Identifying Signs:

A panic attack is an intense wave of fear characterized by its unexpectedness and debilitating, immobilizing intensity

Emotional Signs

• Heightened vigilance for danger and physical symptoms
• Anxious and irrational thinking
• A strong feeling of dread, danger or foreboding
• Fear of going mad, losing control, or dying
• Feelings of unreality and detachment from the environment.

Physical Signs

• Shortness of breath or hyperventilation
• Feeling dizzy, light-headed, or faint
• Numbness or tingling sensations
• Trembling or shaking, sweating
• Hot or cold flashes
• Heart palpitations or racing heart
• A feeling of constriction in the chest
• Breathing difficulties, including shortness of breath
• Nausea or abdominal distress
• Tense muscles
• Dry mouth or choking feeling
• Chest pain or discomfort

How to help:

• Stay calm yourself and be understanding
• Help them focus on their breathing – do breathing exercises of deep inhales and slow measured exhales together with them 
  • Box Breathing Exercise
    • Step 1: Breathe in, counting to four slowly. Feel the air enter your lungs
    • Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds
    • Step 3: Slowly exhale through your mouth for 4 seconds
    • Step 4: Repeat steps 1 to 3 until you feel re-centered
• Guide them to a quiet place where they can relax and breathe
• Get your friend out of their head
  • Start them talking about a shared interest or something to take their mind off the situation
  • Ask them to name:
    • Five things that they see
    • Four things that they hear
    • Three things that they feel
    • Two things that they smell
    • One thing they taste
• Do something active with them in a calm and safe environment- make slow deliberate movements
  • Slowly raise and lower your arms together
  • Move/shake your legs
  • Stamp your feet
• Ask them what they need in this moment and how you can help them 

Avoid talk that focuses their attention on their symptoms – don’t tell them ‘Stop panicking!’ or ‘Relax!’