How to handle them
Prince Harry He has shared his personal experiences with panic attacks and multiple panic attacks. his new memoir, Spare.
In the summer of 2013, after the Warrior Games, he was “in trouble”, Harry writes, “toggling between bouts of debilitating lethargy and terrifying panic attacks”.
Even though he had years of royal experience in the public eye, speaking at events, he explains that he suddenly found himself “incapable” of fulfilling these duties.
In his tell-all book he writes: “Hours before a speech or public appearance I’d be soaked in sweat. Then, during the event itself, I’d be unable to think, my mind buzzing with fear and fantasies of running away.
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“The panic often started with putting on a suit first thing in the morning,” he continues in the book. “Strange – that was my trigger: The Suit. As I buttoned up the shirt, I felt my blood pressure rise. I could feel my throat close as I tied the tie. By the time I was pulling on the jacket, lacing the smart shoes, sweat was running down my cheeks and back.”
Harry isn’t the only one to openly discuss his struggles with panic attacks. speaking candidly about his mental healthThis includes panic attacks and severe anxiety while performing royal duties.
In the documentary series The Me You Can’t See, he stated that “Everytime I put a suit on and having the role to do it and sort of like go,”
“Before leaving the house, my heart rate was high and I was sweating profusely. . . I was in flight-or-fight mode. I experienced panic attacks and severe anxiety. . . So [age] I was 28-32, and it was the worst time of my life. It freaked me out.”
Harry is not the only celebrity to share stories of panic attacks. Fearne Cotton posted an Instagram story in 2020 about the panic attack that she suffered during the coronavirus lockdown.
The TV presenter shared a picture from her bathroom. She revealed that her symptoms started when she got into bed and her heart raced.
She went on to explain she’d woken up feeling “bruised and fuzzy”.
In the accompanying caption, the TV star elaborated on what had happened: “I don’t often feel comfortable posting stuff like this on here as these moments are best told in carefully written books or spoken aloud in context but hey, we’re in weird times so all rules are out of the window.
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“Last night I had my first panic attack in months,” she continued. “It had been so long I had almost forgotten they can sneak up out of the blue, or pink, considering last night’s moon.”
Fearne went on to explain that her state of heightened consciousness lasted for three hours, before she fell asleep, only to be awakened by Rex, her son.
The radio presenter said her reason for sharing wasn’t to garner sympathy, but to help others who suffer from panic attacks know that they’re not on their own.
“I’m putting it out there for those who experience the same yet feel alone,” she wrote.
“I often feel I’m the only one who can’t do normal stuff like sleep well or stay calm in chaos so for all those in the same boat… we stand together. It’ll pass, calm will resurface, it’s just a road bump today, so for now we can feel tired and know that’s OK. Big love to you all whatever you’re going through today. Love and Peace.”
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What is a panic attack?
“Panic attacks are an exaggeration of the body’s usual reaction to danger, stress or excitement,” Stephen Buckley, head of information at the mental health charity Mind Yahoo UK was previously informed. “They can be triggered by stressful places, situations or events, but some people may experience a panic attack without any clear trigger.”
Buckley states that a panic attack is distinguished from other anxiety symptoms by the intensity and duration of symptoms.
“Panic attacks can be frightening, especially if you’ve never experienced one before and don’t know what’s happening.
“They’re associated with physical symptoms such as rapid breathing, nausea, sweating and sometimes chest pains which can feel difficult to control, but there are ways to cope with them.”
What should you do if panic attacks are threatening your life?
Take a moment to observe your thoughts.
“If possible, you should stay where you are during a panic attack,” Dr Donna GrantConsulting psychiatrist Priory’s Chelmsford Hospital advises. “Then pause for moment, observe your thoughts and tell yourself that your mind is reacting to these thoughts and anxiety.
“These feelings are normal – it’s just the body’s alarm system doing its job when it doesn’t need to. It is important that you see the situation through. Stick with the panic; it will pass.”
Control your breathing
Panic attacks can cause people to hyperventilate. Hyperventilation is when you take deeper breaths than usual. This can cause dizziness, disorientation, and chest pains.
“By learning to slow your breathing down, you can help prevent the uncomfortable physical symptoms and stop the panic cycle,” Dr Grant says.
She recommends that you slow down and develop a more stable breathing rhythm by holding your breath for three second, then inhaling for three seconds. Then, breathe out for three seconds.
“As you breathe, ensure that your stomach expands as you take each breath as this helps to ensure the breathing isn’t shallow, which can add to the problem,” she adds.
Buckley suggests that it is also helpful to pay attention to your senses. “Noting what you can see, hear, smell, taste and feel can help to bring you back from feelings of panic,” he explains.
Use positive coping phrases to help you cope
When you are feeling anxious and panicky Dr Grant says it can be helpful to have ‘coping statements’, which can be used to remind you that panic is not dangerous and isn’t harmful.
She suggests that statements could include:
– Panic can simply be high levels of anxiety
These symptoms are not anxiety. I can avoid further symptoms by remembering that they are just that.
– I will eventually get over my anxiety and panic. It doesn’t last forever
“Reminding yourself of these facts can help to prevent further panic cycles happening,” Dr Grant adds.
Tell someone
“If you live with others, let them know what they can do to support you next time you experience a panic attack, whether it’s helping you sit down, getting you a glass of water, or helping you to control your breathing,” says Buckley.
“If you live alone, try to have a plan in place of what you will do until it passes. If you have one, create a safe place in your home where you can go when you are self-isolating.
“You could also ask a family member or friend that you trust to be your on-call person and they can support your remotely via a video or phone call and help you to work on your breathing.”
Focus on the important things
Panic attacks can bring on many thoughts, including negative ones. “Rather than focusing on these, try to concentrate on something else such as looking at a picture or something that interests or comforts you,” Dr Grant suggests.
Alternativly, creative visualization is another option. “To do this, think of a place or situation that makes you feel relaxed or comfortable. Once you have the image in your mind, focus your attention on it and this should distract you from the panic which should then help ease your symptoms,” she explains.
Refuse to accept unhelpful thoughts
Dr Grant says that panic is influenced by how we view things. “Many of these thoughts are out of our control and can be negative and unhelpful. It is therefore important to remember that they are just thoughts and are not necessarily facts,” she says.
Dr Grant warns that panic attacks may cause us to believe unhelpful thoughts. However, these thoughts are often based upon incorrect assumptions. For example, misinterpreting the physical changes in the body during panic as ‘I’m having a heart attack’.
“To challenge and answer this negative thought, you would ask: what could you have said to yourself that would have helped?” she continues
“Becoming aware of the common patterns that unhelpful thoughts follow can help you recognise that you have them.”
Dr Grant suggests keeping a log of panic attacks and their outcomes to help you spot patterns so you can plan for the future.
How to help someone suffering from panic attack
For a friend or family member, it can be alarming to see someone suffering from panic attacks.
According to Life Coach and Resilience Specialist Shelley Crawford Helping someone who is experiencing panic attacks can be done by being calm and gentle, using soothing words and not coming across as too patronizing.
“It’s important to not say ‘just calm down’,” she says. “Instead try to get the person to a quiet place away from others and encourage them to breathe with you.
“If you are not physically in their presence (i.e. You can still complete this exercise online if you are not physically present.
“For instance, you might say ‘I can see you’re feeling really panicked right now. You might try taking a deep breath. It’s possible to do this together. You could try to inhale slowly, hold it for a few seconds and then exhale.
“‘This can help you with the feelings you’re feeling right now. Try focusing on taking in that slow, deep breath.
“‘Let’s give it a go – try to breathe in with me…breathing in 2,3,4. Okay great…now hold it for a couple of counts..good..now breathe out a little slower..breathing out for 2,3,4,5. Do you want to try that again?’”
Mind provides support, tips, advice and guidance for mental wellness. www.mind.org.uk