Guide on How To Stop A Panic Attack. What Does a Panic Attack Feel Like? What Causes Panic Attacks?

What is a Panic Attack?

In a panic attack, you feel a lot of fear, worry, or dread all at once. These episodes are too much to handle, and they show up in both mental and physical ways. During a panic episode, you might find it hard to breathe, start sweating profusely, tremble, and feel like your heart is beating fast.

A person having a panic attack may also feel removed from reality or themselves in addition to these physical symptoms. They might also feel pain in their chest, which could make them think they are having a heart attack. In some cases, the feeling might be like the signs of a stroke. When a panic attack starts quickly, it can be very scary.

What Does a Panic Attack Feel Like?

People often have trouble catching their breath during a panic attack. This leaves them feeling out of breath and causes them to sweat a lot and tremble or shake. Some people may feel like they are choking and have chest pain that can look like the signs of a heart attack. Along with dizziness or fainting, digestive problems like nausea and stomach pain may also happen.

A lot of people say that their limbs feel numb or tingly, and some say they feel disconnected from themselves or reality. During panic attacks, people may have a strong fear of losing control or dying, which makes the experience even more upsetting. Panic attacks are not life-threatening, even though they can be scary. The symptoms usually go away in a few minutes.

Panic Attacks and Panic Disorder Statistics

• Panic attacks are experienced by approximately 2-3% of the population. Panic disorder, characterized by recurrent panic attacks, affects around 2-6% of adults.
• Age: Typically, panic attacks emerge between 20 and 30, although they can manifest at any stage of life, including childhood and adulthood.
• Gender: Panic disorder is more prevalent among women, occurring twice as often as men. Biological, hormonal, and socio-cultural factors may influence the higher incidence in women.
• Co-occurrence: Panic attacks commonly coexist with other mental health conditions. Roughly 60-70% of individuals diagnosed with panic disorder also experience major depression, and many may have additional anxiety disorders such as generalized anxiety or social anxiety disorder.

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How to Help Someone Having a Panic Attack?

It can be helpful and comforting to help someone who is having a panic attack. To help them, do the following:

1. Stay Calm: It’s crucial to remain calm yourself. Panic attacks can be very frightening for the person experiencing them, and your calm demeanor can help them feel safer.
2. Reassure Them: Gently let the person know that you are there to help and support them. You might say something like, “I’m here for you, and I’ll help you through this.”
3. Encourage Slow Breathing: Panic attacks often involve rapid, shallow breathing. Encourage the person to take slow, deep breaths. You can suggest they breathe in for a count of four, hold for four, and then exhale for a count of four. This can help regulate their breathing.
4. Maintain Personal Space: Ensure the person has enough personal space and isn’t feeling crowded, as crowded spaces can exacerbate panic attacks.
5. Use Grounding Techniques: Help them ground themselves in the present. You can ask them to describe the surroundings, count objects in the room, or touch and describe the textures of nearby objects. This can help divert their focus away from the panic.
6. Offer a Glass of Water: Sipping cold water can sometimes help calm a person during a panic attack. Avoid giving them any stimulants like caffeine or sugary drinks.
7. Avoid Judgment: Be non-judgmental and understanding. Avoid saying things like, “Just relax” or “It’s all in your head.” Instead, acknowledge their feelings and validate their experience.
8. Be Patient: Panic attacks typically peak and then subside. It may take some time. Be patient and provide continuous support.
9. Keep Conversations Simple: Avoid complex or deep conversations during a panic attack. Simple, reassuring statements can be more helpful.
10. Offer to Help with Breathing Exercises: If the person is willing, you can guide them through breathing exercises or mindfulness techniques.
11. Respect Their Wishes: Some people prefer to be alone during a panic attack, while others may want your company. Respect their wishes and let them take the lead on how they’d like you to help.
12. Offer to Seek Professional Help: If the person experiences frequent or severe panic attacks, it may be helpful to suggest seeking professional help from a therapist or psychiatrist.
13. Follow Up: After the panic attack has subsided, check in with them later to see how they’re feeling and if they need further support.

How To Stop A Panic Attack In Public?

• Challenge Negative Thoughts: Replace negative thoughts with positive and reassuring statements. Remind yourself that the panic attack is temporary and that you have successfully coped with similar situations.
• Use Visualization: Close your eyes and imagine yourself in a calm and safe environment. Visualize a place that brings you comfort and peace. Concentrate on the details and sensations associated with that place.
• Seek Support: If you feel comfortable, contact a trusted friend, family member, or someone nearby. Let them know you’re experiencing a panic attack, and would appreciate their presence or assistance.
• Practice Self-Compassion: Remember that panic attacks are a natural response, and you’re not alone in experiencing them. Be kind to yourself and acknowledge that you’re doing your best in managing the situation.
• Utilize Relaxation Techniques: Incorporate relaxation techniques like progressive muscle relaxation or guided imagery to help calm your body and mind.
• Use Medication if Prescribed: If you have medication prescribed for panic attacks, follow your healthcare provider’s instructions. Take the medication as prescribed to help alleviate symptoms.
• Consider Professional Help: If panic attacks in public settings are recurring, consider seeking professional help from a therapist or psychiatrist. They can provide you with strategies tailored to your specific needs.

Panic Attack Treatment

The treatment of panic attacks typically involves a combination of therapeutic approaches and, in some cases, medications. Here are some common treatments:

1. Cognitive-Behavioral Therapy (CBT): CBT is a highly effective form of therapy for panic attacks. It helps individuals identify and change negative thought patterns and behaviors that contribute to panic. Through CBT, you can learn coping strategies and relaxation techniques.
2. Exposure Therapy: This CBT-based approach exposes individuals to the situations or objects that trigger panic attacks gradually. Over time, this desensitizes them and reduces their fear.
3. Medications: In some cases, healthcare providers may prescribe medications to manage panic attacks. These can include selective serotonin reuptake inhibitors (SSRIs), benzodiazepines, or other anti-anxiety medications. Medication is typically considered for severe or chronic cases.
4. Relaxation Techniques: Practicing relaxation methods like deep breathing, progressive muscle relaxation, and mindfulness meditation can help manage panic attack symptoms in the moment.
5. Lifestyle Changes: Reducing caffeine, alcohol, and nicotine intake, improving sleep patterns, and regular physical activity can help prevent panic attacks.
6. Support Groups: Joining a support group for people who experience panic attacks can provide a sense of community and shared coping strategies.
7. Biofeedback: This technique allows individuals to monitor their physiological responses and learn to control them. It can be a valuable tool for managing panic attacks.

We Level Up Fort Lauderdale Florida Mental Health Center

At We Level Up in Fort Lauderdale, Florida, a comprehensive mental health center, a range of essential services are offered to support individuals in their mental health journey. These services may include:

1. Diagnostic Assessments: Conduct thorough evaluations and assessments to accurately diagnose mental health conditions and understand each individual’s unique needs.
2. Individual Therapy: Individual therapy sessions with licensed and experienced mental health professionals. These sessions allow individuals to explore their concerns, gain insight, and develop coping strategies specific to their circumstances.
3. Group Therapy: Offering group therapy sessions that bring together individuals with similar challenges to share experiences, provide mutual support, and learn from one another under the guidance of a trained therapist.
4. Medication Management: Collaborating with psychiatrists or medical professionals to provide medication evaluation, prescription, and ongoing monitoring for individuals who may benefit from psychotropic medications.
5. Cognitive-Behavioral Therapy (CBT): Utilizing CBT techniques to help individuals identify and modify negative thought patterns, behaviors, and beliefs contributing to their mental health challenges.
6. Mindfulness-Based Interventions: Incorporating mindfulness-based practices, such as mindfulness meditation or mindfulness-based stress reduction (MBSR), to enhance self-awareness, reduce stress, and improve overall well-being.
7. Psychoeducation: Providing educational resources and information to help individuals better understand their mental health conditions, including symptoms, causes, and available treatment options.
8. Family Therapy: Engaging family members in therapy sessions to address relational dynamics, enhance communication, and support the overall well-being of the individual and their loved ones.
9. Crisis Intervention and Support: Offering immediate support and intervention for individuals experiencing mental health crises, ensuring their safety, and connecting them to appropriate resources.
10. Holistic Approaches: Integrating complementary therapies and approaches, such as art therapy, music therapy, yoga, or exercise programs, to promote overall well-being and support the mind-body connection.
11. Supportive Environment: Creating a safe and non-judgmental space where individuals feel heard, respected, and supported throughout their mental health journey.
12. Continuing Care and Follow-up: Providing ongoing support, follow-up care, and relapse prevention strategies to ensure sustained progress and address emerging needs or challenges.

How To Stop A Panic Attack Popular FAQs

How To Stop A Panic Attack? 8 Steps & Tips for Maintaining Your Mental Wellbeing