Yes, external stimuli like gentle hand rubbing or back pats can potentially help with calming during a panic attack for some individuals. Panic attacks are intense periods of overwhelming fear and anxiety that can lead to physical symptoms such as rapid heart rate, shortness of breath, sweating, and trembling.
During a panic attack, the body's "fight or flight" response is activated, and the person may feel a loss of control. External calming stimuli can activate the body's "relaxation response" and help counteract the physical and emotional aspects of the panic attack. Here's how gentle touch and other external stimuli can be beneficial:
Grounding Technique: Gentle hand rubbing or back pats can act as a grounding technique, helping the person focus on the present moment. The sensation of touch can bring the person's attention away from racing thoughts and back to their physical body.
Comfort and Reassurance: Physical touch, especially from someone they trust, can provide a sense of comfort and reassurance. Knowing that there is someone there to support them can help reduce feelings of isolation and fear.
Regulation of Nervous System: External touch can trigger the release of oxytocin, the "bonding hormone," which can help regulate the autonomic nervous system and reduce stress responses.
Distraction: The gentle touch can act as a distraction from the intensity of the panic attack, helping the person focus on the physical sensation rather than the anxiety.
However, it's essential to recognize that everyone is different, and not all individuals may find external touch helpful during a panic attack. Some people may prefer solitude or other coping strategies to manage their panic attacks. If you are trying to support someone experiencing a panic attack, it's crucial to ask them what would be helpful and respect their preferences.
In addition to external stimuli, other coping techniques for managing panic attacks may include deep breathing exercises, mindfulness, progressive muscle relaxation, and cognitive-behavioral techniques. If panic attacks are frequent or significantly impacting someone's life, it's important to seek professional help from a mental health provider who can offer personalized strategies and support.