In 1871, Jacob DaCosta described a set of symptoms characteristic of soldiers during the American Civil War. Many of them manifested, during or after combat, a set of symptoms, especially cardiac and non-organic in nature. This description, which was called DaCosta syndrome, was pioneering in the study of panic attacks and disorders. Years later, in 1962, Donald Klein introduced the name we know today, based on Bowlby’s attachment theory. The truth is that although a learned alarm reaction can be an adaptive physiological response to a stressor, it can also lead to repeated attacks that lead to panic disorder and agoraphobia, among others. What happens when we witness a panic attack with its respective symptoms? How can we help a person with a panic attack? Let’s see.
What is a panic attack?
A panic attack is an episode of intense fear (without warning), where the person believes that they are in serious danger, over which they have no control. This generates various physical reactions, such as tachycardia, difficulty breathing, excessive sweating, chills, tremors, and headache and stomach pain, among others, which reach their peak within minutes.
And, not only the above, it also causes psychological symptoms that are reflected in behavior.
In this way, whoever has a panic attack appears very scared, uncomfortable, out of control and with high levels of anxiety. In fact, if what is described manifests itself repeatedly during a certain period of time (at least one month), (according to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, DSM-5), would be considered a panic disorder, within the broad category of anxiety disorders.
The prevalence of panic disorder is 1.5-2% throughout life and is 2-3 times more common in women. Since it is usually long-term chronic in nature it is difficult to treat.
Especially since people with panic disorder may have a period where they experience symptoms of a fairly intense nature and others with no symptoms at all. Which causes the search for help to be postponed. Something that, given the high degree of deterioration and comorbidity with other psychiatric disorders, can impact the quality of life of those who suffer from it. Reinforcing neural correlates as a result of fear conditioning and threatening interpretation of neutral stimuli
Why does a panic attack occur?
It can arise during times of high life and interpersonal stress, interpersonal loss, severe and prolonged interpersonal conflict, and social isolation.
Did you know that around 15-20% of first-degree relatives of a person with panic disorder develop anxiety symptoms? Or that monozygotic twins have a risk four times higher than dizygotic twins?.
Guidelines for action if we witness a panic attack
General principles of intervention
- Identify yourself if the person does not know you.
- Explain that you are experiencing a panic attack.
- Speak reassuringly but firmly.
- Stay calm and avoid getting caught in panic.
- Speak clearly and slowly.
- Use short and clear sentences.
- Be patient.
- Recognize that the terror of someone having a panic attack is very real for them.
- Reassure him that the symptoms of a panic attack will rarely last more than ten minutes.
- Know the symptoms of a panic attack.
- Ask him if he knows what is happening.
- If the person says they are having a panic attack, ask if they need any help and give it to them.
- Ask him if he has ever had a panic attack.
Things to do during a panic attack
- Instead of making assumptions about what the person needs, you should ask yourself directly.
- Report that a panic attack, although very frightening, is not life-threatening.
- The person’s experience should not be underestimated.
- Reassure him that he is safe and that the symptoms of the panic attack will pass.
Professional help in case of emergency
If the person loses consciousness, regular first aid principles should be applied (check breathing and pulse) and call an ambulance.
- The person should be reassured that effective treatments for panic disorder are available.
- Know the range of professional help available for panic attacks.
- Tell them that if panic attacks recur and cause them distress, they should speak to an appropriate health professional.
- Inform that the symptoms of a panic attack and panic disorder can be treated effectively.
- Ask if he or she knows where you can seek help and advice about panic attacks. If you don’t know, it is advisable to offer some suggestions.
But what can we do if we find ourselves alone while having a panic attack?
Sensory distraction
It is scientifically proven that sensory distraction can be of great help in managing a panic attack. A tool related to the stimuli that we perceive through the senses.
In this context, the ideal is to use stimuli that are significant and positive for the person.
For example, touching an object given by a loved one, trying to listen to a song that is considered relaxing, or seeing a photograph of a good moment. Using the same sensory distraction tool we can resort to the following techniques:
- Place ice on the back of the neck
- Perform exercises that activate the motor system, such as opening and closing the palms of the hands
- Observe an object and try to describe it (color, shape, texture, etc.)
The latter helps reduce anxiety and better manage the symptoms of a panic attack. Although they are not significant on an emotional level, they help the brain to focus on another thought and, thus, generate distraction.
Breathing and hydration matter
Controlling your breathing during a panic attack is difficult. However, knowing that this can help becomes a guideline that must be taken into account.
As a preventive factor, it is important that, along with this, relaxation techniques that have been tested successively are carried out, such as progressive muscle relaxation, autogenic training or meditation.
And, although it may seem like we are breathing well, many times this is done superficially and oxygen does not reach all the organs of the body. Therefore, learning diaphragmatic breathing will regulate the hyperventilation characteristic of these periods.
On the other hand, drinking a glass of water at these times prevents dehydration and acts to combat anxiety. Well, dehydration increases tension and the flow of hormones related to stress responses.
What to Do If You Get a Panic Attack During an Exam
Experiencing a panic attack during an exam can be an overwhelming and distressing situation, but it’s important to remember that you’re not alone, and there are effective strategies to manage and mitigate the symptoms. Here are some helpful steps to take if you find yourself grappling with a panic attack in the midst of an exam:
Recognize the Symptoms
The first step in managing a panic attack is to recognize its symptoms. These can include rapid heartbeat, shortness of breath, trembling, sweating, dizziness, and a sense of impending doom. Acknowledging that what you’re experiencing is a panic attack can help you approach the situation more calmly.
Practice Deep Breathing
Deep breathing exercises can be remarkably effective in calming your nervous system. Focus on taking slow, deep breaths to regulate your breathing and reduce feelings of panic. Inhale slowly for a count of four, hold for four counts, and exhale for another four counts. Repeat until you start feeling more in control.
Positive Self-talk
Combat negative thoughts with positive affirmations. Remind yourself that it’s okay to feel anxious and that you can handle the situation. Replace negative thoughts with positive ones, reinforcing your ability to overcome challenges and complete the exam successfully.
Take a Break
If possible, excuse yourself from the exam room for a short break. Use this time to step outside, stretch, and continue deep breathing exercises. Physical movement can help release tension and reduce the intensity of panic symptoms.
Mindfulness and Grounding Techniques
Engage in mindfulness or grounding exercises to bring your focus back to the present moment. Describe your surroundings in detail or focus on the sensation of an object in your hand. Grounding techniques help shift your attention away from anxious thoughts.
Seek Support
If you’re comfortable doing so, inform a teacher or exam proctor about your situation. They may be able to provide support or accommodations. Additionally, having someone aware of your situation can alleviate the pressure and reduce the sense of isolation.
Use Visualization
Picture a calming and peaceful place in your mind. Visualization can be a powerful tool to redirect your thoughts away from anxiety. Imagine yourself succeeding in the exam and visualize positive outcomes.
Return to the Exam Mindfully
When you feel more in control, return to the exam with a calm and focused mindset. Take it one step at a time, answering questions at your own pace. Prioritize the questions you feel most confident about to build momentum.
Conclusion
Finally, it is important to remember that these are psychological first aid mechanisms. That is, emergency tools in case we find ourselves near someone who is in crisis or alone.
However, the ideal is to look for a mental health professional to help us find the root of the problem and propose a treatment according to our needs (considering the particular characteristics).
Well, after all, he is the one who can best diagnose a condition, if there is one, taking into account behavioral, psychophysiological, neurobiological and genetic data to validate the paths of therapeutic change in cognitive behavioral therapy and pharmacotherapy.
So, although it is best to go to an expert who is guided by a therapeutic approach that is as personalized as possible, in this note we can already have a slight idea of how to help a person with a panic attack.