Did you know that 10% of U.S. adults experience a panic attack every year?
What’s even more worrying is the fact most victims are between the ages of 15 and 25. And even though the majority of these cases don’t lead to a panic disorder – which is when you’ve had more than two episodes- this is still a cause for concern.
Given this probability, it’s good to know how to handle a panic attack -just in case. Even if you never experience one in your lifetime, you may find yourself in situations where you need to help one who has. In this post, I’ll help you understand exactly what a panic attack is and how to stop it when it occurs. Let’s dig in:
What Is a Panic Attack?
This is a short-lived episode, during which an individual experiences intense anxiety. Often, this anxiety manifests itself through physical symptoms like:
- Sweating
- Increased heartbeat
- Dizziness and disorientation
- Vigorous shaking
- Nausea
- Shortness of breath
- Dry mouth
Although these symptoms aren’t life-threatening, and only last a couple of minutes, they can be very petrifying. In fact, most people feel like they’re having a heart attack or about to die. If you ever experience a panic attack episode, here’s how to deal with it:
How to Handle a Panic Attack
Don’t Forget That It Will Pass
As I mentioned earlier, a panic attack can make you feel extremely frightened. However, it’s important to remember that whatever symptoms you’re experiencing won’t last. In most cases, you’ll reach the most intense point in about 10 minutes. Afterwards, the symptoms start receding.
Find a Calming Spot
For some individuals, being in a particular or experiencing certain sounds and sights is what sets off the panic attack episode.
If this is the case, it’s wise to remove yourself from these triggers by finding a more calming spot. Once you find it, take a seat and try to concentrate on your breathing or exercise other coping mechanisms.
Do a Deep Breathing Exercise
Panic attacks are often accompanied by a fast breathing rate and tightness in your chest that makes breathing difficult. These symptoms tend to exacerbate your anxiety feelings, which is why a deep breathing exercise is recommended. This activity can make you feel less tensed.
For this to work, try inhaling slowly and deeply. While you’re at it, focus on each breathe, and this will slowly shift your attention from the anxiety-triggering factor.
Try the 5-4-3-2-1 Grounding Method
A panic attack can make you feel like you’re in a completely different world. The feelings of anxiety can be so intense that they hinder you from experiencing other senses. To overcome this, try the 5-4-3-2-1 technique, which entails:
- Gazing at 5 different items
- Listening for 4 different but well-defined sounds
- Touching 3 different items – feeling their texture and temperature
- Recognizing 2 distinct smells
- Identifying 1 thing you can taste
Recite a mantra
If you know that you experience panic attacks often, it’s good to come up with a phrase or word to recite any time an episode strikes.
The mantra reassures you that everything is fine despite your current state. For instance, you can repeat the phrase “everything will come to pass.” Or, simple Bible verses like “For God has not given us a spirit of fear, but of power and of love and of a sound mind.” (2 Timothy 1:7).
Wrap Up
Panic attacks are one of the most terrifying things you can experience in your life. But regardless of how you feel at the time, remember that these symptoms are short-lived.Look for a calming spot where you can sit and do some deep breathing exercises. If it’s too difficult to concentrate on your breathing, then try the 5-4-3-2-1 grounding approach or recite a mantra.
