How to Regain Composure With a Panic Attack
Last week I had my first panic attack. But the worst thing was that I was hopelessly lost in what to do. If you ever find yourself in a situation like this, here are some tips on how to deal with a panic attack in the moment, prepare for it in the future, and help others in times of need.
When it started, I was mostly confused. My heart rate increased dramatically and my normal breathing contracted to frequent shallow breaths. There was no pain, so I didn’t think I was having a heart attack, but I knew something was wrong. I fell into absolute panic and, to be honest, I had a short moment when I didn’t know who and where I was. And even though I was alone in my home office, I felt an overwhelming urge to disappear; hoping like a child that if I close my eyes everything will go away.
I had never had panic attacks before and had never talked to a therapist about such things, so I didn’t know what to do. Luckily my Lifehacker instincts worked. I got up from the floor, where I was curled up in a ball, and reached for the keyboard. I did a quick Google search and found some tips that helped calm me down, but also found a lot of information from random undocumented sources. So, to help others in the same situation, I decided to get some solid advice from clinical psychologist Jeffrey DeGroat, Ph.D.
This guide cannot and should not replace asking for real help when you need it. That being said, knowledge is power, and this information can empower you to properly deal with panic attacks that you or someone else may have.
What to do right now if you have a panic attack
If you’re having a panic attack right now or are just preparing for one in the future, here are some tips that might help. You can’t just “calm down” on a whim, but you can practice regaining control.
Focus on your breathing
During a panic attack, breathing becomes rapid and shallow. To calm down, you need to slow your breathing down to longer, deeper breaths. DeGroat recommends doing a simple breathing exercise: inhale for four seconds and then exhale for six seconds. Maintain this breathing pattern until your panic attack subsides.
However, if you have another breathing technique that you know has worked for you in the past, feel free to use it. If it somehow promotes relaxation, breathing exercises are a great place to start. My short, ragged breathing was the most terrifying part for me, and as soon as I mastered this aspect, my panic began to subside.
Remind yourself that this is over
As soon as you start to slow down your breathing, tell yourself that your panic attack will end soon. Most panic attacks only last a few minutes, and reminding yourself of this can help you see the light at the end of the tunnel. However, don’t focus on how you are feeling or why you are feeling it. DeGroat explains:
Don’t focus on anxiety or anxiety that is fueling your anxiety. Focusing on these thoughts, “I’m going to pass out,” “I’m going to have a heart attack,” “I’m going to embarrass myself,” will only increase these worries and panic.
Trust it will happen quickly, and trust that a few relaxation techniques or pulling yourself off the trigger will put an end. If I had known this advice at the time, I could probably have gotten through it all a little faster.
Get distracted
If you’re starting to regain your composure a bit, distraction techniques can help you close your distance and get through your panic attack. Finding answers helped me a lot. Our minds get distracted easily, and this is one of those times when it really comes in handy.
If you can’t think of a way to distract yourself, DeGroat invites you to identify the object in the room with you and create a story of how it ended up where it is now. How was it done? Where was it done? Who did it belong to before you? The more detail you add to your story, the better.
If you are around other people, feel free to talk to them and be distracted by the conversation. If you are concerned about how you deal with them, let them know about the situation. Panic attacks can sometimes intensify when you are ashamed of them, so try to diffuse them by letting them know. They will probably be more than happy to help you distract yourself.
Find an “emergency exit”
If all else fails, remove yourself completely from the situation. When you start to feel an imminent panic attack, find an “escape route” that you can use in case your panic attack reaches a point you cannot control. If you are prone to panic attacks, get in the habit of identifying these outlets whenever you go where you know they might trigger them. However, this should be your last resort, so try breathing and distraction techniques first. The key is to have an escape plan if you need one , and only that knowledge can help you deal with the situation.
If you are driving at the time of a panic attack, stopping in a safe place on the side of the road will be your emergency exit. Pull to the sidelines as soon as you start experiencing a panic attack, then try your breathing and distraction techniques. Don’t start driving until your anxiety subsides, and if there is someone else with you who knows how to drive, consider asking them to take control.
What to do if someone else is experiencing a panic attack
If you are with someone who is experiencing a panic attack, or if you know that person is prone to panic attacks, these tips will help you calm them down. Before rushing to help, however, find out the facts. You might think that someone is having a panic attack, but it’s best not to immediately assume that they are. Directly asking if he has a panic attack can make the problem worse.
Panic attacks are scary, so anyone who experiences it may be more than willing to reach out and let you help. That being said, you need to maintain as calm a demeanor as possible so that they feel safe with you. To start, just ask them if they are doing well. If they describe significant physical discomfort or pain, it is best to seek medical attention.
Unfortunately, panic attacks and heart attacks share the same symptoms, and it is difficult to assess the situation from the outside. Both can include chest pain, tingling, and almost paralyzing fear. However, if they can speak, Dr. David Katerndahl recommends several ways to check and make sure their panic attack is not related to heart failure:
- Heart attacks are usually accompanied by constant aching pain with intense pressure in the chest area; accompanied by aching pain that spreads throughout the abdomen or the left arm. Panic attacks are usually accompanied by sharp stabbing pain, which is more fleeting. If they feel pain, ask them how it feels.
- Heart attacks usually occur as a result of exercise, while panic attacks can occur at any time (even at rest). Ask them what they were doing when they started to feel unwell.
If you’re still unsure whether to seek medical attention, it’s always best to play it safe. However, if they are simply explaining that they are experiencing severe stress, anxiety, or admit that they have a panic attack (they may have had it before), help them using the same techniques we mentioned above:
- Make them breathe : Help them do the breathing exercise, counting out loud in a soothing voice.
- Remind them that this is over : Empathize with the person and let them know that this will be over soon.
- Distract them : Start a conversation with them or share interesting news that will distract them from what is happening.
- Invite them to leave with you : give the person an emergency exit so they can change their surroundings, and offer to go with them.
- Offer to get behind the wheel : If the person was driving, invite them to take control so they can relax a little.
Again, don’t talk about how they are feeling or what may be the main cause of their anxiety. Empathize with their situation and focus on getting them out of it.
Get help and get ready for next time
Panic attacks are not uncommon, but that doesn’t mean you should be discouraging them. There can be a number of reasons that may be related to your physical and mental health, so find someone who can help you . Even if, like me, you have just had your first experience, DeGroat recommends asking someone:
If you suspect that you are experiencing a panic attack for the first time in your life, I would recommend that you see your doctor to determine if there are any medical conditions that may be causing your symptoms. If you have persistent anxiety or multiple panic attacks, seek professional support. Psychotherapy and medications are treatment options that have been shown to be effective in managing anxiety.
Until then, it doesn’t hurt to anticipate the next panic attack that might come your way. Plan ahead and remember these tips to be ready next time. Identify people you can talk to when your panic develops again, and always have an emergency exit ready. In fact, having a plan is likely to reduce the likelihood and / or intensity of your anxiety in general.