Understanding Panic Attacks: A Science-Based Guide to Support and Response
🔬 What Happens During a Panic Attack?
At the core of a panic attack is the brain’s alarm system, particularly the amygdala, sending signals that flood the body with adrenaline. This cascade activates the sympathetic nervous system, preparing the body to respond to danger. However, in the case of a panic attack, there is no actual threat, which leads to a mismatch between perception and reality (Science News Today, 2025).
Common symptoms include:
- Rapid heartbeat
- Sweating or chills
- Trembling
- Shortness of breath
- Nausea
- Tingling sensations
- Feelings of unreality or detachment
These symptoms can mimic serious medical conditions, which is why many people experiencing a panic attack believe they are having a heart attack or losing control (Perkins, 2021).
🧠 Who Is Affected?
Panic attacks can occur in anyone, but they are more common in individuals with anxiety disorders, depression, PTSD, or a family history of panic disorder. According to Harvard Health Publishing, nearly 5% of the U.S. population experiences panic disorder, which involves recurrent attacks and persistent worry about future episodes (Fisher, 2024).
🤝 How to Help a Friend Having a Panic Attack
Supporting someone during a panic attack requires calm, informed action. Here’s what you can do:
1. Stay Calm and Present
Your demeanor sets the tone. Speak in a steady, reassuring voice. Avoid saying things like “calm down” or “you’re overreacting,” which can invalidate their experience.
2. Validate Their Experience
Say something like: “You’re safe. I’m here with you. This will pass.” Acknowledge their fear without amplifying it.
3. Guide Their Breathing
Encourage slow, diaphragmatic breathing:
- Inhale through the nose for 4 seconds
- Hold briefly
- Exhale through the mouth for 6 seconds
This activates the parasympathetic nervous system, helping the body exit fight-or-flight mode (Science News Today, 2025).
4. Ground Them in the Present
Use grounding techniques:
- Ask them to name five things they can see, four they can touch, three they can hear, two they can smell, and one they can taste.
- Offer a cold object to hold or suggest they focus on the texture of something nearby.
5. Avoid Overstimulating
Don’t crowd them or offer too many solutions. Give space if needed, but remain nearby and attentive.
6. Stay Until It Passes
Panic attacks typically peak within 10 minutes and subside within 30. Stay with your friend until they feel more stable.
7. Encourage Professional Help
If attacks are frequent or debilitating, gently suggest they speak with a mental health professional. Cognitive Behavioral Therapy (CBT) and medication are effective treatments for panic disorder (Fisher, 2024).
🧭 Final Thoughts
Panic attacks are not signs of weakness or instability—they are misfires in a finely tuned survival system. Understanding the science behind them empowers us to respond with empathy and precision. Whether you're the one experiencing panic or supporting someone who is, knowledge is the first step toward calm.
📚 References
- Feinstein, J. (2021). The science behind panic attacks — and what you can do to manage them. TED Ideas. https://ideas.ted.com/the-science-behind-panic-attacks-and-what-can-you-do-to-manage-them/
- Fisher, J. (2024). Panic attacks: Recognizing and managing panic attacks and preventing future attacks. Harvard Health Publishing. https://www.health.harvard.edu/mind-and-mood/panic-attacks-recognizing-and-managing-panic-attacks-and-preventing-future-attacks
- Science Desk. (2025). How to manage panic attacks fast: Evidence-based techniques. Science News Today. https://www.sciencenewstoday.org/how-to-manage-panic-attacks-fast-evidence-based-techniques
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