Myths vs reality of panic attacks

Panic attacks are not for the faint-hearted.

Health and wellness touch each of us differently. And at this time of the year, it actually becomes worse for certain people.

It could be about a financial issue, something to do with not being employed, not seeing family over Christmas or even feeling abandoned by your loved ones.

The stigma of mental illness is frequently the most difficult part to cope with in situations when someone is already having a tough time.

For this reason, learning to separate myth from reality can make all the difference, both to people who experience panic attacks and for those who want to understand how to support the people they love.

Firstly, what does a panic attack feel like?

Sometimes the hardest part is trying to feel understood through your own beliefs and misunderstanding of panic attacks.

Myth: All panic attacks have the same symptoms.

Reality: Panic attacks can feel different for everyone and largely depends on your personal experience.

Symptoms can include:

• shortness of breath

• a racing heart

• feeling a loss of control or safety

• chest pain

• nausea

• dizziness

There are many different symptoms and it’s possible to experience feeling some of the symptoms, and not all of them.

Panic attacks often begin with a rush of heat and flushed face, intense fear, increased heart rate and even crying without any significant triggers. In reality, panic can look like many different things, and regardless of what label you put on it, you deserve to receive support.

Myth: Panic attacks are an overreaction and are intentionally dramatic.

Reality: Contrary to stigmatising beliefs, panic attacks aren’t something people can control. We don’t know exactly what causes panic attacks, but we do know they can often be triggered by stressful events, mental illness or unspecified stimuli or even changes in the environment.

Panic attacks are uncomfortable, involuntary and often occur without warning.

Rather than looking for attention, most people who experience panic attacks have a great deal of internalised shame and hate having panic attacks in public or around others. More than often, people would say things like:

“There’s nothing to even be upset about!” or “Can’t you just calm down?” These things usually upset a person more and make it even harder to calm down.

The best thing you can do for someone having a panic attack is just ask them directly what they need and how you can best support them.

If you know a friend or loved one who often experiences panic attacks, ask them in a calm moment what they’d like from you or those around them if one was to occur.

Myth: People experiencing panic attacks need assistance or medical attention.

Reality: It can be scary to observe someone experiencing a panic attack. But it’s important to remember they’re not in any immediate danger. The best thing you can do is to remain calm. While it’s important to be able to help someone distinguish between a panic attack and a heart attack, usually people who have panic attacks often are able to tell the difference.

Many people become adept at developing skills and tricks for stopping panic attacks and have a default plan of action when such situations occur.

Myth: Only people diagnosed with a mental illness experience panic attacks.

Reality: Anyone can experience a panic attack, even without a diagnosis of mental illness. That said, some people are more at risk for experiencing multiple panic attacks throughout their life, including people with a family history of panic attacks or history of child abuse or trauma.

Someone also has a higher risk if they have diagnoses of:

• panic disorder

• generalised anxiety disorder (GAD)

• post-traumatic stress disorder (PTSD)

People who don’t meet that criteria are still at risk, especially if they experience a traumatic event, stressful work or school environment, or haven’t had enough sleep, food or water.

For this reason, it’s a good idea for everyone to have a general idea of what a panic attack feels like and the best things they can do to return to feeling calm.

Understanding panic attacks and learning how best to support yourself and others go a long way in reducing the stigma surrounding mental illness.

It can reduce one of the most difficult parts of panic attacks: explaining what happened, or what is happening, to the people around you.