What to do if someone is having a panic attack over text
How to Help Someone Having a Panic Attack: 4 Steps
When someone you love is having a panic attack, it can be tricky to know how to help. By responding with understanding and empathy, you can make a true difference.
Whether it’s your friend, relative, or partner, chances are you know someone who has had, or will have, a panic attack. If you happen to be nearby when it happens, it’s only natural to want to do everything in your power to understand and support them.
Research shows that at least 13% of people will experience a panic attack in their lifetime.
In the United States, 1 in 3 people will have an anxiety disorder at some point in their lives, according to the National Institute of Mental Health. Statistics show that women are twice as likely as men to have a panic disorder.
If your loved one is having a panic attack, there are several ways you can help. With a few research-backed techniques, you’ll be better equipped to provide support.
Gently name it, and tell your loved one that you believe they are having a panic attack. This can provide some context for what’s happening and relieve the fear of the unknown.
You can let them know that it will pass. Panic attacks can last anywhere from 5 to 30 minutes, though the worst symptoms usually subside within 10 minutes, according to the Anxiety & Depression Association of American (ADAA).
If this is the first time your loved one has had a panic attack, it might be advisable to seek medical attention to rule out other causes of their symptoms.
The symptoms of a panic attack can include:
- rush of intense fear
- feeling of impending doom
- sudden fear of death
- feeling of losing control
- sweating
- shaking
- heart palpitations
- difficulty breathing
- chest pain
Everyone experiences anxiety differently. It’s important to keep in mind that what works for one person may not work for someone else. Don’t be afraid to try different strategies.
One of the best ways to help someone is to remain calm yourself, even if you’re feeling a little uneasy about what’s happening.
Keep yourself calm by taking deep breaths and reminding yourself that this is temporary. If the situation becomes overwhelming for you, reach out to someone else for help.
Your loved one may need some space during a panic attack. The hyperarousal state of panic — when your brain’s limbic system is on “high alert” — can mean that usual elements in the environment feel overstimulating, like touch, music, bright lights, or other sounds.
After reminding them that they can handle their symptoms, you can give your loved one space until their panic attack passes. They might ask you to stick around. If they do, reinforce their ability to independently experience their symptoms by uttering the coping statement once or twice and letting them ride out their symptoms until they pass.
If the two of you had plans, it can help to suggest going through with them once the panic attack has ended to help your friend see that they can get through the day even if they’ve had a panic attack.
While someone is having a panic attack, we do want to be empathic, but we don’t want to reinforce the idea that panic is dangerous, harmful, or needing to be reduced, minimized, or escaped.
So, rather than giving your loved one lots of reassurance and fussing over them, it can help to remind them that they can cope with what’s happening on their own. This gives them back their power to deal with the situation.
You can do this by offering supportive statements like:
- “You can handle these symptoms.”
- “This will pass.”
- “The feelings aren’t comfortable, but you can accept them.”
- “This will roll over you, like a wave.”
Remind them that, although panic attacks can feel never-ending, they typically peak in about 10 minutes. It’s not possible for the body to stay ramped up for much longer than that.
If you’re out and about when you get a text from someone that says, “I think I’m having a panic attack,” what do you do?
One of the best things you can do is offer supportive phrases that reinforce their ability to cope.
Try a few of these supportive phrases:
- “This is time-limited. It will pass.”
- “You’re doing a great job.”
- “I’m confident that you can handle this.”
- “You’re going to get through this!”
Whether in person or over text, try to avoid making a big deal of their symptoms. Your role can be to help them extinguish the idea that a panic attack is dangerous or intolerable, and remind them that they can handle this experience. You can then offer to help reconnect if they need more support later on.
While panic attacks might make us feel like something is very wrong, they’re just false alarms — a misfiring of the body’s fight, flight, or freeze response. The sympathetic nervous system is responding to a perceived threat by driving physical processes like your heart and breathing rate. Panic attacks are simply an example of the flight-or-fight response out of context.
If your loved one lives with panic disorder — where they experience unexpected, recurring panic attacks and avoid behaviors or situations that might cause them — the most loving thing you can do is not reinforce the panic cycle by making a big deal out of panic attacks.
It’s also helpful to avoid reinforcing their escape behaviors, which could happen by staying near them or providing excessive reassurance. If you do this, it might unintentionally reinforce the feeling that something must be wrong after all.
A great way to help a friend with panic disorder is to support them once they get connected to a therapist who is doing exposure therapy with them. You can cheer them on as they gradually expose themselves — with the guidance of a trained therapist — to increasingly challenging situations that might provoke panic. In this controlled environment, they will practice resisting escape or safety behaviors.
While it’s tempting to help your loved one avoid the feelings of panic by distracting them from their bodily sensations or taking them away from the situation, these are considered “safety behaviors.” While safety behaviors might help to ease anxiety in the moment, they could actually reinforce a cycle of panic that exists in panic disorder.
Safety behaviors and distractions can prevent people from learning that panic attacks, while uncomfortable, are not actually harmful or dangerous.
Your loved one can handle panic without actually doing anything, and it’s important for them to know that anxiety about panic goes away on its own without causing them harm.
Cognitive behavioral therapy (CBT) — a major method for treating panic disorder — teaches you strategies to reduce your anxiety and avoidance around panic attacks. The idea isn’t to prevent them but to sit with them until they inevitably pass. And often, you experience fewer panic attacks over time as you grow to fear them less.
The most effective way to react to a panic attack is just to ride it out instead of resisting or escaping it. While escaping a panic attack in the short term reduces anxiety, it just drives the panic cycle in the long term because you reinforce beliefs that panic is dangerous, harmful, or something that must be avoided at all costs.
The idea is to allow the symptoms to just be, which helps you to view panic attacks as a manageable experience, not one that needs to be escaped.
Try not to ask someone over and over if they are alright, as this can reinforce the idea that panic is dangerous or harmful. Also, avoid saying phrases that might invalidate their experience, like:
- “It’s all in your head.”
- “Snap out of it.”
- “Nothing’s happening.”
- “You’re fine.”
- “I know exactly how you feel.”
- “What’s wrong with you?”
- “Why are you so upset over that?”
- “There’s nothing to be afraid of.”
Do not offer substances. It may be tempting to give your loved one something to take the edge off, but this could make a panic attack worse. Certain strains of cannabis, like sativa, can increase anxiety and lead to paranoia. Alcohol changes levels of serotonin in the brain, which can make anxiety feel more intense.
If your loved one wants medication to help with future panic attacks or an anxiety disorder, suggest a visit to a primary care physician or a psychiatrist.
A clinician may prescribe them selective serotonin reuptake inhibitors (SSRIs), or benzodiazepines for occasional use.
A panic attack usually goes away in just a few minutes. If it doesn’t, it could mean a more serious medical event is happening, like a heart attack. Remember to stay calm as you assess the situation.
Look for these warning signs:
- squeezing chest pain that moves to arms or shoulders (rather than stabbing)
- shortness of breath does not improve
- symptoms that carry on for 20 minutes
- chest pressure lasts longer than 1 to 2 minutes
- vomiting
If you see any of those warning signs, call 911 immediately.
Some symptoms of a panic attack are similar to those of a heart attack. You can read about how to tell the difference between a panic attack and a heart attack here.
Supporting someone during a panic attack can be stressful — not just for them, but for you too.
After the panic attack subsides and your friend is in a more relaxed headspace, it’s important to take some time for your own self-care.
Go easy on yourself for a few hours or the rest of the day. Take some time to recharge by practicing yoga, taking a warm bath, journaling, or doing anything else that relaxes you.
If taking care of someone is interfering with your own quality of life, consider reaching out to a therapist to talk about what you’re going through. Check out the ADAA’s Find a Therapist Directory to find a local clinician or a teletherapy option that might work for you.
Remember, we can only love others as much as we love ourselves. You also can’t give from an empty cup. Take care of your energy first, then whatever’s left can flow toward those that you love.
What To Say To Someone Having A Panic Attack Over Text (Tips)
By OptimistMinds
Page last updated: 12/12/2022 | Next review date: 12/12/2024
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In this guide, we will discuss “what to say to someone having a panic attack over text” and a few useful tips.
What to say to someone having a panic attack over text?
You can say the below things over text to someone having a panic attack:
- You can do this
- It will be over soon
- Take huge deep breaths
- It’s just a phase that will pass
- I am proud of you
- You will get through this
- You have been through this before
- Think about your happy place
How to calm someone with anxiety over text?
Here are some things you can do to calm someone with anxiety over text:
- Tell them you are there
- Tell them they can take their time
- Breathe with them
- Ask them to get some ice and keep it against their forehead
- Tell them to drink some water
- “We’ll get through this together”
What to say to someone having a panic attack over text? It is not a simple and easy question to answer.
Some people expect to find a template that could make their lives easier but in reality, it is not that simple.
There are a few things we need to consider when helping someone who is having a panic attack over text.
Moreover, text messages have a communicative intent but lack the usual characteristics of a conversation such as the tone of voice, non-verbal behavior, visual contact, etc. and you can find various articles about people who suffer from anxiety or panic disorders and some tips on how to help but there is not much about what to say to someone having a panic attack over text.
Additionally, we can say that the easiest way to help someone when having a panic attack is having someone they trust and feel comfortable talking to and assuring them everything is going to be OK, after all, panic attacks are just temporary, usually lasting between 20 and 30 mins.
However, it is recommended to seek professional advice if you think someone you care about is having serious issues managing their anxiety or panic attacks.
Panic attacks can happen anywhere at any time, without warning.
In order to help, it is important to become familiar with the symptoms so you can understand what is happening and how to support your friend better.
This is why being available whenever they have a panic attack can be challenging and even more so over text.
On the other hand, if we talk about anxiety disorders we have not only panic disorder but generalized anxiety, social anxiety, phobias, among others.
Having an anxiety disorder is considered to be normal, they are considered one of the most common disorders worldwide.
What can I do or say to someone having a panic attack over text?
You can start by reminding them that they are not obligated to stay where they are, suggest they can always leave and find a place they feel more comfortable while having a panic attack.
In addition, if you feel you can and have some spare time then offer them a ride home or going where they are.
Remind them to breathe slowly and encourage them to do so.
Also, since you can’t just be there immediately, send them a reassuring text about how there is nothing to be afraid of and that their panic attack is just temporary, it won’t last forever.
Reminding them they are safe and you are there if they need any additional help can make them feel supported.
In addition, you could remind them to take their medication (if they are taking any).
You can also offer them to have a conversation later if they feel up for it but without putting any pressure or bombarding them with questions, just make sure they know you are there for them.
Also, you can start by sending a “What can I do to help you right now?”.
It can sound super simple and obvious but it is extremely important to let them know you are willing to help and not just simply assuming what they need.
Another text you can send if it is someone very close to you or a loved one is “I can’t imagine what you are going through but I do know I love you and I will always be here for you, no matter what.
”
This can offer reassurance even if you are not physically there with them, it also displays compassion, empathy, and comfort.
In addition, you could also say something like “You can always call me if you want advice or if you just need someone to listen”.
On many occasions, they may be looking for someone to hear or offer advice instead of looking for someone to fix things for them.
On the other hand, some may look into expressing what they think or feel without getting a list of the things “they should do”, instead.
Listening is a skill, so it implicates having empathy and leaving any comments or critics to yourself unless you ask them if you can share some tips about what helps you feel less anxious or stressed.
Avoid…
- Telling them to calm down or relax, this will only make their anxiety spike and will have the contrary effect. Remember it is never as easy as saying “calm down” or “relax, take it easy”.
- Asking them why they are panicking since they will be very confused and may even feel embarrassed or misunderstood.
They will probably have the same information about the panic attack as you do.
- Telling them they should be used to it by now. Do not assume that because it is not the first time this happens they are used to going through a panic attack. Every episode can be felt with the same intensity and it can be as traumatizing as the previous attack.
- Distracting them with things like “oh look over there, it is a nice bird isn’t it?” or “think about something relaxing” since they are pretty aware of their surroundings and will not help them at all.
- Feeling angry or irritated because it is the 20th panic attack this month. It increases their fear and will only make them feel misunderstood, isolate themselves and will avoid making any contact with you because they know you will react to it as if it was something that tends to bother you.
Remember: Look after yourself…
Helping someone who experiences panic attacks or severe anxiety can be emotionally exhausting and you need to make sure you take care of yourself as well.
This is why it is important to set boundaries about what you are and what you are not willing to fo to help.
For instance, if you are studying and do not want to be disturbed then, it is necessary to establish the availability according to your schedule.
In addition, if helping your friend or loved one is starting to affect you emotionally or is too overwhelming and it is affecting your social life, consider getting help from a mental health professional or someone you trust to talk about how you feel.
Why is this blog about what to say to someone having a panic attack over text important?
As discussed, what we say to someone that is having a panic attack over a text message it is not easy but can make a huge difference.
The most important thing to remember is to make sure you let them know you are there, avoid panicking, getting angry and any judgments or criticisms since it is not helpful at all.
In addition, advise your loved one to get additional professional help if they are feeling too overwhelmed during their attacks, or if they feel they have lost control over their emotions leading them to depression or feeling sad all the time.
Please feel free to comment in the comments section.
Frequently Asked Questions (FAQs) about what to say to someone having a panic attack over text
What do you say to someone who is having a panic attack?
You can use short and positive statements to help someone who is having a panic attack such as:
– “I am so proud of you, you are doing an excellent job”
– “You will get through this”
– “Tell me if you need anything now”
– “Focus on your breathing, let’s do it together”
– “Remember is not the place but the thoughts you are having that are making you feel this way”
– “I know it is scary but it is not going to hurt you”
What do you not say to someone having an anxiety attack?
When someone is having a panic attack it is important to avoid:
– Telling them to calm down or relax.
– Telling them there is nothing they should be worrying or being nervous about.
– Telling them they are behaving inappropriately and embarrassing themselves.
– Telling them they are just overreacting and everything is in their heads.
How do you calm someone with anxiety?
There are several ways how you can calm someone with anxiety, such as:
– Advising them to avoid caffeine or alcohol since those substances tend to worsen anxiety symptoms.
– Advise them to write down how they are feeling and the thoughts that trigger their anxiety.
– Using herbal remedies such as chamomile, valerian or lavender oil.
– Getting professional help if they are feeling too overwhelmed from their anxiety and it is affecting significantly their lives.
– Mindful meditation can be very helpful when managing anxiety.
– Exercise and healthy habits (changing their diet).
– Drink some water or green tea.
How do you help someone who is freaking out?
You can help someone who is freaking out by incorporating some of the following tips:
– Doing breathing exercises with them.
Help them to inhale slowly through their nose and count until number four, then make a pause of three seconds and then ask them to exhale through their mouth counting until four.
– You can try to distract them with any anecdotes you share together or any plans you may have in the near future.
– Assure them you are there for them if they want to talk.
– Advice them what they are feeling, scared or frightened, is normal and it is necessary to accept it.
Also, assure them their episode is temporary and won’t last long.
What should you not do when someone is having a panic attack?
Here are some recommendations on what we should not do when someone is having a panic attack:
– Do not tell them to “relax” or “calm down”, this will only make things worse.
– Avoid feeling angry, frustrated or freaking out when someone is having a panic attack.
It will only add more stress and anxiety.
– Avoid being judgemental or criticizing their episode. This will only make them feel embarrassed and afraid of having another attack when you are around.
– Do not help them avoid places or situations because they fear they may have a new attack.
Slowly and gradually, help them overcome their fears.
Recommended reading
- Panic Attacks: The Guide to Beat the Panic Trick and Workbook About All Therapies and Social Issues. Self Development program to Cure and Improve Good Relationships. (Anxiety and Depression 2)
- Panic Attacks: What They Are, Why They Happen and What You Can Do About Them
- Badass Ways to End Anxiety & Stop Panic Attacks!: A counterintuitive approach to recover and regain control of your life
- Making Friends with Anxiety: A warm, supportive little book to ease worry and panic – 2019 edition
- Panic Attacks Workbook: A Guided Program for Beating the Panic Trick
References
Tirani, G. (2014, Jun.) How to Handle Someone Else’s Anxiety or Panic Attacks. Retrieved from Medium.com
Todd, C.L. (2018, Jun.) 5 Helpful Things to Say to a friend Whose Anxiety Is Skyrocketing (and 3 to Avoid). Retrieved from Self.com.
Reachout.com “How to help a friend with a panic or anxiety disorder”.
symptoms, causes, diagnosis, treatment and prevention
Contents of the article
- Symptoms and signs of a panic attack
- Causes of panic attacks
- Risk factors nine0005 What is the danger of panic attacks
- When to see a doctor
- Preparing for a doctor's visit
- Panic Attack Diagnosis nine0005 Treatment
- Home remedies
- Myths and dangerous misconceptions in the treatment of panic attacks
- Prophylaxis nine0005 How to make an appointment with a psychotherapist
Faced with unexplained agonizing bouts of anxiety and severe anxiety, not everyone can understand what is happening to them.
In fact, such a condition in modern medicine is called a panic attack. A feature of this disease are the reasons for its appearance that have not been fully clarified. The occurrence of a panic attack is always sudden and is accompanied by somatic disorders, increased heart rate, dizziness and loss of control. nine0003
Symptoms and signs of a panic attack
Data from medical studies confirm that about 5% of the inhabitants of megacities suffer from panic attacks today. Anxiety is accompanied by the following signs of a panic attack:
- feeling of doom and fear of death;
- difficulty breathing and dry mouth;
- severe headaches and dizziness; nine0005 increased sweating;
- nausea;
- increased heart rate;
- weakness and numbness of the limbs;
- a feeling of loss of control and unreality of what is happening around.
People who often experience such a problem need to know how to deal with a panic attack on their own and do it the right way.
Causes of Panic Attacks
Panic attacks with uncontrollable fears are associated primarily with neurological disorders. But the true causes of the development of panic attacks today remain poorly understood. As practice shows, signs of a panic attack can appear in the following cases:
- with vegetative-vascular dystonia;
- against the background of a stressful condition;
- with genetic predisposition;
- in the presence of mental illness. nine0006
To this list, you can also add excessive physical activity, being among a large crowd of people, the consequences of hormone therapy, ischemia or stroke, emotional instability of the individual.
Risk factors
Symptoms of panic attacks may appear due to some risk factors:
- hereditary predisposition;
- presence of diseases of the thyroid gland; nine0006
- constant stress in the family, at work, loss of a loved one;
- low self-esteem and great suspicion;
- persistent sleep disturbances;
- excessive consumption of alcohol;
- uncontrolled intake of drugs without a doctor's prescription and caffeinated drinks;
- presence of phobias.
What is the danger of panic attacks
Anxiety and panic attacks cannot cause death in a person, but if symptoms and signs of this disorder appear frequently, medical attention should be sought. Otherwise, the risks of developing phobias increase when a person, fearing a recurrence of an attack, will deliberately avoid people, visit supermarkets, and use public transport. There are cases when people became recluses.
Since the fear of panic attacks is considered a mental disorder, if left untreated, serious complications can appear, such as: nine0003
- asthenia;
- insomnia;
- depressive states;
- phobias;
- neurasthenia;
- neurosis from panic attacks.
Refusal of timely treatment can lead to a personality disorder, which in the advanced stage cannot be cured. Some people suffering from frequent panic attacks may experience food refusal with the subsequent development of dystrophy and diseases of the internal organs.
nine0003
Not knowing how to cope with a panic attack, often a person closes in on himself and avoids visiting a professional psychologist, and then the situation can worsen up to suicide.
When to see a doctor
Attacks and symptoms of a panic attack in women and men are not life-threatening, but if left untreated, their frequency and intensity can increase, as a result of which a person becomes a hostage to such situations, he cannot live and work normally. Without delay, make an appointment with our psychotherapists at JSC "Medicina" (clinic of Academician Roitberg) in the Central District of Moscow, if you have at least once encountered a sudden condition that is accompanied by the following symptoms: nine0003
- headache, dizziness;
- shortness of breath, shortness of breath;
- fear of death;
- tachycardia, irregular heartbeat;
- increased sweating, chills;
- tremor, numbness of limbs;
- nausea, pain and cramps in the abdomen.
A panic attack doctor - a specialist with extensive experience and a wealth of professional knowledge knows how to get rid of panic attacks effectively. nine0003
Preparing for a doctor's visit
Before visiting a psychotherapist, no special preparation is required, but you should be prepared to tell him in detail and in detail about the symptoms and signs of the disease that you experienced during moments of panic. It is important to answer all questions frankly so that the doctor can get a complete picture of the problem and determine how to treat panic attacks.
Panic Attack Diagnosis
Diagnosing the disorder is not easy, even for an experienced professional, as the symptoms of panic attacks can be similar to other mental disorders.
Therefore, an accurate diagnosis includes a number of medical measures:
- external examination of the patient;
- reflex test;
- electrocardiogram;
- examination of the abdomen for the presence / absence of internal bleeding; nine0006
- listening to the lungs;
- blood pressure measurement.
In order to rule out other pathologies and accurately establish that the patient is suffering from panic attacks, diagnostics are carried out using modern equipment, special tests and analyses.
Heart rhythm disturbance is studied not by one cardiogram, but by wearing the device for 2 days. With myocardial ischemia, the electrocardiogram is taken at rest with a load. In addition, an ultrasound of the heart is performed. An MRI is performed to rule out a stroke. An MRI is also done to rule out a brain tumor. To rule out bronchial asthma, the patient is tested for allergens and breath tests. Ultrasound studies are performed to determine the presence / absence of internal bleeding. nine0003
The presence of mental disorders is determined by a psychotherapist.
Important! If the symptoms of a mental attack with impaired coordination, partial hearing loss, impaired coordination of movements, visual impairment, the occurrence of convulsions of the upper and lower extremities were observed once, then they are not considered signs of the disease.
JSC "Medicina" (clinic of Academician Roitberg) in the Central District of Moscow (nearby metro stations Mayakovskaya, Belorusskaya, Novoslobodskaya, Tverskaya, Chekhovskaya) has all the necessary resources to make an accurate diagnosis and provide qualified assistance to patients. nine0003
Treatment
A panic attack is not a sentence, but a completely curable condition. Achievements of modern medicine can reduce the frequency and intensity of seizures, and then completely get rid of this problem. The greatest efficiency is achieved through the use of psychotherapeutic and drug treatment in combination.
Note that the key point in the treatment of panic attacks in women and men is the use of individual psychotherapy. It is this method that makes it possible to determine the causes of fear and teach the patient to control his condition. nine0003
In addition, the treatment of panic attacks is carried out using different methods of psychotherapy, depending on how panic attacks manifest themselves:
- cognitive behavioral therapy;
- hypnosuggestive therapy;
- autogenic training.
The most effective form of treatment is Cognitive Behavioral Therapy, which involves removing the patterns of thought and behavior that cause panic attacks. nine0003
With the help of a psychotherapist, the patient learns to look and perceive fears not “automatically”, but in a real light. Using a safe method, the doctor simulates situations that cause panic attacks, which allow you to dull the feeling of fear over time, and then the disease can be overcome.
Hypnosuggestive therapy is based on suggestion with a targeted effect on the anxiety state. By receiving correct and positive attitudes from the doctor, the patient learns to overcome panic, protect himself from stress and cope with a panic attack on his own. nine0003
Home remedies
If you have had panic attacks, you should know what to do when you have a panic attack. It is recommended that you always have a sedative in the form of an infusion or sedative tablets with you.
Seizures can be controlled by massaging the fingertips and earlobes. Learn to convince yourself that all fears are unfounded and do not pose a threat to you.
Once you learn to look at things realistically, you will be able to get rid of panic attacks. It is necessary to sleep enough, eat healthy food, avoid watching programs and movies that cause psycho-emotional overload and stress. After a panic attack, try not to withdraw into yourself, but look at the world positively, and treat yourself to a cup of tea with mint and honey at night! nine0003
Myths and dangerous misconceptions in the treatment of panic attacks
There are various myths about panic attacks, including that they can turn into schizophrenia. In fact, neurosis and panic attacks are related, and this emotional disorder is effectively treated by specialists who know how to deal with panic attacks.
Many people are convinced that there is no effective treatment for such a problem, believing that the pills will have to be taken until death.
This is also a myth, since modern medicine has every opportunity to rid patients of this problem. nine0003
Prevention
The best prevention of panic attacks is a positive outlook on everything that happens around, the ability not to exaggerate the problems that accompany us through life. Learn to enjoy every moment of life and not see fears where there are none.
Get enough sleep, give up bad habits, lead an active lifestyle and the world will sparkle for you with new colors. Sign up for yoga classes to learn how to live in harmony with yourself and overcome imaginary fears and concerns. nine0003
How to make an appointment with a psychotherapist
This can be done easily and quickly: you can call +7 (495) 775-73-60 around the clock or fill out the form on the website.
Psychologist told how to cope with panic attacks - Moscow 24, 04/11/2022
Many residents of megacities could have such a feeling that in a short period of time they were seized by panic fear and anxiety.
At the same time, for some, it is still accompanied by a feeling of lack of air, a strong heartbeat, nausea, or a sharp increase in pressure. These are all signs of a panic attack. About why residents of big cities suffer from this disease and how to cope with it, tells the family psychologist, supervisor Anna Devyatka. nine0221
Photo: depositphotos/photographee.eu
We live in a situation of background stress, when everyone around is in a hurry and rushing other people: the report must be submitted yesterday and in order to communicate with a friend, many first write him an SMS message : "Are you comfortable talking?"
In other words, a person living in a city experiences loneliness in the crowd and endures a huge amount of stress, relying mostly on himself.
All this leads to nervous overexertion and, as a consequence, the creation of the prerequisites for a panic attack (PA). It occurs almost instantly and, despite the fact that it passes quickly, leaves an indelible impression and is remembered for years.
At the same time, due to hormonal characteristics, women are four times more at risk than men. nine0003
Alena's story
Photo: depositphotos/focuspocusltd
My friend, let's call her Alena, was walking down the escalator and suddenly felt a panic attack, a rapid heartbeat, nausea and intense pressure in her head. It was an unfamiliar feeling for her. The girl says that at that moment she was seized with a stupor, and even in order to take a normal step from the escalator, she needed to make an effort on herself.
It seemed to Alena that the ceiling was about to fall on her. She was seized with an irrational fear, and she wanted to quickly get out into the street or ask for help. But she could not do it, because her tongue went soft and she only had enough strength to breathe. At the same time, it is not clear what kind of help to ask for, because the girl did not understand what was happening to her, because a minute ago everything was in order. nine0003
In a panic state, a rapid increase in fear in a short period of time is characteristic, to which additional excitement is added that intensifies the panic.
It is the fear of dying, going crazy and losing control. Moreover, outside of a panic attack, they are absent, and it is by their presence that it is possible to understand that this is exactly PA, and not a stroke or an attack of hypochondria, which is also accompanied by a state of fear and an increased heartbeat.
What are the reasons?
Chronic stress, increased anxiety, difficult life events can provoke a panic attack. But in the situation with Alena, none of this was observed. At that moment, she liked the job, where she was in demand, and the girl did not complain about relationships with loved ones. nine0003
It would seem that there are no reasons for anxiety and worries, which means that there should be no reason for attacks either. However, the girl had an active life period, full of emotions and exciting events - this is also a burden on the psyche and causes experiences that are repressed.
This happens when a person does not know that good events can cause anxiety.
Especially if there are a lot of them and they are all new. Life's innovations are always exciting, whether they are good or bad. You have to adapt to them and endure the anxiety of uncertainty - it is always scary and at the same time interesting how this new will fit into life. nine0003
However, panic attacks can provoke not only psychological reasons, but also medical ones. They can also be an individual reaction of the body to the drunk energy drink or the components of certain medicines, such as nasal sprays, which many people use heavily during a runny nose.
How to deal with panic attacks?
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From a psychological point of view, the answer to this question can be divided into two parts: what to do at the time of a panic attack and how to reduce the likelihood that it will happen to you, that is, prevention. nine0003
Let's go in order. Once the attack has already taken place, the best thing you can do is to wait until it is over, trying to focus on your breathing.
In psychology, it is closely connected with life and is a sign of vitality: if I breathe, then I live - the psyche perceives this way.
It is optimal to use the "square" technique, which automatically connects eye movement and the vestibular apparatus. Due to this, breathing is first restored, and with it the psycho-emotional balance and the normal pace of the heartbeat. nine0003
To use the technique, imagine a square in front of you. Mentally find the lower left corner. Inhale for four counts, imagining how you mentally rise from the lower left corner up.
Then exhale, also in four counts, mentally walking along the same side of the square, only down. It turned out such a fat stick, on which you held it up and down. In the same way, you need to draw all the sides of the square, and this will help stop the panic attack. nine0003
"Square" is not as easy to understand as it seems at first, so it is better to practice it in advance so that you know what to do at the time of the attack.
Exactly the same as understanding that a traffic light is turning green.
If you feel that a panic attack is taking too long, do not hesitate to call an ambulance. In the format of a telephone conversation, doctors give clear instructions on what to do to make it easier. They will be in touch with you and help assess the degree of your condition, and if necessary, they will come. nine0221
Photo: depositphotos/sjenner13
Prevention is essential in the treatment of panic attacks. From the point of view of emotional intelligence, it is about the ability to deal with one's own fears and anxieties, recognize and neutralize them as early as possible. So, fear is always specific and, having deciphered its cause at an early stage, a person is able to take actions to eliminate it, for example, move away from it.
Anxiety is always full of emotional excitement and symbolizes something uncertain in the future. In order to cope with it, a person needs to be "here and now" and illuminate all areas of uncertainty with an emotional flashlight in order to see what is hard to see as clearly as possible.
