Panic Attack Resources
A panic attack is a sudden rush of intense anxiety or fear together with a surge of frightening physical sensations and thoughts. People who experience panic attacks often describe them as the worst feeling they have ever had. Panic attacks are usually brief (5 – 10 minutes) but may be very frightening while they last. They can often seem to come out of the blue, which makes them even scarier. Not everyone experiences the same symptoms; below are the most common.
Physical sensations of a panic attack can include:
- Pounding heart
- Dizziness/faintness
- Difficulty breathing
- Chest pain
- Numbness/tingling
- Sweating
- Shaking
- Crying
People often feel:
- Very frightened
- Out of control
- Like they are having a heart attack
- A strong desire to escape
- Like they are going to die
How to Help Someone Having a Panic Attack
- Stay calm. Speak in a soothing tone. Tell them you’ll help them through it.
- Quiet. Try to move the person to a quiet place, away from a crowd or commotion.
- Reassure them. Panic attacks are temporary, and will not cause any lasting harm.
- Ask. If they’ve had panic attacks before, what usually calms them down?
Calming Techniques
- Encourage slow, deep breathing. Ask them to breathe into their belly through their nose on a count of 5, and then exhale through their mouth on a count of 5.
- Take slow, deliberate sips of water
- Touch each finger, one at a time, to the center of the palms.
- Ask them to observe and describe the sights and sounds around them.
- Hold and focus on an object to shift attention – stress ball, stone, keys, etc.
- Listen to music or watch a video (if available)
- Once the panic subsides, help the person figure out what they need to recover. Some people will feel exhausted and need a period of rest. Others will feel better engaging in activity, either alone or with the group.