What is a Panic Attack?
A panic attack is a sudden episode of intense fear or discomfort that triggers severe physical reactions, even when there is no real danger or apparent cause. It can occur unexpectedly, without any clear warning, and lasts for a few minutes to half an hour. Experiencing a panic attack can be frightening, making it feel as though one is losing control, having a heart attack, or even dying. While it may seem difficult to handle in the moment, panic attacks are treatable and strategies for prevention can reduce their frequency and intensity.
Causes of a Panic Attack?
Although the exact causes of panic attacks are not entirely understood, various factors contribute to their occurrence. Panic attacks are often triggered by stress, anxiety, or trauma. They may also occur in response to specific phobias, intense emotions, or certain physical conditions. For example, individuals with a history of anxiety disorders or depression are more likely to experience panic attacks. Moreover, a family history of panic attacks or anxiety-related conditions can increase the risk of experiencing one.
Panic attacks can be triggered by medical conditions – or mimic them. For instance, certain medical conditions such as heart problems, asthma, or thyroid disorders can sometimes mimic the symptoms of a panic attack.
Excessive consumption of caffeine or drugs such as alcohol, drugs or other stimulants can exacerbate the likelihood of experiencing an attack.
Other triggers may include hormonal changes, especially in women, and environmental stressors such as work pressure or financial difficulties.
Symptoms of a Panic Attack?
The symptoms of a panic attack are often sudden, intense and overwhelming. During an attack, the body’s “fight or flight” response is activated, leading to several physical and emotional symptoms. These may include:
• Rapid heartbeat or palpitations
• Shortness of breath or a choking sensation
• Sweating or chills
• Trembling or shaking
• Dizziness or light-headedness
• Chest pain or discomfort
• Nausea or abdominal distress
• A sense of detachment from reality
• Fear of losing control or dying
The intensity of these symptoms can vary from person to person. For some, the physical sensations are so severe that medical attention is sought, mistaking it for a heart attack. However, once medical conditions are ruled out, it becomes clear that a panic attack is the culprit.
How to Help Someone Having a Panic Attack?
When someone is experiencing a panic attack, it is crucial to provide reassurance and create a calm environment. The casualty should be reminded that the panic attack is temporary and that they are not in any immediate danger, even though their symptoms may feel overwhelming. Offering support through a calm demeanour is essential in helping them regain control over the situation.
Encouraging deep, slow breathing can be particularly effective in reducing the symptoms of a panic attack. By guiding the person to focus on their breathing, their heart rate can begin to slow, and the physical sensations of the attack may start to ease. Counting breaths together or using grounding techniques, such as encouraging them to touch something nearby or describe their surroundings, can redirect attention away from the attack itself.
It is important to avoid making assumptions about how the person is feeling or offering simplistic advice like “just calm down.” Instead, listening carefully to their needs and offering gentle support can help alleviate the intensity of the experience. Sitting with them in a quiet place, away from noise or stimuli, may also aid in calming their body and mind. And sit with them, don’t stand over them – get down to their level so you can reassure them.
Additionally, if the individual has experienced panic attacks before, they may already have specific coping mechanisms that help them manage the attack. Asking them if there is anything specific they need—such as a glass of water, space to breathe or a familiar relaxation technique – can all be beneficial. Most importantly, staying with the person and offering reassurance can significantly ease their distress.
Preventing Panic Attacks in the Future?
While it may not always be possible to prevent panic attacks, there are steps that can be taken to reduce their frequency and manage anxiety. Learning how to recognise triggers and warning signs can help the casualty prepare for potential panic attacks and manage their symptoms more effectively.
Regular exercise and maintaining a healthy lifestyle have been shown to reduce anxiety levels and help prevent panic attacks. Physical activity releases endorphins, which improve mood and alleviate stress. In addition, regular exercise improves cardiovascular health, which can counteract some of the physical sensations that mimic panic attacks, such as rapid heartbeat or shortness of breath.
Mindfulness practices, such as meditation, yoga, or breathing exercises can also reduce stress levels and increase someone’s ability to manage anxiety. Engaging in relaxation techniques on a regular basis can help them stay grounded, even in stressful situations – and reduce the likelihood of an attack.
Furthermore, Cognitive Behavioural Therapy (CBT) has been highly effective in treating panic disorders and preventing panic attacks. CBT works by helping individuals change their thought patterns and develop healthier responses to stress and anxiety. In therapy, individuals may also learn how to avoid common triggers or develop coping strategies to deal with panic attacks when they occur.
If panic attacks persist, medication prescribed by a healthcare professional may be considered. Antidepressants or anti-anxiety medications can be prescribed to help regulate mood and prevent panic attacks. However, medication is typically only used in conjunction with therapy for longer term management.
Should you breathe into a paper bag in a Panic Attack?
Breathing into a paper bag to stop a panic attack is often considered an outdated technique, and it’s generally no longer recommended by mental health professionals. While this method was once thought to help by increasing carbon dioxide levels during hyperventilation, it can actually be risky and may make symptoms worse, particularly if the person is experiencing other health issues or if the panic attack is mistaken for something like an asthma attack or heart problem.
Negative consequences. Breathing into a paper bag can lower oxygen levels and may cause dizziness or fainting. Instead, it’s better to focus on slow, deep breathing techniques. Encouraging the person to breathe in deeply through the nose, hold for a few seconds, and then exhale slowly through the mouth can help calm the nervous system and reduce hyperventilation. This is a safer and more effective way to regain control during a panic attack.
Conclusion
In conclusion, panic attacks are intense and distressing experiences that can significantly affect a person’s daily life. They are often caused by anxiety, stress, or medical conditions, and can manifest with overwhelming physical and emotional symptoms. When helping someone through a panic attack, providing reassurance, encouraging deep breathing, and creating a calm environment can all be highly effective responses for a Mental Health First Responder. While it may not be possible to prevent every panic attack, regular exercise, mindfulness practices, therapy and medication can reduce the frequency and intensity of future attacks. By understanding the causes, symptoms, and strategies for managing panic attacks, casualties can take proactive steps toward improving their mental well-being.
Want to learn more about Mental Health First Aid?
The First Aid Training Co-operative runs a suite of private first aid courses that can be delivered at your choice of venue, at a time and date to suit you. We’ll come to you and tailor your course to suit your specific situation, based on one of the core course types that we have in our portfolio. We now have a range of courses available for those looking to become Mental Health First Responders in the workplace, raise awareness of mental health amongst their staff plus specialist mental health training for outdoor professionals. Check out our mental health first aid course suite.
