How Do I Calm the Storm During a Panic Attack?
Written by Marci Renée
Photo by Josep Castells on Unsplash
I can still remember the feeling—walking out of the store into the big, open mall, my eyes frantically scanning the immense space and the crowd. My husband and son were nowhere to be found. I tried to call them, no answer. My phone was about to die. I probably couldn’t call again.
It started. My heart pounded almost out of my chest. My mind raced in every direction, and my brain suddenly felt foggy. My lungs closed in on me, like I couldn’t breathe. Everything seemed confused, distorted, panicked. I didn’t know what to do. Life—my life—felt out of control. Was I going to die? It felt like it.
Panic.
What was happening?
Was I Having a Panic Attack?
It wasn’t until later that I realized what had happened. Yes, I had most likely experienced a panic attack. It was a first for me. I could recall hearing stories from my mother and several close friends, who had described having moments of torrential panic flood over them. They felt like fear overtook them, seized them—caused them to freeze. It was debilitating and caused everything to rush and roar inside of them and around them.
When it happened that day at the mall, I didn’t know what to do. Should I have just ridden the tsunami waves of panic until it passed? I had been told that panic attacks don’t last forever—even though it felt like it at the moment. I had been told that you eventually get to the other side—even though it felt like a never-ending road. I had been told that people survive these attacks—even though I thought I might die.
What is a Panic Attack?
According to Harvard Medical School, panic attacks “are repeated, unexpected episodes of intense fear and anxiety accompanied by physical symptoms that are similar to the body’s normal response to danger.” They usually occur without any warning, and there is no way to prevent them.
Someone is having a panic attack when they experience four or more of the following symptoms:
Palpitations, heart pounding, or a rapid pulse
Sweating
Trembling or shaking
Breathing problems, such as shortness of breath or feeling smothered
Feeling of choking
Chest pain or chest discomfort
Abdominal discomfort, upset stomach or nausea
Feeling faint, dizzy, light-headed, or unsteady on your feet
Feeling unreal or detached from yourself
Fear of losing control
Fear of dying
Numbness or tingling in arms, legs or other parts of the body
Chills or hot flashes
Panic attacks are not to be confused with Panic Disorder. Someone with Panic Disorder often has several panic attacks each day.
Photo by Leio McLaren on Unsplash
What Causes a Panic Attack?
According to Harvard Medical School, “If you have been diagnosed with panic disorder, you may be able to prevent panic attacks by cutting down on caffeine, alcohol or other substances that might be triggering your symptoms.”
Mayo Clinic names a few other potential causes of panic attacks such as:
Genetics
Major stress
Temperament that is more sensitive to stress or prone to negative emotions
Certain changes in the way parts of your brain function
Other risk factors include:
Family history of panic attacks or panic disorder
Major life stress, such as the death or serious illness of a loved one
A traumatic event, such as sexual assault or a serious accident
Major changes in your life, such as a divorce or the addition of a baby
Smoking or excessive caffeine intake
History of childhood physical or sexual abuse
Do you need help overcoming anxiety?
Consider signing up for our “Hope for Anxious Minds” workshop.
What to Do in a Panic Attack
According to Dr. Maureen Niehart and Timothy Reid, LPC, in See Beyond’s anxiety workshop, “Hope for Anxious Minds,” panic attacks are actually quite common and most people will typically experience at least one in their lifetime.
So, if you haven’t yet had a panic attack, prepare yourself. One day, you might.
Medical News Today gives some suggestions to help stop a panic attack, such as:
Remember that it will pass
Take deep breaths
Smell some lavender
Find a peaceful spot
Focus on an object
Repeat a mantra, like “This too shall pass,” or a favorite expression or verse that calms you down
Picture your happy place
Walk or do some light exercise
Tell someone.
Taking deep breaths in a panic attack is not as easy as it sounds. One trick to slow your breathing is to breathe through a straw. Another thing to do is place a hand on your belly, and make it rise and fall by breathing from your diaphragm rather than your chest. If someone is with you, have them look at you and model deep breathing for you to match their pace.
Another practical tool:
—The 5-4-3-2-1 method is a type of grounding technique and a type of mindfulness. It helps direct the person’s focus away from sources of stress.
To use this method, the person should complete each of the following steps slowly and thoroughly:
Look at 5 separate objects. Think about each one for a short while.
Listen for 4 distinct sounds. Think about where they came from and what sets them apart.
Touch 3 objects. Consider their texture, temperature, and what their uses are.
Identify 2 different smells. This could be the smell of your coffee, your soap, or the laundry detergent on your clothes.
Name 1 thing you can taste. Notice whatever taste is in your mouth, or try tasting a piece of candy.
To prepare for a potential panic attack, make sure you have the right tools in your hand, ready to use.
How to Help Others in a Panic Attack
Dr. Niehart and Reid also give some practical advice on what to do and what not to do if you are with someone who is having a panic attack.
“Do not get excited or panic with the person. The more agitated the other person gets, the calmer you get.”
Do not say: “Relax! Calm down! What are you afraid of? Don’t be ridiculous! What’s wrong with you? Stop that!’”
Do give calm and clear messages such as, “You can do this! Don’t fight it. Ride it out. I’m with you. You’re courageous. Breathe slow and low.”
If you are interested in learning more practical tools like these for managing and reducing your stress and anxiety, join us at See Beyond’s upcoming “Hope for Anxious Minds: Helping Others Overcome Anxiety” workshop.
Calming the Storm
Although the panic and fear came over me like a flood that night in the mall, I was able to remember some of the things that I had learned at the workshop, “Hope For Anxious Minds.” The first thing I remembered was that I needed to breathe. Then, I told myself that I just needed to ride the panic tidal wave until it ended. I couldn’t fight it. Then, I remembered the 5-4-3-2-1 technique.
I started looking around the mall for 5 things I could see—the lights, the floor, the cashier in the store, the baby in the stroller, the ice cream cone; 4 things I could hear—the little girl laughing, the buzz of the crowd, the faint music in the background, the people talking; 3 things I could touch—my phone in my hand, my feet in my shoes, my hand holding my purse strap; 2 things I could smell—that one was a little hard; 1 thing I could taste. I got a piece of gum from my purse. By that time, I had started to calm down. My husband and my son walked towards me. It was over. I was going to be okay.
Warning: Mayo Clinic recommends that you see a doctor if you have panic attack symptoms. Although panic attacks are not dangerous, they can be extremely uncomfortable. Without treatment, they may worsen and can be difficult to manage on your own. Panic attack symptoms can also resemble other, more serious health issues, such as heart attacks.
If you are interested in learning more practical tools for managing and reducing your stress and anxiety, join us at See Beyond’s upcoming “Hope for Anxious Minds” workshop.
Guest author, Marci Renée, along with her French husband and four boys, is a global nomad who has traveled to more than 30 countries and has lived in the United States, France, Morocco, and Spain. She loves to travel, speak foreign languages, experience different cultures, eat ethnic foods, meet people from faraway lands, and of course, write and tell stories. She is a published author of children's picture books, memoirs, short stories, and poetry.
You can find Marci and her books on her website.
"The Cultural Story-Weaver," at www.culturalstoryweaver.com