What should I do when someone is experiencing a panic attack?

It's all well and good having information of the condition, but what happens if you are faced with someone having a panic attack?

1. Preference - As mentioned in a previous post, it's a person's personal preference as to what they want when experiencing a panic attack. It may be useful to bring it up in conversation as to what the person prefers when they are experiencing a panic attack.

2. Diaphragm - The best technique that I can advise, is to breathe. When someone is having a panic attack give them the ability to breathe. By that I mean, show them how to breathe. There's a technique known as diaphragm breathing. You must breathe in for four seconds, hold for two, and breathe out for six. Get the person who is experiencing the panic attack to copy you.

3. Reassurance - When someone is experiencing a panic attack, some can feel the extremes such as the feeling that they are going to faint/die because of the lack of breathing and control. You need reassure the person that everything is okay and that they will be fine. This will help the person to calm down.

4. Do what they want! - When someone is having a panic attack, they can become disoriented, have feelings of sickness and be lightheaded. If they ask for something, such as a glass of water, try and go and get it for them. The person knows what they need to help them to resolve the situation.

5. Causes - Often there will be something that has triggered the panic attack, so the best thing to do is get them out of there if they haven't already done so themselves. For example, a panic attack may have occurred due to the person being in a crowded space so removing them to bigger space will help to calm their anxiety.

These are a mixture of tips from personal experience, professionals and others. I hope that these help. Remember to stay calm and that the person will get through the panic attack. There are loads of other tips on the internet, if you feel you need more. It's always best to be prepared!

What is my experience of panic attacks?

The first panic attack I ever had was on GCSE results day. I was so nervous. On the way to the venue where I would collect my results, I completely freaked out and couldn't breathe and started crying. I just assumed it was nerves and it passed as soon as I got into the venue.

As the months past, these panic attacks began to be a regular occurrence - before driving lessons, before my hypnotherapy sessions, catching transport, going into a shop, applying for jobs, asking for something and eventually going to school. I've had so many panic attacks when going to school, It's ridiculous.

Even though I have experienced loads of panic attacks, there are a few that I can remember really clearly. Despite the panic attack on results day, another one I can clearly remember is when I went to apply for jobs. Applying for jobs is hard enough with anxiety, let alone someone who severely suffers from it. It was going quite well in confidence terms. I was in the mall and I went into several shops, but had little luck - either they weren't taking on or I was too young. I managed to hand in some and applied to others online. I had been into so many shops and been rejected. Many anxiety sufferers will understand that this increases your anxiety. I went into one shop that surprize, surprize wasn't taking on and I stepped outside of the shop and started to panic. I couldn't breathe, then I was crying and slowly everything became a blur. Luckily I had support which could calm me down and helped me to breathe. 

I remember clearly, I was planning to go to a Rizzle Kicks concert, but just like all of the other opportunities, I often didn't go through with them and just stayed at home. I really didn't want to go. The thought of all of those people and the thought that I couldn't escape was overwhelming. Before I went out the door, I got into a panic. I couldn't breathe and was crying again. This time I really couldn't breathe at all, and it was so scary. However, with the help of the support around me, I managed to calm down and actually enjoyed myself.

A final example I can think of is when I was about to catch a bus with my friend. She was coming round to meet me, but the problem was that I hadn't told her about my situation. Again, I had the usual symptoms; couldn't breathe, was crying and generally tried to get myself out of the situation. I felt really ill. However, as soon as my friend came round, I managed to control myself. 

These panic attacks were getting out of hand and was making my anxiety worse. Therefore, it was decided that I was to see and hypnotherapist - it's not as scary as you think! With time, my panic attacks slowly decreased and I learnt to understand the feelings which helped me to be in control. 

I hope my experience of panic attacks can reassure you that you're not alone and that what you're feeling is only typical. With help, panic attacks can be solved.

What are panic attacks?

Definition of a panic attack: 'A sudden feeling of acute and disabling anxiety.'

Panic attacks are part of the flight or fight system as I mentioned in a previous post titled 'What is Anxiety?'. Panic attacks arise due to the rush of adrenaline that you get due to the fight or flight system that we face in an fearful situation and we have this system due to our time as cavemen. When we were going to be attacked by a bear for example, we would have the choice to fight or run and this is what the adrenaline is for. It gives us an extra push to perform the actions we need to do to survive. However, for many anxiety sufferers this fight or flight system arises even when there is no danger at all. For example, you could be in a crowded place, or about to take part in a big event and you feel overwhelming anxiety. This situation you are in poses no threat, yet your body sends a rush of adrenaline. Many people may now be asking, 'well, what's the problem with that?' Often panic attack sufferers will end up not being able to breathe, feeling sick, light headed, crying, and eventually really tired due to the exhaustion. For many panic attack sufferers, their senses highten and for others they become quite confused. As with anxiety in general, each symptom depends on the person. Panic attacks drain all of your energy and can make sufferers feel quite ill. This sickness feeling comes from the digestive system slowing down due to the adrenaline. 

Panic attacks can last for a few minutes to many hours. They can also be on and off. 

Panic attacks tend to prevent some people from doing what they love as they are afraid that they will experience a panic attack whilst out and about and this again is very disabling for a person. The reason why people think this way is because the flight and fight system often repeats itself and forms a pattern in your reactions. For example, if you had a panic attack in a Mall, the next time you visit, it is highly likely that you will experience another one, even though there was no danger present at either time. 

As always, thanks for reading.