Whether you’ve experienced the heart-pounding grip of panic firsthand or stood as a steadfast ally beside someone in its throes, you understand the profound impact it can have. Panic attacks are sudden and intense episodes of fear or discomfort that can strike without warning. They are characterized by a rapid onset of physical symptoms such as heart palpitations, sweating, trembling, shortness of breath, and feelings of impending doom or loss of control. Panic attacks can be incredibly distressing and may lead to avoidance behaviors and a diminished quality of life if left untreated.
Why Do Panic Attacks Happen?
Panic attacks are more common than you might think, affecting millions of people worldwide. They can happen to anyone, regardless of age, gender, or background. It’s crucial to normalize panic attacks and reduce the stigma surrounding them. By acknowledging that panic attacks are a natural response to stress and anxiety, we can create a more supportive and understanding environment for those who experience them.
6 Tools for Managing Panic Attacks:
While panic attacks can be overwhelming, there are several short-term tools and techniques you can use to help alleviate symptoms and regain a sense of control. Here are some strategies to try:
- Practice deep breathing: Deep breathing exercises can help calm the body’s physiological response to panic attacks. Try inhaling slowly through your nose and for a count of four and feel the breath deep in your diaphragm (at the very bottom of your ribs), holding your breath for a moment, and then exhaling slowly through your mouth for a count of four. Repeat this process several times until you feel more relaxed.
- Drink water: If you find yourself starting to hyperventilate, deep breathing can become very challenging especially as your breaths become more shallow and you expel more COs. Drinking water forces you to regulate your breathing as the epiglottis (a little flap that covers your trachea) closes to prevent water from entering the lungs.
- Use grounding techniques: Grounding techniques can help bring your focus back to the present moment and away from fearful thoughts. Sometimes panic attacks occur because our brain is being activated by a fear or stress that isn’t actively present. If this is the case and you are in a safe place – try naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise can help anchor you in the here and now.
- Practice progressive muscle relaxation: Progressive muscle relaxation involves tensing and then releasing each muscle group in your body, starting from your toes and working your way up to your head. This technique can help release tension and promote relaxation throughout the body. Don’t be afraid to really shake out those muscles when releasing to move some of that panicked energy out of the body.
- Challenge negative thoughts: Panic attacks often arise from catastrophic thinking and exaggerated fears. Challenge these negative thoughts by asking yourself if they are based on facts or assumptions. Remind yourself that panic attacks are temporary and that you have the strength and resilience to get through them.
- Ride the wave: Often the fear of a panic attack is that it will forever escalate into this wildly overwhelming sensation and never stop. However, all panic attacks plateau and most resolve within 15 minutes. If you can recognize that a panic attack is underway, understand that you are along for the ride and your body knows what to do. Trust your body to climb, peak, and come down. And don’t forget to take care of yourself after an attack, as they can feel very exhausting as adrenalin leaves your body.
Seeking Additional Support:
While short-term coping strategies can be helpful in managing panic attacks, it’s essential to seek additional support if you find that you’re experiencing them frequently or if they’re significantly impacting your daily life. A mental health professional, such as a therapist or counselor, can provide you with personalized support and guidance tailored to your needs.
Therapy can help you explore the underlying causes of your panic attacks, develop coping skills and relaxation techniques, and address any underlying issues contributing to your symptoms. Additionally, medication may be recommended in some cases to help alleviate symptoms and stabilize mood.
Remember, there is no shame in seeking help for panic attacks. You deserve to live a life free from the debilitating effects of anxiety and fear. By reaching out for support, you’re taking an important step towards healing and reclaiming your well-being.
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