Have you ever had or seen a panic attack?
In my professional role, the answer to this question is frequently “yes.” Yet, as the weeks of pandemic crisis stretch on, an increasing number of people outside of my “work world” are also talking to me about these experiences.
In general, the National Institute of Mental Health reports that approximately 2.7% of US adults experience a panic attack each year. There is no doubt in my mind that this number is on the rise right now. In fact, data from Google indicates that searches for panic attack symptoms are up 100% compared to what’s been typical in the past year. (For a symptom checklist click HERE)
There are likely explanations for the increase in searches. First, levels of anxiety are skyrocketing for people right now. At the same time, people are cut off from their typical sources for coping. Many reduce stress through socializing, gym work outs and participation in hobbies. These options are not currently available. Thus, stress and anxiety become less manageable and panic attacks result.
Searches for panic attack symptoms typically occur when people are trying to understand the very real physical symptoms. They are asking questions like “Am I having a heart attack,” “Am I having an asthma attack?” and “Am I dying?” Given the frequency of symptoms such as tightness in one’s chest and difficulty breathing, people are also now trying to differentiate between panic and coronavirus. The irony is that the concern over whether anxiety symptoms are actually coronavirus causes many to spiral into full blown panic attacks!
Though the increase in panic attacks itself is worrisome, I have another concern. I am hearing a lot more reports of shame following these attacks. People who have never had them previously feel ashamed and people who are experiencing them more frequently feel ashamed. There is shame from reaching out to medical providers and people being shamed by peers for reaching out to medical providers.
People create story lines around panic attacks that involve shaming statements. These statements can come from others, or the one experiencing the attack.
“This is all in my(your) head.”
“I (you) should be able to control panic attacks.”
“I (you) should know the difference between a panic attack and a medical emergency.”
“Other people aren’t panicking, so I (you) shouldn’t either.”
These thoughts are born from anxiety from those who suffer panic. They are also born from anxiety of others to rationalize that it would never happen to them. These thoughts also increase the likelihood of more anxiety as a result of shame and guilt.
Most importantly, these statements are untrue, and shaming. The fact that I hear such statements frequently is evidence that the experience is not unusual.
Panic attacks are real and not in someone’s head.
Panic attacks are very difficult to control.
Panic symptoms are hard to differentiate from medical conditions.
There is a reason an individual has a panic attack when others seem calm.
In contrast to shaming statements that increase the suffering associated with panic attacks, compassion reduces suffering and decreases secondary anxiety. Furthermore, encouragement is far more effective in reducing distress than shame.
When it comes to people who experience panic attacks, I often hear arguments such as “I deserve to feel ashamed,” or “I don’t deserve compassion.” Everyone deserves compassion.
Moreover, regardless of whether you can argue your way into believing it is “right” to beat yourself up, it is not effective. The goal is to reduce the anxiety and panic attacks. Compassion and encouragement are more effective tools to accomplish this goal.
I urge us all to show compassion to ourselves and others in the face of a panic attack.
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