It’s the middle of the week and you’re sitting in class or at your work desk, ready for the week to end. It’s been a few days of chaos; you’re stressed with never-ending assignments that feel like they’re weighing your shoulders. Suddenly, your heart feels like it’s trying to escape your chest. Your breaths come short and fast, your palms sweat, and a tidal wave of dread washes over you. Is this a heart attack? Are you in danger? Your body screams, “Yes.”
In reality, it’s a panic attack. A frightening yet ultimately manageable experience that many people endure. But, that first time can be terrifying. The World Health Organization classifies anxiety as one of the most common mental disorders, noting that over 301 million people in the world suffer from it. Of them, a large sum experience panic and anxiety attacks.
While panic attacks aren’t physically life-threatening, their symptoms can be so intense they feel catastrophic in the moment, making awareness and effective management crucial. That is why understanding the nature of panic attacks can be transformative for those who experience them. They often come on suddenly and can last anywhere from a few minutes to half an hour.
These symptoms can include:
- Racing heartbeat
- Sweating and shaking
- Inability to catch your breath
- Pain in your chest or stomach
- Lightheadedness
- Numbness or tingling
Now, the aforementioned list is not completely comprehensive, there are other symptoms you may endure if you’re suffering from a panic attack. But, what’s more important to recognize is that these symptoms can sometimes mirror those of other serious medical conditions, such as a heart attack. If you’re unsure whether what you’re experiencing is a panic attack, seek immediate medical attention.
Finding a way to manage your anxiety – especially in moments of panic attacks – is imperative to living a comfortable life. When a panic attack hits, it’s easy to feel like control is slipping through your fingers; that you’re spiraling with no stop button to hit. But, rest assured, there are ways to help.
“It is so important for us to develop habits that set ourselves up for success mentally, emotionally, and physically. However, this is easier said than done, and it can be hard to develop a routine that works if you don’t know where to go first. This is especially true when it comes to our mental health and wellbeing,” shares Linsey Lunny, CEO and Founder of Hidden Strength, an app for teenagers to get mental health support for free.
In an era of social media, finding the proper management techniques can be overwhelming. Nowadays, it seems like everyone has a psychology degree and an opinion that might not always be founded on factually correct information. Social media has become a double-edged sword for mental health support. Moreover, something that works for one person just may not work for another.
While platforms like TikTok and Instagram have opened up critical conversations about anxiety and panic attacks, they are also rife with misinformation. Advice from unqualified influencers, oversimplified “hacks,” or one-size-fits-all approaches can be harmful rather than helpful.
If you’re dealing with panic attacks, it’s crucial to source advice from reliable outlets like accredited mental health organizations, licensed professionals, or peer-reviewed studies. Mental health isn’t a one-size-fits-all matter, and what works for one person might not work for another.
Lunny and Hidden Strength suggest the following ways to help manage a panic attack:
- Talk to someone, specifically a mental health professional
- Stay healthy and active
- Learn breathing techniques
- Practice mindfulness and meditation
- Remind yourself you’re having a panic attack
Understanding panic attacks is a stepping stone to greater mental health awareness and compassion, especially among young adults. Our fast-paced, hyper-connected lives contribute to stress and anxiety, yet stigmas around seeking help persist.
Debunking the stigma surrounding mental health and changing the narrative around it is crucial to helping those suffering. Panic attacks, while scary, are manageable, and seeking help is not just brave, it’s necessary. Remember, your mental well-being is a priority, not an afterthought. You deserve calm in the storm.