Imagine you are walking down the street and suddenly feel intense fear. Your heart races at 100 beats per minute, breathing becomes difficult, your body sweats and shakes, and thoughts of death cross your mind. This is what called a panic attack. It is a sudden and unexpected surge of fear that lasts several minutes. The trigger can be stress or a traumatic situation, though such episodes can occur at any age without a specific cause.

Symptoms of a panic attack may include:

  • Chest pain
  • Nausea
  • Stomach cramps
  • Disorientation
  • Tremors
  • Dizziness
  • Numbness in limbs

Although it is not possible to die from a panic attack, it is still a very unpleasant experience. Specialists recommend seeing a family doctor afterward. They can prescribe treatment to manage the episodes effectively. However, avoid taking calming medications without medical advice, especially those without proven clinical efficacy.

How to Help Yourself During a Panic Attack

The Charity Fund "Direct Inclusion" has prepared tips for dealing with the described above symptoms:

  • Realize and constantly remind yourself that this unpleasant state will pass in a few minutes; the attack will not lead to death, and your life is not in danger.
  • If possible, move to a safe and calm place.
  • Wash your face with cold water.
  • Try to control your breathing. Breathe slowly and evenly with your stomach, not your lungs.
  • If you want to sit, walk, or lie down, do so, in case if it is safe.

The "5-4-3-2-1" technique can help distract from anxious thoughts and ground yourself.

  • First, name or mentally list five things of different colors within your field of vision (e.g., blue sky, white car, black shoes, yellow flower, gray building).
  • Next, identify four items you can touch (bracelet, sneakers, tree, book).
  • Describe three sounds you hear (birds singing, doors opening, heels clicking on cobblestones).
  • Name two smells you sense (rain, cologne).
  • Taste one thing (gum, a chocolate bar, or coffee), focusing on your taste buds and the item's texture.

How to Help Others

  • First and foremost, do not panic. Demonstrate calmness and composure.
  • Help the person breathe calmly and perform the grounding technique together.
  • Hold the person's hand and do not leave them alone.
  • Remind them that this state is temporary and will soon pass.