What's a panic attack, what's an anxiety attack, how to tell you're having one and how to get through it; a thread in case anyone needs it right now

Will also include:
- How to help someone during an attack
- Breathing exercises (GIFs)

Panic attacks come suddenly. They don't need to have a specific trigger, they can happen anywhere and at any point. They usually subside after 5-10 minutes, or even 20.

Some symptoms:

• chest pain
• rapid heart rate
• abdominal pain
• tightness in the throat
• sweating
• lightheadedness
• nausea
• sense of detachment or depersonalization
• feeling of danger
• sudden fear that you'll die

Anxiety is a response to a perceived threat, anxiety attacks are what happens when it gets too much. The symptoms build up gradually over minutes, hours or even days. They're less intense than panic attacks, but last for longer periods.

Some symptoms:

• easily startled
• dry mouth
• fatigue
• fear
• loss of concentration
• muscle pain
• shortness of breath
• numbness and dizziness
• worry and distress
• rapid heart rate
• a choking sensation
• trembling

How to get through a panic/anxiety attack:

- Recognize that you're having an attack. Remind yourself that it will pass soon and that you'll be okay after a while. Remind yourself that you'll be safe.

- Focus on your breathing, try to take big breaths. Breathe in and out slowly-

and deeply until the panic or anxiety goes away.

- If you're in a crowded place, or generally somewhere where there's a lot of things going on, close your eyes so you don't get distracted.

- Another way is to focus on one specific object, or person if you have someone near you.

How to help someone during a panic/anxiety attack:

- Stay with them and be their rock. Remain calm so they have a sense that someone is relaxed and can help if necessary.

- Don't tell them to calm down. If they could calm down, they would've done it by now.

- Ask them what they need, don't assume and start doing things on your own.

- Use short sentences, speak clearly and slowly.

- If they can't answer you with words, try to ask them questions that have a short answer (yes, no etc). They can nod or shake their head to reply.

- You can also ask them to choose one of your hands. Your left hand means option 1 and your right means option 2.

- Offer to breathe with them and demonstrate how to deeply inhale and exhale.

- Don't try to grab them. Generally don't be touchy unless they say it's okay.

Some breathing exercises:

I hope this thread helps, please spread this if you can.