It’s estimated that 1 in 3 of us will experience one during our lifetime. So, what are they?

A person experiencing a panic attack has intense feelings of fear and the kind of physical reactions anyone has if they’re in great danger. The person can feel like they’ve lost control of their body and emotions. Panic attacks are distressing, involuntary, and mostly occur without warning.

‘Try not to panic’ is probably the worst phrase anyone can say. Unless you’ve experienced them, it is difficult to quite understand how demanding they can be. Here is one person’s description of what it’s like for her:

“Having a panic attack feels like you're collapsing…It's like you're on a swing ride in an amusement park. At first, you're there waiting for things to happen, and for gravity to mess up with you. After a while of waiting, it starts working, and slowly you're reaching a frightening height. As your chest starts tightening, you think it’d explode. Then, it's swinging, and you just want to scream or jump or whatever, but you can't do that. You're scared and there is no way you'd reach solid ground.”
 Nesrine Benahmed, Metanoia: Different shades of life

Signs of a panic attack

Panic attacks can feel different for everyone, but common indicators include:

• sudden feelings of intense fear and terror

• shortness of breath 

• a racing heart

• nausea; being sick

• dizziness

• a rush of heat; sweaty; flushed – or having the chills

• numb or tingly hands

• chest pains

  *NOTE: If you think it could be a heart attack call 111. The paramedics recommend this, because it can be hard to tell the difference in some people. 

• crying

• feeling a loss of control or safety

• wanting to escape.

It’s not known exactly what causes panic attacks, but we do know they’re often triggered by stressful events, mental distress, or unspecified stimuli or changes in the environment.

Some people can routinely have several every day. Others may just experience one and never another. They usually last less than 30 minutes. Some get warning signs that one is coming. We’re all different.

People can be confused about what’s happening to them. Recently the former leader of the opposition, Todd Muller, wrote a column in the Bay of Plenty Times about his experience with panic attacks. He explained it started with an intense prickling sensation in his head and waves of anxiety. When it next came back it was with more ferocity. “Night sweats, a deep sensation of anxiety and nausea, shortness of breath and the ongoing prickly buzz and sense of tightening pressure in my head.” He said it lasted for 15 minutes and he became “increasingly fraught with the fight”.

Todd had never experienced panic attacks before. “When I had heard of people talking about them, or even sharing their experience previously, I thought people simply just had to try harder, or get a grip, or focus on something else more positive. Everything I was now trying to do but failing. For me, it had become a daily wrestle of my mind and it took an astounding amount of mental energy to get through each day.”

His open honesty and stigma busting has been widely acknowledged. We’re helped when we can learn from those who have ‘been there’.

If it happens to you

• Breathe slowly – this calms you, decrease dizziness and slow your heart rate. Breathe in through your nose, hold for a few moments, then slowly out. Repeat.

• Relax your muscles – tense one muscle at a time, then relax it, from top to toe. Breathe deeply as you do this.

• Notice what you can see, touch, hear, taste or smell around you.

• Remind yourself, this panic attack will soon finish.

• If you experience regular panic attacks, see a GP, other health professional or counsellor for support.

Supporting someone

• Keep calm. Remember they’re not in immediate danger and nor are you. 

• Speak slowly and kindly. Use short, simple sentences. 

• Reassure them they’re safe, this panic attack will be over soon, and you’ll stay with them.

• Ask them what support they need. 

• If possible, move them to a private and quiet place. 

• Encourage slow breathing. Breathe with them. Sometimes getting them to raise their arms above their head can help. 

• Ask them to focus on their senses (grounding) E.g. taste some food or a cold drink, or see, smell, touch, or hear what’s around them. Stamping their feet or moving on the spot may help.

• Ask them to count backwards slowly from 100. 

• Call 111 if the symptoms continue or worsen, or if you’re concerned it might be a heart attack.

• If you know someone who regularly experiences panic attacks, ask how you can best support them if it happens when you’re with them.

*NOTE: Most of this support can also be done via phone or messaging, if needed.

Experiencing a panic attack can be overwhelming and frightening for anyone. Although the Bible doesn’t specifically mention panic attacks, there are many verses and stories that speak about being ‘filled with fear’ and ‘overwhelmed with terror’. Jesus knows what it is to feel fear and be afraid of death. We can turn to him in these moments, knowing that he understands our panic attacks.

Isaiah 41:10 – So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.

By Tricia Hendry

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Suzie Baird is a mental health advocate. She has lived experience of mental distress that helps her to support others and educate those wanting to understand more. She attends Lyall Bay Community Church, an Anglican pioneer mission unit. 

Tricia Hendry is a writer and educator specialising in issues relating the mental health and resilience. She has many years’ experience supporting others through mental health and trauma challenges. She attends All Saints, Hataitai.