How To Cope With Panic At Altitude

I recently worked on an internal document that helps our guides and leaders deal with emergencies on the mountain. I submitted it for review, and it was brought to my attention that there is one emergency that I missed to address. Reflecting on that, i realized that in my 10 years of leading expeditions, particularly on Kilimanjaro, there has been one in every team I’ve been a part of.

You’ve heard of Panic at the Disco! But have you heard of Panic on the hill? It can strike in the most inconvenient of times and when you least expect it. Your body’s fight or flight response is activated, and it can come from a single trigger or an accumulation over many uncomfortable days and nights.

A panic attack may make you feel like you are losing control of the situation. You may also experience short, shallow breathing, sweating, dizziness, feeling sick, and tingling sensations in your fingertips. it hits each one differently, but the common denominator is the feeling of impending doom.

So, you panicked. What now?

Breath Control

Force yourself to take deep, long breaths. When you are experiencing a panic attack, your breathing will be fast and shallow, and your heart rate will shoot up. It is important to acknowledge first that this may be a panic attack, and to slowly take control back of your breathing. This will lower your heart rate back to normal levels.

Alert Your Team Leader or Guide

Let them know that you may be experiencing a panic attack. They will be able to talk you through it and speed up the recovery time. It also helps share this as it will take some of the burden of your mind. Often, a panic attack will make you feel like you are completely alone and responsible, when it may not be entirely the case. Remember, you are never alone! Unless you are Alex Honnold.

Awareness

Easier said than done, but this is the most important step. You need to focus your attention on the present moment. Focus on one sound in your immediate hearing. Notice the shape of a rock, or the color of your jacket, or the sound of your breathing. Every time your mind escapes you, bring it back to the present moment and try to hold on to that for as long as possible. One way to prepare for this at home is by getting acquainted with mindfulness mediation techniques.

Internal Conversation

Take control of what your mind is telling you. Try to view the situation from third person perspective and believe that in the immediate moment, you are safe in your own body. Talk to yourself like you would to a friend who is going through the same experience you are having now.

Drink Water

This seems to be the answer to everything at altitude, but only because it really is. Drinking water in this situation will regulate your body temperature, regulate your breathing, and give you a sensation different from the one you would be currently having. This frees up space in your mind to deal with the panic attack.