Seven things to do during a panic attack

Watch: I’m A Celebrity’s Danny Jones Tells His Campmates About Having A Panic Attack Live On Air

I’m a celebrity Star Danny Jones has shared his struggles with anxiety, admitting he once had a panic attack live on air.

During a discussion with his campmates about the meaning of his tattoos, the McFly musician, 38, revealed he had been in therapy since he was 19.

Showing off the inscription “Don’t Worry Be Happy” on his wrists, he shared: “It’s because I still worry constantly, but that’s what I’m working on.”

When Jane Moore asked him if he had ever sought help for his mental health, Jones replied that he had, saying: “Yes, I’ve been in therapy since I was 19 for anxiety.”

Further detailing his experiences, he revealed he once had a panic attack during a live This Morning interview. “I was panicked and couldn’t answer the question that was asked of me,” he told his campmates.

When he felt the camera trained on him, he said he felt pale and felt like he wanted to “throw up.” He added: “Heart rate is going crazy.”

Jones then discussed the benefits of therapy, describing how it helped him overcome feeling like a “burden.”

N-Dubz star Tulisa Contostavlos comforted Jones and congratulated him on his openness. “It’s really good to let it out and it’s really brave to be vulnerable, people respect it.”

Dr. Mark Rackley, a licensed psychologist, agrees. “Danny explained that he has been in treatment for several years and is now able to manage his mental health better,” says Dr. Rackley. “Being so open and vulnerable helps normalize the fact that mental health affects everyone. »

Mental health charity Mind describes panic attacks as a type of fear response. “They are an exaggeration of your body’s normal response to danger, stress, or excitement,” the site explains. Panic attacks can happen at different times for everyone, but most last between five and 20 minutes. During a panic attack, physical symptoms can build up quickly.

What to do during a panic attack

Regardless of the form of panic attack, it is essential to remember that it will pass. “At that point, when the fight or flight response kicks in, you may not feel like it, which can be extremely frightening,” says Priory therapist Dee Johnson. “If you’re with someone who’s having a panic attack, don’t underestimate how scary it can be,” she adds.

Key steps to consider:

1. Try to control your breathing. “Inhale through your nose and out through your mouth,” Johnson recommends. “Try to exhale 1 to 2 seconds longer than you inhale. Controlled breathing helps keep the oxygen and carbon mixture circulating.”

2. Slowly wiggle your fingers, almost as if you are playing the piano. “This movement helps you naturally breathe easier, because your chest/torso muscles can’t contract as much,” advises Johnson. “This helps tell your brain that you can breathe and that you have regained control.”

3. Continue to breathe in a controlled manner. “This tells the brain that it no longer needs to release stress hormones and that it’s just a ‘perceived’ threat, not a ‘real’ threat,” says Johnson.

4. Start telling yourself that you are now “safe” and “here and now.” “Focus on something in front of you, anything you can describe, out loud or in your head,” Johnson recommends. “Focus on all its details and list them all. This helps provide a distraction and helps the brain come back to the ‘present’.”

5. Don’t run. Johnson says many may feel the urge to run when they’re experiencing a panic attack. “Stay where you are and try to sit down,” she advises instead. “If you are with someone, tell them and ask them to do controlled breathing with you.”

6. When the panic attack passes, which it will, do not drink alcoholic or sugary drinks, such as sweetened tea. Johnson says all of these act as stimulants and will cause a huge sugar rush and make you feel worse. Instead, she recommends sitting down with a glass of water and focusing on regulating your breathing.

7. Do not try to discuss the reasons for the panic attack at this time, this can be done later. Instead, Johnson advises focusing on the here and now and returning to a calm, relaxed state.

Finally, if you experience chest pain or tingling in your chest and arms, call 999 as this could be a sign of something more serious requiring urgent medical attention.

Help with panic attacks

If you have symptoms of anxiety, you can see your GP to discuss treatment options and support. You can also contact Mind for information about mental health support and services.

Learn more about panic attacks: