Have you ever felt a sense of impending doom or danger? Was it accompanied by a rapid, pounding heart rate, sudden warmth, and a shiver down your spine? If you have, then it could possibly have been an episode of panic attack. While many know of it, only a few understand it, and even fewer know how to handle it themselves or comfort someone who experiences it.
In an interaction with the OnlyMyHealth team, Dr B Sarathi Goud, Senior Psychiatrist, Kamineni Hospitals, LB Nagar, Hyderabad, discussed what panic attack means, how it can be identified, and ways a person can support someone who goes through it.
Also Read: Mental Health Matters: What Are Anxiety Disorders? Explained
Understanding Panic Attack And How It Is Different From Anxiety Attack
Panic and anxiety attacks can be unpleasant. The two share symptoms, which may cause many to even confuse one for the other. But there is a significant difference between the two.
Dr Goud said, "Panic attacks typically manifest suddenly with intense fear and physical symptoms like a racing heart and shortness of breath, often lasting a few minutes. Anxiety, on the other hand, develops more gradually, involving persistent worry and physical symptoms of lesser intensity over an extended period."
He added, "While panic attacks can be triggered by specific situations, anxiety can be triggered or chronic, persisting for weeks or longer. It's important to note that individuals with anxiety disorders may experience panic attacks as part of their overall symptomatology. Seeking a doctor's help is crucial for accurate diagnosis and tailored treatment."
How To Help Someone Having A Panic Attack
As important as it is to identify the signs of panic attacks and get help from a professional, it is as important to be able to support someone going through the same. Words can make a difference and helping hands can be a source of comfort even if it does not heal.
According to Dr Goud, to support someone having a panic attack, one must maintain a calm presence, encourage slow breathing, and create a quiet environment.
He said, "Offer reassurance without judgement, ask about prescribed medication, and provide physical comfort if welcomed."
In addition, the doctor advised using grounding techniques, which are strategies that can help a person manage their emotions. Moreover, being patient, discussing triggers, and suggesting professional help can be beneficial, especially when there are recurrent episodes of panic attack.
A research article published in the Wiley Online Library suggests that most people who have one panic attack will likely have more.
Also Read: What Exactly Does A Panic Attack Feel Like: How Is It Different From An Anxiety Attack?
What To Say And Avoid
If you know someone or are in the company of someone who has panic attacks, reassure them by saying, "You're safe, I'm here," emphasising that they are not alone, said Dr Goud.
You can also encourage the person to focus on their breathing to help calm their nervous system.
Remind them that the panic attack is temporary, saying, "It will pass," and offer assistance with a genuine, "What can I do to help?"
According to the Dr, while providing support, one must avoid phrases like "Just calm down," which may invalidate their feelings, and refrain from saying, "It's all in your head," as it dismisses their experience.
Adding further, the doctor emphasised on the importance of acknowledgement and advised saying phrases like "I know how you feel.
Do not minimise their experience with comments like "You're overreacting," which can increase feelings of isolation and shame, he concluded.
Conclusion
Panic attacks are unpredictable and can occur without warning. The exact cause is unknown, which may make it difficult to identify the triggers and work on them. It is usually characterised by intense feelings of fear that cause physical symptoms like a racing heart, fast breathing, and sweating. When that happens, or if you’re in the company of someone who is going through it, it is important to first identify the symptoms and then work on managing emotions. This is best done with professional help and support.