal response to danger, stress, or excitement. The triggers are often unclear.
Panic attacks can be very frightening and distressing, but they are not dangerous. An attack will not cause any physical harm, and it’s unlikely the sufferer will be admitted to the hospital.
Panic is the most severe form of anxiety. People may start to avoid certain situations because of fear they’ll trigger another attack. This can create a cycle of living “in fear of fear.” It can add to their sense of panic and may cause them to have more attacks. However, if you are not certain whether or not it is a panic attack, you should consider calling for medical assistance.
What do panic attacks feel like?
During a panic attack, physical symptoms can build up very quickly. They can include:
- A pounding or racing heartbeat
- Feeling faint, dizzy,, or lightheaded
- Feeling very hot or very cold
- Sweating, trembling, or shaking
- Nausea or a churning stomach
- Needing to go to the toilet
- Dry mouth
- Ringing in the ears
- Pain in the chest or abdomen
- Struggling to breathe or feeling like they’re choking
- Feeling like their legs are shaky or are turning to jelly
- Numbness or pins and needles
- Tingling in the fingers
- Feeling disconnected from their mind, body, or surroundings
Please note that most of these symptoms can also be symptoms of other conditions. For example, a person may have a racing heartbeat if they have very low blood pressure.
During a panic attack, a person might feel very afraid that they’re:
- Losing control
- Going to faint
- Having a heart attack
- Going to die
When might panic attacks occur?
Panic attacks happen at different times for everyone. Some people have one panic attack then don’t ever experience another, whereas some have them regularly, or several in a short space of time. It may be that particular places, situations or activities seem to trigger panic attacks. For example, they might happen before a stressful appointment.
Most panic attacks last between 5 and 20 minutes. Symptoms will usually be at their worst within 10 minutes. If they last a longer period of time, this could be because of a second panic attack, or because of other anxiety symptoms.
What helps people manage panic attacks?
Panic attacks can be very frightening, but there are things people can do to help themselves manage them. (It might help someone who has panic attacks to write these tips down and keep them somewhere that’s easy to find).
Strategies to cope with a panic attack:
- Focus on your breathing. It can help to concentrate on breathing slowly in and out while counting to five.
- Stamp on the spot. Some people find this helps control their breathing.
- Try grounding techniques, which help you focus on the sensations you feel right now. This helps you feel more in control and more connected to the present. Try…….
- Tuning into different sounds around you
- Walking barefoot and noticing how the ground feels
- Wrapping yourself in a blanket and noticing how it feels around your body
- Holding an ice cube or splashing cold water on your face
- Touching something soft or with an interesting texture
- Sniffing something with a strong smell
- Eating something with a strong taste
- You might find it helpful to keep a box of things with different textures, tastes and smells. For example, you could include a blanket, some smooth stones, a tube of mint-flavoured sweets and a bottle of perfume.
After a panic attack:
- Think about self-care. It’s important to pay attention to what your body needs after you’ve had a panic attack. For example, you might need to rest somewhere quietly, or eat or drink something.
- If you feel able to, it could help to let someone you trust know you’ve had a panic attack. It could be particularly helpful to mention how they might notice if you’re having another one, and how you’d like them to help you.
Strategies for helping someone who is having a panic attack
- Stay with the person and keep calm.
- Gently let them know you think they might be having a panic attack and you are there for them.
- If necessary, move the person to a quiet place. (The movement itself can help reduce the physical symptoms.)
- Ask what the person needs.
- Speak to the person in short, simple sentences.
- Be predictable and avoid surprises.
- Help the person focus. Ask the person to repeat a simple, physically tiring task such as raising their arms up slowly over their head, or stamping on the spot.
- Help slow the person’s breathing. Count for them and ask them to breathe with you: breathing in through your nose for five counts and out of your mouth for five is a good place to start. Get them to listen to your voice and concentrate on your counting. Carry on until they’re breathing regularly again. (Some people find breathing in while lifting their arms slowly to the sides and breathing out while lowering them helps.)
- Suggest they repeat a helpful phrase – e.g., “This feels awful, but it’s not going to hurt me.”
- Help them focus on something outside themselves—e.g., you could stand by a window and ask them to count the cars going past. Having something to focus on might distract their brain long enough for their body to relax.
- Know what to say. It’s helpful when the person is having a panic attack to say things such as:
- “You can get through this. The attack will go.”
- “I’m staying with you. You’re safe.”
- “Tell me what you need now.”
- “Concentrate on your breathing. Stay in the present.”
- “It’s not the place that is bothering you; it’s the thought.”
- “What you are feeling is scary, but it’s not dangerous.”
The Offerings of Cyprus Samaritans
Cyprus Samaritans are a group of trained listening volunteers that offer confidential emotional support. These volunteers don’t judge or offer counsel; their role is simply to listen to you.
Through freephone centres in Paphos, Nicosia, Limassol, and Larnaca, anyone can get in touch with listeners over the phone or in person.
For individuals who are feeling anxious, experiencing panic attacks, or any related symptoms as mentioned above, the Samaritans listeners are available to provide support.
They are all ears for you to share your feelings and worries. If someone requires more expert assistance, the Samaritans can point them in the direction of the appropriate NGOs or government-run agencies by giving contact information.
The Samaritans are not medical specialists but can help you come through in many ways.