How to Help Someone Having a Panic Attack - Dos and Don'ts

Panic Attack

Panic attacks are sudden episodes of intense fear brought on by real or imagined danger and can cause a severe physical reaction. While anyone can have a panic attack, it becomes noteworthy when you have more than one as it might be a sign of panic disorder.

The symptoms of a panic attack are as follows:

• A rapid and often sudden increase in heart rate

• Chest pain

• Lightheadedness and dizziness

• Shortness of breath

• Chills

• Hot flushes

• Nausea

• Numbness and tingling sensation

• Stomach pain

Depending on the severity of the attack, people may also experience:

• Loss of control

• Fear of death

• A feeling of detachment from the surroundings

While a panic attack can last from 5 to 20 minutes, the duration may seem longer if they occur one after the other without any relief. Aftereffects of a panic attack include feelings of unease and stress.

The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) categorises panic attacks under anxiety disorders and specifies that panic attacks can also accompany other mental diseases and conditions.

Difference between an Anxiety Attack and Panic Attack?

While the two terms are often used interchangeably, understanding the difference is crucial. Panic and anxiety attacks are both brought on by stress and are a reaction to a real or perceived threat. Hence, common symptoms include shortness of breath and an elevated heart rate, fear, lightheadedness, and irrational thoughts.

The root difference between a panic attack and an anxiety attack is that it is usually related to a particular situation or event. Two factors that can help distinguish between a panic attack and an anxiety attack are the period of onset and the duration and intensity of the attack.

How to Help Someone Having a Panic Attack?

1. Calmness is the key:

The severity of the attack may increase for the affected person if you, as a responder, exhibit stress or anxiety. Use your calmest voice to comfort, relax and reassure them.

2. Ask how they want you to help them:

If they've experienced a panic attack or are aware of their condition, the affected person may know best what needs to be done. Ask them if there's anything you can do and modify your words and actions depending on their response.

3. Read the warning signs:

If someone close to you or someone you work with often experiences panic attacks, educate yourself about the signs, symptoms and likely triggers.

4. Focus on actions:

Avoid asking questions like "Are you ok?" or saying, "Don't worry". Instead, try asking simple questions and saying actionable words like the following but do not repeat them persistently:

• Do you need any help?

• Should I take you to a more comfortable place?

• Keep Breathing

5. Make them feel grounded:

Some grounding techniques include:

• Holding their hands and saying calming words

• Letting them feel a textured object

• Making them repeat a positive and encouraging phrase like, "this feels dangerous, but practically it will not harm me."

• Talking to them about their favourite places and activities

6. Call the emergency helpline:

Immediately call the medical emergency helpline in the following situations:

• If symptoms of chest pain become severe and move to the shoulders and arms, or the patient experiences a squeezing sensation in their heart.

• If the symptoms of a panic attack last for more than twenty minutes without any signs of getting better.

• If breathlessness doesn't lessen or chest pressure doesn't alleviate