How would I know if I was having a panic attack?
I had a conversation recently where we discussed what a panic attack is and how you know if you're having one. And the suggestion was made that I start a post about it.
Although the MH knowledge levels of the community at ReachOut is next level, panic attacks can still be scary and over whelming when they occur. One of the hardest things about them is that they share elements with other things so someone might think they're having an episode when they're having a panic attack, and vice versa. If you add certain drugs into the mix, it can get even harder to know what's driving what.
I thought we could share our experiences of panic attacks and how we came to know that's what they were. As well as what works when they happen.
Here is a great fact sheet on them as well.
Comments
Hi! I think this is such an important discussion to have. For me, I feel super nauseous and my hands are usually cold and shaky! I feel very, very sick and hot and cold. Definitely not a nice feeling to have, but it's important to remember that it does pass, the feeling isn't going to cause you any physical harm and that it's not life threatening (although sometimes it feels like it is!)
J.
hi, i just thought that i'd share my experience with panic attacks to spread awareness and whatnot because it can be difficult to tell the difference between a panic attack and other influences. so my entire life i've done competitive swimming and from age 12, i started having panic attacks due to the constant pressure of being good enough as well as having trouble balancing school, studying, swimming and other activities i participated in. and i remember my first panic attack so clearly. i was in the middle of 400m freesyle and during that time, i was just thinking about these struggles very vividly whilst underwater. i think i was 300m in and i jumped out of the pool and sprinted to the changeroom. i locked the door behind me and slid down the door, and i literally cried hysterically. i felt as if i couldn't breathe and my eyesight was getting cloudy. i was under no influence of drugs or alcohol or anything like that. i threw up a couple of times in the toilet.
my first panic attack was definitely triggered by an accumulation of things going on in my life at the time rather than a singular situation and i feel that perhaps many panic attacks typically are. sorry for the long response, i just wanted to tell my story.
Sounds like your panic attack was really tough to get through - have you learnt any techniques to help manage them since then?
Yeah that makes sense @j95, I can see how it would be helpful at first.
@Ngaio-RO quite possibly I do have panic attacks, especially in response to suicidal thinking when I'm trying super hard to be safe etc. I had a chat with someone and I'm just gonna keep an eye on it and just do what I feel I need in the moment 🙂
For me panic attacks are so closely tied to physical sensations so it can be really hard to know the first time whether it's anxiety or something else. If I feel unwell physically that can trigger panic and anxiety and vice versa. The main feeling I get is dizziness or an out of body kind of feeling. Does anyone else experience that? @loves netball I saw you posted something that sounded a bit like this - do you think it could be a panic attack?
I find self talk and distraction or grounding to be the most helpful things for me. So to say something simple to yourself like "oh that's my anxiety it will pass eventually" and to have a conversation with someone or watch a funny video or read a book. Some people find breathing/meditation super helpful however I find if I am at a point where I am already panicking breathing doesn't help that much. Curious to know what others find the most helpful!
I find the same thing @May_, simply trying not to think, or just listening to my breathing often leaves too much wiggle room for my mind to keep going. Which is why I love the grounding exercises too. Having to actually think about what my body is doing and what sensations I'm having is the ideal distraction for me. And I also find repeating a mantra like "I'm ok" over and over and over really helps.
Distraction seems to be a big part of coming out of it.
Another thing that can be helpful is to write down your self talk for when/if you panic on a piece of paper or in the notes on your phone so you can bring it up when you need it
I like this thread
I can definitely agree that some symptoms I experience make me feel like I'm going to die and at times I have almost called 000, the pounding heart and short breathing can sometimes feel similar to something like a heart attack.
I find the ground excerises helpful, but find that in the moment I usually need somebody right there to say to me ok just breathe and then help me start the excersises. Something like "Where are my hands" can be really helpful for me as well. I benefit from having somebody tell me it's going to be ok, I'm not going to die, the world isn't going to end etc, and just repeat that to me, until I feel comfortable and safe enough to say it with them.
Can we get that on a tshirt for you @j95? How helpful would that be? Or a bracelet so you can wave it at them if they start trying to hug you.
A bracelet though, perfect
The people close to me are generally pretty good, one of my housemate is always willing to help me out and usually knows what I need, the other one hasn't got a clue and just sits there like idk what the fuck is going on
Well 1 good flatmate is better than no good flatmates, I guess. @j95
But we should probably get you the bracelet anyway. 😉
Huh interesting @j95 I find it really unhelpful when people try to give me water when I'm having a panic attack. It's interesting how everyone has different things that help them. I've seen people online make cards to give to people when they have a panic attack - they basically say 'I am having a panic attack, this is what you can do for me.'
You absolutely were the inspiration behind this @loves netball What do you think? Does it fit with any of the feelings you have?
Good memory @May_
I think @j95 has been having a crappy day with anxiety. Does this describe your experiences?
