By Josie Woosnam
She stood surrounded by loving, worried faces trying their best to comfort her, yet Haleigh couldn’t remember when she felt more alone.
The first sign of her panic attack that day was the lack of focus she had experienced after the first bell rang. Haleigh seemed extra quiet and in a daze the whole day to everyone who came it contact with her, but it was more than that. She tried her best but was unable to communicate what she was feeling. As Haleigh walked solemnly through the busy halls that day, her mind raced; she had a hard time sitting still, and above everything else, she had felt the overwhelming urge to cry. She had been experiencing that feeling ever since the beginning of the day when one of her teachers had told her she was just being dramatic amid trying to open up after being hounded with questions about her unusual behavior. But right after the fourth period, it all went downhill at a rapid rate. Witnessing her major panic attack was like slowly ripping off a band-aid. You wanted it to be quick and painless, but you felt going fast always hurt so much worse, so you opted for the slow removal, which in the end just caused more pain than ease.
During her switch between classes, Haleigh sensed the overwhelming urge to just scream due to the long rough day she was having, and she found that upon trying not to, her impulsivity had gotten the best of her. At first, she thought it was all in her head like everything else seemed to be that day, but when the entire hallway went silent, and teachers started running out of their classrooms, she knew it had happened; she had screamed - in front of everyone. Not able to catch her breath, teachers and staff gathered around her and sat her down as the kids around stared in awkward silence. Tears stained her rosy cheeks as she began to shake uncontrollably. Haleigh was repeatedly reminded to “just breathe” and not to let her emotions take control, but they already had whether she had wanted them to or not.
Whether you experience them daily or don’t even know what one is, it is my hope to address common questions one might have about panic attacks within this article. While keeping in mind that I am someone who has been diagnosed with Anxiety and suffers from panic attacks rather often, I hope to be able to educate you to the best of my ability. Still, just as a disclaimer, I am no professional (just someone who speaks from experience:)). To make this an easier read, I am dividing this article into sections: how to identify, how to cope, and how to help; that way, you can read whichever section(s) applies/apply to you.
1. HOW TO IDENTIFY A PANIC ATTACK IN THE MOMENT
While panic attacks can be expressed in various forms, some are more easily identified in the moment. Several common physical symptoms of a panic attack include sweating, lack of ability to catch one’s breath, delayed responses, accelerated heart rate, shaking, dizziness, dry mouth, and headaches. At the same time, emotional symptoms include extreme fear or general anxiousness, a sense of detachment from the world or oneself, distress, and restlessness. Most people can spot a panic attack when manifested in extreme forms. Still, many people might not realize that several types of anxiety come in more subtle forms that go unnoticed or ignored. Less severe but still complex symptoms include constantly disturbed sleep, need for reassurance, drastic and sudden eating habits changing, zoning in and out (lack of concentration), and willingness to avoid important events such as classes, performances, meetings, big exams, etc.
2. HOW TO COPE WHILE EXPERIENCING A PANIC ATTACK
In the moment, a panic attack can seem scary, especially when you’re not sure what to do. But hopefully, by learning how to identify a panic attack, the coping process can be a bit easier. While ways of coping with anxiety may differ, here are a few things I have found to calm me down during a panic attack. The first and probably most important practice for me is reminding myself to breathe because that’s usually the last thing I am thinking about in the moment. I use the square breathing technique, which I have written on, so if you don’t know the square breathing method or how to use it, read all about it and its benefits here: https://journalismadvisor.wixsite.com/guildgazette/post/deep-breaths. Secondly, I close my eyes and focus on myself. Even if a million things are happening around you, it’s okay to take five seconds to escape from the noises and center your focus. Next, I find a place comfortable to sit and process, whether it’s verbally with someone else or mentally. Keep in mind that it will most likely be beneficial to move slowly because maintaining a fast pace may increase or prolong your panic attack. Finally, I like to remind myself that no matter where I am or what I am experiencing, that I am okay. Just repeating the phrase, “you are going to be okay,” to myself decreases my brain’s extreme reaction to what most often is simply a breakdown after experiencing an overwhelming amount of stress.
3. HOW TO HELP OTHERS WHO EXPERIENCE PANIC ATTACKS
If you know someone who suffers from panic attacks when you are around but you’re unsure how to help, here are a few tips to keep in mind. First and foremost, just like those who experience them, identify whether or not it is a panic attack. Generally, once you know how to identify a panic attack, it will become easier to help. As mentioned previously, everyone who has panic attacks experiences them differently. Still, some general things to be mindful of include staying calm, reminding them to breathe, and listening but not urging them to open up. Finally, in my opinion, it is most important to remind someone battling a build-up and overflow of anxiety, is to remind them that their feelings are valid and you are there for them no matter what the circumstance. Panic attacks vary in length and severity, but keeping an open mind and being willing to listen can help someone avoid prolonging one.
I would urge someone who experiences panic attacks from the outside to keep an open mind even if the event or circumstances seem overwhelming. Everyone processes things differently and manages anxiety in varying forms, and being reminded of that helps in aiding someone who battles anxiety.
If you are someone who struggles with panic attacks or just general anxiety, I remind you that you are not alone. It can be challenging to open up about what you may be going through, but more often than not, if others see one person open up, they will be willing to. So, in conclusion, I just want to encourage you! Don’t be afraid to step out of your comfort zone and talk to someone about what you are going through; you never know who might be going through the same things.