Managing a panic attack
7 min read
Louise halimi
Anxiety
Burnout
Phobia
Self-confidence
Parenting
CBT
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A panic attack occurs unexpectedly, plunging the person experiencing it into a state of intense distress. It is a terrifying situation for the individual, but also for those around them, who often feel helpless in the face of this sudden episode.
Let’s explore the symptoms and possible causes of panic attacks, and then discover the actions to take and solutions to overcome them, while offering a reassuring perspective to those affected.
A panic attack is a sudden surge of anxiety, reaching its peak within minutes. The physical and emotional symptoms can include:
- Heart palpitations or rapid heartbeat, sometimes mistaken for a heart attack.
- A feeling of suffocation, chest tightness, or difficulty breathing.
- Dizziness, nausea, or a sensation of an empty head.
- Trembling, chills, or sudden sweating.
- An intense fear of dying, losing control, or going crazy.
If you have doubts about the origin of the symptoms (radiating pain to the left arm, first attack, extreme distress…), call emergency services immediately.
These attacks are exhausting and overwhelming. They typically last from 10 to 20 minutes. However, their emotional impact can linger much longer, leaving the person feeling drained, confused, and often anxious about experiencing another attack.
Why do they occur ?
The causes of panic attacks are numerous and can vary from person to person. Some of the most common causes include:
- Accumulated stress: A long period of unmanaged tension can lead to a sudden breakdown.
- Trauma: A difficult experience or the recurrence of a past event can trigger an attack.
- Biological predispositions: Some individuals are more sensitive to anxiety due to genetic or neurological factors.
- Stimulating substances: Excessive consumption of caffeine, alcohol, or drugs can increase vulnerability to attacks.
Even when underlying causes are identified, it is important to remember that panic attacks can also occur without any apparent reason. This unpredictability often adds to the distress of those affected.
What to do during an attack
When a panic attack occurs, it is essential to adopt specific reflexes to alleviate suffering and help the person regain their calm.
For the person experiencing the attack:
- Regain control of your breathing
- Inhale slowly through your nose for 4 seconds.
- Hold the breath for 2 seconds.
- Exhale gently through your mouth for 4 seconds. This heart coherence technique can calm the nervous system within minutes.
- Focus on the present moment
- Use a sensory exercise : identify 5 visible objects, 4 audible sounds, 3 tactile sensations, 2 smells, and 1 taste. This sensory anchoring helps redirect attention from fear.
- Use a sensory exercise : identify 5 visible objects, 4 audible sounds, 3 tactile sensations, 2 smells, and 1 taste. This sensory anchoring helps redirect attention from fear.
- Remember that the crisis is temporary
- Repeat a reassuring mantra: "This is just a crisis, it will...