Unfortunately, panic attacks can happen without a warning... anytime, anywhere.
My parents were two of the millions who had it bad during the second wave of coronavirus in August 2020. Isolated in our home, hundreds of miles away from them, I was going through an emotional crisis. I couldn’t get to them, I couldn’t be with them, and there was only so much I could do virtually. In trying to understand my feelings and cope, I wrote about howI lost my father unexpectedly in May 2022, on a quiet Sunday morning. I cried my heart out, alone, in my bathroom.
Three days into my trip, just as I was finishing my evening run at Harvard Square, my body went into a panic. There was no pain. Just cold sweats, shortness of breath, and an inexplicable sensation. If I didn’t know better, I’d call it a heart attack. I drank all the water I had on me, booked an Uber, and went back to my hotel. Was I dying? I was in a country I didn’t call home. My friends and family were a 20-hour flight away.
I reached out to Dr. Sridevi Kalidindi, a national clinical leader, award-winning consultant psychiatrist of many years, and an executive coach based in the United Kingdom, to understand what we should know about panic attacks and what we can do in the event of going through one. Panic disorder is a form of anxiety in which recurrent, unexpected panic attacks can happen. Having a one-off panic attack does not mean one has panic disorder. Those include persistent worry about having another panic attack and changes in behavior related to that fear, which impact one’s life and can last more than a month.
If you’re feeling any of these symptoms, first, take a deep breath. Know that the symptoms may be unpleasant, but they will pass. Now tell yourself that the sensation being felt is likely normal bodily sensations, such as a muscle twinge, and not a serious health condition, so as not to cause an increased stimulation of the fight-or-flight system. That could cause further release of chemicals, thereby increasing the physical symptoms.
Next, try not to employ other safety seeking behaviors to try and assign meaning to the particular circumstances present at the time. Safety-seeking behaviors are unnecessary actions which we instinctively employ to stop a feared catastrophe. One example of such behavior, would be leaving the situation that you may believe has triggered the panic attack, say being in a room that brought back certain memories.
If someone else is having a panic attack, the first thing is to speak with them to try and understand what is happening if possible. If they and you are unsure as to what is happening and there are a lot of physical symptoms, ensure there is no underlying physical health issue related to the symptoms. For example, in a heart attack, the pain is classically described as central, causing chest pain , radiating down the left arm and the jaw and maybe to the back too.
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