Last week, I experienced a panic attack for the first time.
The scariest part, though, was that I was hopelessly lost for what to do.
When it started, I was mostly confused.
My heart rate skyrocketed and my normal breathing shortened to quick, shallow gasps.
Fortunately, my Lifehacker instincts kicked in.
I pulled myself off the floor where I had huddled into a ball and reached for my keyboard.
This guidecant and shouldntreplace seeking real help when you need it.
Youcant just calm downon a whim, but you’re able to practice regaining control.
Focus on Your Breath
During a panic attack, your breath gets quick and shallow.
to calm yourself, youll need to slow your breathing to longer, deeper breaths.
DeGroat recommends a simple breathing exercise of breathing in for four seconds, and then out for six seconds.
Maintain this breathing pattern until your panic attack subsides.
As long as it promotes relaxation in some way, a breathing exercise is a great place to start.
Do not, however, focus on what youre feeling or why youre feeling it.
DeGroat explains:
Dont focus upon the anxiety, or the the worries associated fueling your anxiety.
For me, the act of searching for answers alone helped a lot.
Our minds get distracted easily, and this is one of those times where that actually comes in handy.
How was it made?
Where was it made?
Who owned it before you?
The more detail it’s possible for you to add to your story the better.
If youre around other people, dont hesitate to talk to them and distract yourself with conversation.
If youre worried about how youre acting around them, inform them of the situation.
Theyll probably be more than happy to help distract you.
Identify an Emergency Exit
If all else fails, remove yourself from the situation completely.
This should only be your last resort, though, so try the breathing and distraction techniques first.
Before you jump to the rescue, however, get your facts straight.
Asking straight up if they are having a panic attack may exacerbate the problem.
Start by simply asking them if they are feeling well.
If what they are describing is significant physical discomfort or pain, it may best to seek medical attention.
Both can involve chest pain, tingling sensations, as well as an almost paralyzing fear.
If they are able to talk, however,Dr.
Panic attacks usually have sharp, stabbing pain that is more fleeting.
If theyre feeling pain, ask them what it feels like.
Ask them what they were doing when they started to feel unwell.
If youre still not sure whether to seek medical attention, its always better to be safe than sorry.
Again, dont talk about what theyre feeling or what the underlying cause of their anxiety might be.
Empathize with their situation and focus on getting them through the situation.
If you have consistent anxiety, or several panic attacks, pursue professional support.
Psychotherapy and medication are both treatment options that have proven effective in the management of anxiety.
In the meantime, it doesnt hurt to anticipate the next panic attack that might come your way.
Plan ahead and memorize these tips so youre ready next time.
In fact, having a plan will likely reduce the likelihood and/or intensity of your anxiety in general.
Illustration by Sam Woolley.
