Antidotes to Panic Attacks

The following is an adapted excerpt from our training materials, which provide useful information for leaders to learn how to respond well to trauma. 
VIEW TRAINING MANUALS

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What Are Panic Attacks?

Panic attacks (abrupt periods of intense anxiety, fear, discomfort) can occur at any age and any stage of life. They occur when a person’s body temporarily is overloaded with stressful communication. Faith leaders may experience them, personally, in the aftermath of trauma, or may encounter them among people to whom they are ministering. Panic attacks usually last for 1-10 minutes, though some have been known to last for a few hours.

Panic attacks can be scary. At the same time, they are common responses to trauma and usually are not life-threatening. Persons suffering from a panic attack often report feeling as though they are having a heart attack, “going crazy,” having a “melt down,” etc. Panic attacks are linked to “fight or flight” biological responses to threats, and they involve spontaneous flooding of the body with adrenalin and cortisol hormones. They are momentary chemical imbalances in persons’ bodies, which usually are attributed to external stresses or anticipatory anxiety and fear.

What Can Contribute to Panic Attacks?

However, a range of substances are known to overload a body’s communication and limit responsiveness when combined with heightened stressful environments.  These substances include:

• Caffeine (i.e., caffeine in tea, coffee, candy, chocolate, cocoa, cola & drinks including Dr. Pepper and Red Bull) 
• Red dye food coloring 
• Alcohol 
• Nicotine 
• ​Other prescription and recreational drugs, including marijuana
• Spicy Foods​

Keeping these in mind when you personally are under duress, or are working with individuals experiencing great stressors, may save you value time and energy in response. Any of these substances, or intense temperature changes, can initiate an internal biological shift. When combined with emotional strain and excessively stressful environments, they can overload bodily systems and induce panic attacks.

Frequently, practicing methods of self-regulation and calming can help a person’s body begin to communicate well within itself and bring about overall senses of well-being. 

Tips for Responding to Panic Attacks

When someone is having a panic attack, it's important to regulating the body as soon as possible. For example, you may have a person sit in a comfortable seat, in a mild climate, either indoors or outdoors. You may have them sip a cool glass of water, and steady her or his breathing. Use a gentle voice, reminding the person you are with them. Speak to them about how safe they are, here and now. You might ask them if they can feel physical things around them – the sturdiness of the ground and their seat. You may ask them to tell you what their throat, stomach, hands, or feet feel like. If any of these feel clenched, you may ask them if they feel they can relax them. 

Frequently, practicing methods of self-regulation and calming can help a person’s body begin to communicate well within itself and bring about overall senses of well-being. 

If calming is not possible, further medical or psychological professional assistance may be necessary. 

Share your Best Practices

What's worked well in your community for caring for people suffering from panic attacks? Have you encountered these experiences? What's been most helpful? Share in the comments below. ​

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​Rev. Dr. Kate Wiebe serves as the Executive Director of ICTG. She is an organizational health consultant and pastoral psychotherapist. She lives with her family in Santa Barbara, CA.