Panic can be a normal reaction—when we’re in a crisis, for example, it’s natural to panic. But when panic arises seemingly out of nowhere or is disproportionate to the situation at hand, it can be a serious problem. Panic disorder is common among people of all ages, and for young people, it can have serious negative effects on relationships, schoolwork, and normal development, according to the American Academy of Child and Adolescent Psychiatry. And even though panic disorder usually first appears in childhood or adolescence, many adults struggle with it undiagnosed—about 3 million Americans experience panic disorder at some point.
Understanding What a Panic Attack Is
When you panic in a crisis, your reason for panicking is often obvious. When it comes to a panic attack, it’s not always as clear. There can be triggers, but a panic attack can usually come on without any kind of warning, and can last for only a few minutes or for a few hours. If you’re prone to panic attacks, you may start to associate certain places and situations with panic, which can lead to increased feelings of overall anxiety. Such situations could be social (for example, a party or large gathering), professional (a meeting or presentation), or academic (an exam). They could also be more specific, such as boarding an airplane or being stuck with a needle.
Panic symptoms include:
- An intense feeling of fear
- Racing heartbeat and shortness of breath
- Lightheadedness or feeling detached from your body
- Trembling or shaking
- Feeling like you are dying or might die
How to Handle It
In the long term, panic disorder often needs therapy or medication. But in the moment, when a panic attack comes on, you need coping mechanisms to help you there and then. Here’s what you should do:
Take deep breaths. Breathe in slow and steady—try to count to five as you inhale, hold your breath as you count to two, and count to five as you breathe out. Placing one hand on your stomach and the other on your chest as you inhale and exhale can help you ground yourself. Practice 5-4-3-2-1. Redirecting your focus will take your mind off the feelings of panic. Take note of five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste. Change your environment. Move away from where you are. If you’re inside, try to go outside. If you’re outside, try to get to a place that feels enclosed and safe. Splashing cold water on your face or putting on white noise or relaxing music can give you other sensory distractions. Remind yourself that you’re safe. It sounds simple, but it’s important. A panic attack feels intense and scary in the moment. Tell yourself that you aren’t in danger and that this feeling is temporary—it will pass in time.
