BBC doctor shares one item that could help calm people during panic attack

BBC doctor shares one item that could help calm people during panic attack Appearing on BBC Morning Live, Dr Ranj Singh also explained why these attacks happen - and how they can be mistaken for a heart attack A doctor has advised people on what to do if they are having a panic attack. Appearing on BBC Morning Live on Friday, November 6, Dr Ranj Singh explained that the symptoms can be similar to a heart attack. But he said if you know you're having a panic attack, something as simple as stamping your feet or having a sweet could help. A panic attack, according to mental health charity Mind, is a severe reaction to anxiety and can come on suddenly, involving very intense symptoms, both physical and psychological. They aren’t usually dangerous, but they can feel frightening and make it seem like something is seriously wrong. Sometimes referred to as anxiety attacks, they can cause physical symptoms. It can include: - A pounding or racing heartbeat - Feeling faint, dizzy or light-headed - Feeling very hot or very cold - Sweating, trembling or shaking - Feeling sick (nausea) - Pain in your chest or stomach - Struggling to breathe, or feeling like you're choking - Breathing in too much or too quickly (hyperventilation) - Feeling like your legs are shaky or are turning to jelly - Feeling disconnected from your mind, body or surroundings (dissociation) During a panic attack, you might feel very afraid that you're: - Losing control - Going to faint - Having a heart attack - Going to die - Losing touch with reality or like you can't manage your thoughts Dr Ranj says this one item could help Urging people to try the 5-4-3-2-1 technique when they're having a panic attack, Dr Ranj said the method involves naming 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. The doctor also shared one item that could help with the final step: sucking on a sour or fizzy sweet. The doctor explained: "You might get them [people having a panic attack] to stamp their feet. Or you might get them to suck on a very sour or fizzy sweet." Explaining why this may help, Dr Ranj said: "These do not treat the panic attack, what they do is they distract your brain from the process. "It’s never-ending cycle - you have a panic attack, it makes you feel stressed and the stress feeds into the panic attack. What you’re trying to do is break that cycle - and these grounding techniques can help you do that." Why do I get panic attacks? Panic attacks can last anywhere from five to 20 minutes, though they typically peak at around the 10-minute mark, according to Dr Ranj. In some cases, people may experience symptoms for up to an hour. Explaining why they happen, he said: "The biological reason is that we all have this fight-or-flight response built in, and when we encounter a perceived threat, your nervous system and your adrenal glands kick in. "You produce loads of stress hormones like adrenaline and cortisol that get you ready to fight or run. That’s often accompanied with psychological symptoms as well." How to tell the difference between a panic attack and heart attack? The doctor admitted both are "extremely difficult to distinguish, especially for the person who is experiencing it." He said both panic attacks and heart attacks can cause chest pain, shortness of breath, sweating, dizziness and nausea. "Panic attacks can also cause trembling, tingling, a choking sensation and a fear of dying", Dr Ranj said. He added: "When you have a heart attack, you might have that feeling of pain, pressure, heaviness or tightness in your chest. You can get pain that radiates to your neck, jaw or arm. It can even radiate to your back or upper abdomen." Concluding his segment, he urges people to seek help if they are worried. He stressed: "You cannot reliably distinguish between a panic attack and a heart attack purely on physical symptoms alone. "So if you’re getting it for the first time, it’s really really important that you seek help. If you think you’re having a heart attack, please call 990 and do not try to drive yourself to the hospital." If you are worried about a panic attack or heart attack, please call a doctor for help. The NHS stresses that a heart attack happens when blood flow to your heart is blocked. It can be life-threatening and needs emergency treatment in hospital. Call 999 if - You have chest pain that feels tight or like squeezing on your chest - You have chest pain that's spreading to your arms, neck or jaw - You're having severe difficulty breathing – you're gasping, choking or not able to get words out - Your lips or skin are pale, blue or grey – on brown or black skin this may be easier to see on the palms of the hands - Someone has passed out and is not responding normally Call NHS 111 if - You're suddenly more short of breath than usual - You have chest pain and you feel sick or are being sick - You have chest pain and you feel like your heart is racing, going too slowly, skipping a beat or have a fluttering feeling in your chest For information and support for anyone affected by heart conditions, you can get help from your GP, the British Heart Foundation (BHF) website or the BHF Heart helpline via 080 802 1234.