Panic attacks are a common sympton of anxiety disorder, but at the same time can occur randomly to people who haven't reported feeling 'anxious' before the isolated incident.
Either way, panic attacks can be terrifying. In the midst of it, sufferers will experience a short episode of intense psychological feelings of fear, loss of control, the sense they're going mad or fears that they are going to die.
The 'attack' itself may only last a few minutes, but the lingering sense of worry can stay intense for up to an hour.
Physical symptoms of a panic attack include:
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Struggling to catch your breath
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Trembling and shaking uncontrollably
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A choking sensation
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Nausea
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A feeling that you may pass out
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Cramps around your chest
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Tingling fingers
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Tinnitus (ringing in your ears)
For help on how to deal with an anixety episode, both if it's happening to you or someone close to you, read on...
What should you do in the midst of a panic attack?
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Try the 'Square' breathing technique:
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Breathe in over a period of four seconds, and, at the top of your breath, hold it for another four seconds
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Next, slowly breathe out over the same period,
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Wait another 4 seconds before breathing in again… and so on…
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Remind yourself the feelings will pass
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Seek a quiet calm spot in your surroundings if you can
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Do not concern yourself with what others around you may think. Focus on breathing and waiting for the episode to pass.
What should you do if you witness someone having an anxiety attack?
As a bystander to someone suffering a panic attack, it's important to...
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Remain calm yourself
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Help the sufferer feel calm
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Encourage them to focus on the above breathing techniques
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Ask them to focus on on their surroundings rather than their emotions. Ask; what can they hear? What can they smell? What can they see?
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Reassure them that what they're experiencing is an anxiety attack, which will pass in a matter of minutes
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Remind them while what they are experiencing is unpleasant, they are not in any danger
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Stay by their side, ensuring them you will stay with them until the feel calm again - which they will.
For more advice on on anxiety and seeking help, see HERE.
Also visit www.anxietyuk.org.uk.