If you’ve ever seen someone become short of breath and look terrified without any apparent reason, they were likely going through a panic attack. These are greatly unsettling side effects of mental illness such as anxiety and depression. When someone has a panic attack, they feel as though they are in danger even without any logical cause. They might know internally that they are okay, but their bodies become so filled up with adrenaline and worry, it doesn’t matter.
While a panic attack alone cannot hurt someone, it can be a heavy burden to carry. They can strike unexpectedly, during inopportune times such as driving or when at work. While those who regularly have panic attacks can develop coping mechanisms, attacks are still very difficult to experience. They can last as long as 30 minutes and make the person feel exhausted afterward.
1. Racing heart
A racing heart is one of the biggest symptoms of a panic attack. As adrenaline flows through your body, the heart needs to pump as much blood as possible. When someone has a panic attack, they can feel intense palpitations in their chest. While their body is trying to protect them from their fear (by fighting in a “fight-or-flight” response), it can be difficult for someone dealing with a panic attack to not become further worried by their racing heart. They might get the idea that they are going to have a heart attack and become more agitated as a result.
2. Feeling weak
Imagine a monster that’s getting bigger and bigger the more you look at it. You would be feeling weak too, facing such a gargantuan. A panic attack typically comes with feeling weak, as the person has a hard time feeling as though they have the willpower to fight what they’re up against. It can be taxing, both emotionally and physically. If someone is showing signs of feeling fatigued while going through a panic attack, they should be given as much comfort as possible. They also need to be reassured that they will be able to get through the moment at hand.
3. Tingling in the hands
One of the most unsettling aspects of a panic attack can be a feeling of tingling in the hands. The intensity of this can vary from person to person (some might feel numbness, more on that below). If you feel a tingling sensation in your hands during a panic attack, it might be caused by hyperventilation. The rapid, often shallow breaths that are associated with hyperventilating can lead to the tingling in your hands. In order to help ease this symptom, you can take slow and steady breaths. These will ease you back into the present and hopefully away from your panic attack.
4. Sense of terror
Whether it’s real or imagined, feeling yourself in danger is scary. This sense of terror can become worse as they try to force themselves out of the situation. Getting calm in a panic attack is like trying to get free from a riptide in the ocean. You can’t fight the current. Instead, you need to work with it. Let it do what it has to, and then take your time to guide yourself out of it. There might be some tears and stress along the way, but it will be better for you.
5. Chest pains
If someone going through a panic attack is clutching at their heart, they are likely experiencing chest pains. These can be very common during panic attacks. They are distinct from heart attacks, however. With chest pains, they typically arise at a period of inactivity. The pain also is limited to the chest, as compared to heart attack pain, which travels all around the body. The worst pain for chest pains usually occurs in the initial stages, after which it starts to diminish. Someone who is dealing with chest pains from anxiety needs to be given a place to sit down and be comfortable.
6. Difficulty breathing
Breathing is something that is performed without us thinking about it. However, this default function of existence can be hard to perform when going through a panic attack. Difficulty breathing is common as the breath becomes shallow and rapid, thanks to hyperventilating. The person going through the panic attack knows that they need oxygen in order to calm down. However, they aren’t able to bring oxygen to themselves like they’re normally able to. They need to take gradual breaths. One of the best ways to cope with this is by doing square breathing, where they breathe in and out for counts of four.
7. Numbness in fingers
Just like how panic attacks can cause a tingling sensation in the hands and fingers, it can also cut off sensations altogether. Numbness in fingers is a common symptom of panic attacks. When experiencing one, the blood flow of the person’s body is affected. Instead of pumping it regularly to each part of the body that needs it, it instead restricts flow to the organs that it deems needs it the most. Therefore, blood flow to the fingers can be restricted, leading to numbness. It isn’t until the person is properly calm again (through means like proper breathing) that their blood can enter their fingers properly again.
8. Feeling of loss of control
When someone is experiencing a panic attack, they lose their bearings significantly. They might not realize where they are fully. This feeling of loss of control comes with having trouble with adjusting to the physical space they’re in. They might not trust themselves to speak properly or to do things like moving simply. When this happens, they need to be given as much space and time as possible. While they should be reassured, they shouldn’t be rushed into doing anything that they aren’t ready for. Trying to force someone who’s going through a panic attack to do something is only going to cause further stress for them. They need all the support necessary and not any counterintuitive pressure.
