What to do if someone has a panic attack
A panic attack can be very frightening for the person experiencing it and distressing for those around them. The purpose of this guide is to explain what a panic attack is and provide some simple steps that can be taken to help.
What is a panic attack?
Panic attacks are common. At least 1 person in every 10 will experience occasional panic attacks. Panic attacks are a reaction to a fear or anxiety that the person holds; it could be a fear that something dreadful is going to happen, or an anxiety about having to face a challenge. It is not uncommon for the person who is experiencing the panic attack to be unaware of what thoughts, fears or anxieties started it.
The fear and sense of danger the person experiences sets off a rush of mental and physical reactions that can feel overwhelming. These can include:
- Feelings of fear and apprehension
- A fear of losing control, or consciousness (or actual fainting)
- Nausea
- Sweating
- Trembling
- Rapid breathing, or gasps (hyperventilation)
- A sensation that your heart is beating irregularly (palpitations)
It is not uncommon for the person to think they are experiencing a more serious medical condition, such as a heart attack, or think that they are dying.
The important thing to remember is that a panic attack is rarely a life threatening condition and is not usually dangerous.
What to do?
If you come across someone experiencing a panic attack the most important thing to do is bring calm to the situation and be calm yourself. You cannot help if you are panicking. The person experiencing the attack will be frightened and those around that person will most likely be concerned and alarmed.
To calm yourself take a moment to slow your breathing and lower your voice.
If there is a group gathered around the person experiencing the attack ask them to move away and give the person some space and privacy.
Try and establish eye contact.
Speak in a calm, gentle voice and reassure the person; tell them that they are having a panic attack, it is not life threatening and that they will feel better in a few moments.
Tell the person that you are going to help them feel more in control by calming their breathing, ask them to do it with you (it is usually more effective if you do it too).
Firstly ask them to hold their breath for 3 seconds; count slowly, “one .. and .. two .. and .. three, and breathe out”.
(Tip: One way to get the timing right is to insert a word between each number; for most people speaking at a normal, steady talking speed saying, “One elephant, two elephant, three elephant” will be about right for each breath.)
Exhale slowly through your mouth for 3 seconds, “one .. and .. two .. and .. three and breathe in”.
Inhale slowly through your nose for 3 seconds, “one .. and .. two .. and .. three and breathe out”.
And so on...
It may help the person if they cup their hands over their mouth and nose when they are doing this.
Focus on the word “calm”. Say the word as you breath out.
Repeat the breathing cycle until the person appears calmer and more in control. This will usually take just a minute or two. Most people will recover their sense of control fairly rapidly.
After the panic attack the person may feel tired or washed out. They may also feel upset and embarrassed. Give them space and time to recover.
A common concern is that a panic attack can be confused with a heart attack, a far more serious and life threatening condition. There are three key differences to help you spot the difference:
-
Heart attacks are often accompanied by crushing pain and in particular chest pain; the chest can feel like it is being pressed or squeezed by a very heavy object, and pain can radiate from the chest to the jaw, neck, arms and back. Someone experiencing a panic attack may also experience pain in the chest, but this is usually described as sharp, will disappear after 5 or 10 minutes and is very different from the persistent, heavy pain in a heart attack.
Ask the person if they are experiencing this sort of pain.
- Heart attacks can be accompanied by shortness of breath but never rapid breathing and hyperventilation, as in a panic attack.
- When someone is experiencing a heart attack it is quite common for them to vomit. A panic attack may make someone feel nauseous but it rarely causes someone to vomit.
If you are in doubt, do not delay, always call the emergency services – dial 999.
What to do after a panic attack
Some people experience just one or two panic attacks and then never experience one again. Others experience panic attacks more frequently. In such cases the person may have a panic disorder. Panic disorder is less common; about 1 person in every 100 will experience more frequent and debilitating attacks.
If the person experiences panic attacks regularly they should be encouraged to speak to their GP. Regular panic attacks can indicate a physical problem; such as an overactive thyroid, which can induce feelings of panic, or a psychological problem; a phobia, anxiety or trauma. A panic disorder can lead to further difficulty or complications if not addressed.
Within the University students can seek help through Student Services. Contact the ASC, 79 North Street, email theasc@st-andrews.ac.uk or phone 01334 462020 (dial 2020 from a University phone). Staff can seek help through Occupational Health (email ehss@st-andrews.ac.uk or phone 01334 462752) or Human Resources (email humres@st-andrews.ac.uk or phone 01334 463096).