Coping Strategies In The Management Of Panic Attacks
Panic attacks can feel disorienting and extremely uncomfortable. The psychological and emotional symptoms can make it very difficult to manage and can interrupt the normal course of the day unpredictably. When a person has a panic attack, they may even feel like they are going to die. People report that a panic attack feels like what one might imagine is a heart attack. You may feel shortness of breath, numbness and tingling throughout your entire body. Despite the overwhelming feelings and physical symptoms, know you are not in danger even if you feel like you are.
Panic attacks are deceptive and can occur on its own or is provoked by an external stimulus. If you experience panic attacks and are searching for a solution to help alleviate your persistent anxiety, read on. By developing strategies and learning how to recognize the cause of the panicked feelings, you will be able to not only decrease the severity of the symptoms, but learn how to stop panic attacks in their tracks.
I Feel Out Of Control
Imagine you are in a crowd at a county fair. There are hundreds of people there, and you want to get on a ride. Suddenly, you begin to feel your heart race, your head begins to feel flushed, and your face turns red. Your breathing is labored, and you feel as if you might breathe. It could be that you are feeling claustrophobic, or maybe you are reminded of a previous bad experience at a fair. This is a panic attack.
During a panic attack, a person may feel completely out of control of their own body and mind. In reality, the brain has stimulated the “fight or flight” response and the body has responded accordingly. When humans feel threatened, our bodies have an instinctual reaction that prepares us for defense. The body releases hormones, such as adrenaline and norepinephrine, that stimulate a series of physiological changes that makes humans more efficient at either fighting or running away to defend ourselves. These changes include tense muscles, flushed skin, increased heart rate and blood pressure, rapid breathing, and faster metabolism. All of which are also symptoms of a panic attack. However, there is no danger or threat for people managing a panic attack, even though their bodies and minds are telling them otherwise. Let's return the fair example; you want to leave this environment so that you can feel better and less panicky.
Acknowledging The Panic Attack
The first step in managing panic is to actively acknowledge you are experiencing an episode or attack. Say to yourself either in your head or out loud if you need to: "I am having a panic attack." When you recognize what your symptoms are, you are taking power away from anxiety and reclaiming it. Tell yourself you are not dying, you are not having a heart attack, and name the moment for what it is, anxiety at an extreme level. You can also acknowledge how horrible it feels while reminding yourself that the feelings will pass. Panic attacks, though extremely uncomfortable and frightening, are temporary. Remembering that these symptoms and feelings will eventually subside removes the fear that it will "never go away." There is relief in your future. From naming your panic attack, you can take the next step. Focus on the physical and emotional symptoms you are having and start to take control.
How Adrenaline Effects Your Body
During a panic attack, your adrenaline levels are high. Adrenaline increases your blood flow, which in turn makes you physically stronger. You are hyper-aware of potential dangers and ready to take them on. When you're hyped on adrenaline, you will experience physiological symptoms associated with panic. Some of those symptoms include racing heart, nausea, or vomiting, shaking, loss of control, feeling a sense of "unreality," excessive sweating, and more.
When you experience a panic attack, your body mimics how it would react if you were in actual danger. While the danger may feel real, there typically is no threat or danger present, despite what the brain perceives. It can be frightening to experience panic attacks and not know where they came from. When you are unable to identify the symptoms, you might feel powerless to control these attacks. This is an illusion; you have the power to breathe through a panic attack, you just need to learn some essential techniques to do so.
Remember To Breathe
Panic attacks might feel like they last forever, but they typically peak at a certain point shortly after they begin (between 10-30 minutes). After that, the attack will start to lessen in intensity. One strategy is to ride out the attack using a technique called "urge surfing." When you are feeling anxiety or panic, you may also be experiencing racing thoughts. You might not be able to tell one thought from the next and that is okay. You can close your eyes, take a deep breath in through your nose and out through your mouth. Let the thoughts be there.
You do not have to understand or fix them, but rather imagine the words of the thoughts rolling down a river. Focus on your breath and let it ground you. As you breathe in, feel your feet connect to the ground. One of the most important things to remember when you are panicking is that you are not floating outside of your body (even though it might feel that way). Your feet are on the ground, and one of the things you can control is your breath. Keep breathing and feeling your feet connected to the floor or the ground.
Focus On An Object
One grounding technique you can use is to focus on one thing in the room. Pick an object and stare at it while taking slow deep breaths in through your nose and out through your mouth. Having a focal point helps you to stay grounded which sends a signal to your body that the danger is passed and the stress response will naturally calm down. Another thing you can try is naming five things in the room you can see, hear, touch, feel or taste. Pick one of the five senses and name five objects or sensations that go along with it. This resets your brain and sends a message to your mind to focus on something else. Distraction is an effective technique to use in your brain during the panic.
Mindfulness
Panic attacks sometimes happen when we are worrying about something that "could" happen. This means instead of focusing on the "right now" our minds are looking to the future. It also might be that you are worried about something terrible happening in this moment and your mind goes into anxiety overdrive. Whatever reason your mind has abandoned you, it is time to reign it back in.
That is where mindfulness comes into play. Bring yourself back to this moment: the here and now. Not tomorrow, not yesterday but right this minute. You do not have to fix it or change what is going on. This may be difficult during a panic attack because of the symptoms and thoughts you are having. Remind yourself that your body is having uncomfortable symptoms because of the panic attack. Then move back to focusing on this very moment while practicing the slow breathing technique mentioned above.
Release Your Muscles
When you experience intense levels of panic, your muscles and your body are bound to tighten up. Using conscious techniques, you can relax individual parts of your body one at a time. Close your eyes, and first focus on your breath. As you take slow deep breaths, focus in on one part of your body that feels tight. Maybe it is your jaw or perhaps your neck. As you inhale, tighten that muscle and when you exhale completely release the tension in that area of your body. This exercise will help you to release and relax your body making panic dissipate gradually intentionally. Eventually, you will begin to feel more grounded and less tense.
What Is Your Mantra?
In transcendental meditation, a mantra is a sacred sound, word, or phrase used in spiritual meditative practices found in Buddhism, Hinduism, and yoga that is typically recited in the Sanskrit language. Mantra is derived from two Sanskrit words, manas, which means mind, and tra, or tool. While mantras are typically used in spiritual meditations, you can use these mind tools to help empower you while you are experiencing a panic attack.
Mantras are easy to remember, but they can help you feel more in control over your symptoms of anxiety. An example of a simple mantra that will help you during a panic attack is "I am safe." When you are feeling tingling in your body, heart palpitations, and wondering if this attack will ever end, say this mantra to yourself in your head or out loud. Here are other sample mantras that you can try:
"There is no danger here."
"I choose calm and peace.
"This is anxiety. I will let it pass."
"Just Breathe."
"There is calm in this storm."
These are some examples of mantras one can use during a panic attack to help them stay grounded and not succumb to the overwhelming power of anxiety. You can try one of the sample mantras or make up a mantra of your own that works for you. Simply choose a phrase that leaves you feeling calm and safe.
How to Help Someone Having A Panic Attack
You may not experience panic attacks but know someone who does. It is natural to want to know how to help them and calm them down when they happen. We have gone over some grounding techniques that are known to help people in these moments. While in the moment, it may not be the best time to guide them through these techniques. You can talk to them after to help them know strategies for the next time. Sometimes, telling someone directions to breathe or calm down is not helpful amid a panic episode. Instead, try some of the following methods to support a loved one through a panic attack:
Stay By Their Side
Your loved one needs support right now. Panic attacks are scary, so it's important that you stay in their presence so you can support them through this episode. They will feel comforted just having you there. You cannot "fix" the panic attack, and that is not even necessary. What matters is that you are there.
Be Calm
The person having the panic attack is the opposite of calm, so they need you to be a grounding force. Do not match their level of intensity or anxiety. Be their rock and remain as calm as possible. You can also help them stay grounded by asking them calming questions that they will be able to answer. When someone with attacks and panic disorder can focus in the moment, they may have an easier time getting through the symptoms of a panic attack
Ask What They Need
Do not presume that you know what someone needs during a panic attack. The best thing you can do is ask: "what can I do to help right now?" They might not know, and that is okay. As mentioned earlier, you staying there is meaningful. They will let you know when you can help.
Be Positive
Panic attacks can leave a person feel hopeless and terrified. Remind the person that they are going to be okay. They can get through this, and this panic attack will end. You can even say some of the mantras mentioned earlier, but in sentence affirmation form. Remind them they are safe, and there is no danger present.
Panic attacks typically last from 20-30 minutes. The calmer you can stay during this time, the better for your friend or loved one. They will appreciate your loyalty and support.
Seeking Professional Mental Health Support For Panic Attacks
While the strategies in this article can help you manage panic attacks, you may find that working with a therapist can help you get to the causes of your anxiety. Furthermore, if you or your loved one is experiencing regular panic attacks, it is advised that you find a therapist or healthcare provider. There may be an underlying mental health or medical condition that is precipitating these attacks that requires a professional diagnosis and treatment. A therapist can provide you with the tools and coping mechanism strategies that you can use to help you recover from the anxiety possibly causing these attacks and learn to stop any future panic episodes from occurring.
If you are managing anxiety-caused panic attacks, the act of finding a therapist and traveling to an appointment may seem overwhelming and not worth the discomfort. With online therapy, you can get professional support from the comfort of your own home without having to travel to and from your home. Research shows that online therapy can play a significant role in reducing depression and anxiety symptoms. For example, one study found that online therapy was just as effective than traditional in-person sessions, with participants in the online group showing continued symptom reduction three months after treatment. At BetterHelp, licensed counselors and therapists are available to help you get to the root of panic attacks and help you find the calm and resilience to move through these intense moments of anxiety with ease.
Frequently Asked Questions (FAQs)
How do you calm a panic attack?
There is no specific way to keep a panic attack from happening, but you may be able to lessen the effects and practice calming techniques. One strategy is to manage your breathing. The moment you feel the symptoms arise, tell yourself to breathe in for a count of four, followed by breathing out for a count of four. You can also take yourself out of the moment by opening your eyes and focusing on something specific. There are several other strategies you can find online and by talking to your therapist that can help you lessen the symptoms of anxiety and regain a sense of calm. You can also make sure that you understand that you are having a panic attack and that the feelings will pass.
What is the difference between a panic attack and an anxiety attack?
A panic attack and an anxiety attack are very similar. The main difference is that a panic attack can happen suddenly and without any warning. On the other hand, an anxiety attack usually happens when the body experiences a period of stress. For example, when you find yourself in a stressful situation such as a job interview, you may have an anxiety attack. Both have similar symptoms and can make people experience symptoms of panic. They also may be caused by specific anxiety disorders.
Can you die from a panic attack?
You are will not die from a panic attack, although, in some cases, it may feel like you are having a heart attack. There may also be other physical symptoms that cause you to feel pain. Chest pain is common when it comes to panic attacks, so do everything you can to remember that these feelings will go away. If you are regularly experiencing panic attacks, consult with a healthcare professional to make sure you do not have any underlying health conditions that are leading to these symptoms.
What does a panic attack feel like?
A panic attack may feel like you are having a stroke or heart attack. Other symptoms of a panic attack include numbness in the body, heart palpitations, nausea, and feeling like you are having an out of body experience. Essentially, you may feel like you are not connected to your body, but you may also experience dizziness, pain, and other unwanted effects.
Should you touch someone having a panic attack?
There is no harm in touching someone that is having a panic attack, but you need to ask their permission to touch them. Otherwise, this may add to their anxiety, which is something you should avoid. You can place a hand on their back or shoulder, to let them know that you are there for them and that everything is going to be okay.
What are the warning signs of a panic attack?
Typically, there are no warning signs for panic attacks as they come on suddenly. This is precisely why they are difficult to manage. There are symptoms of panic attacks, however, which can alert you that are having one. Some symptoms include chills, nausea, sweating, pain in chest, feeling lightheaded, accelerated heartbeat, and a feeling of danger. You may also feel like you are having a heart attack.
What happens to your body during a panic attack?
During a panic attack, your body is expressing a reaction, called the “fight or flight” response, that is common during periods of extreme stress or danger. The difference is that during panic attacks there is often no danger to the person with panic disorder. Your heart may also race and you may feel alert and awake - effects of the hormones your body can produce during these times.
Is crying a symptom of a panic attack?
Crying can be a symptom of a panic attack. But, there are many reasons that a person cries that are not related to a panic disorder. For instance, if you have social anxiety disorder, or some other type of disorder, you may also experience crying for seemingly no reason. It is important to keep track of all your symptoms and visit with a doctor who can appropriately treat your symptoms and diagnose a condition if you have one.
What does a mental breakdown look like?
A mental breakdown (also known as a nervous breakdown) is related to periods of stress and may cause a person to have anxiety and panic attacks, as well as several other symptoms. If you have a mental breakdown, you may be unable to get through your daily tasks for several days. Symptoms include sleeping too much or not enough, not wanting to socialize, neglecting hygiene for days at a time, being unfocused and unmotivated. You may also experience nightmares and physical pain. If you experience these symptoms, be sure to meet with your healthcare provider or licensed therapist. Only qualified providers can help diagnose and treat the cause of a mental breakdown.
Do panic attacks damage the heart?
There is little evidence to suggest that panic attacks harm your heart. However, if you live with excessive stress or are managing a panic disorder, you may be at an increased risk for health conditions due to the effect of prolonged exposure to stress hormones and symptoms, For example, when you are experiencing a panic episode, your blood pressure and heart rate increases. People who have underlying cardiovascular disease who are experiencing a panic attack are at an increased risk for associated ill effects on the heart. you may be more likely to develop a heart condition over time. Panic attacks alone typically will not damage your heart. If you are concerned about your heart health, make an appointment with your healthcare provider to get the support and treatment you need.
Can a panic attack last for hours?
Panic attacks usually last a few minutes at a time but can be experienced for up to 30 minutes. It is unlikely that they will last for hours at a time. If you feel like your panic is lasting for hours at a time, you may be experiencing some other type of mental disorder which will need to be evaluated. Openly talk with your doctor or therapist about the symptoms you are feeling and talk to them about ways to prevent them.
Why do you get a panic attack?
A few different things can cause panic attacks. These include periods of stress, mental conditions, or other physical conditions. You may also be experiencing panic if you use stimulants. Panic attacks generally come on without warning, so it is sometimes hard to pinpoint exactly why they happen.
What are the different types of anxiety disorders?
Different types of anxiety disorders include generalized anxiety disorder, social anxiety disorder, phobias, panic disorder, obsessive compulsive disorder, and post-traumatic stress disorder. Each of these disorders can cause a great sense of anxiety panic to the person experiencing the disorder.
What is the best treatment for panic attacks?
The best treatment when it comes to attacks and panic disorder is a mix of psychotherapy and certain medicines. When you are under the supervision of a doctor’s care, you can learn more about panic disorder coping, and hopefully also learn ways to stop attacks and panic, so that you are able to live a life without having to worry about frequent attacks. With continued treatment, you can have a shot at limiting attacks and panic disorder, which can allow you to go back to your old routines.
What should you not do when someone is having a panic attack?
It is important to watch what you say to people when they are experiencing attacks or panic disorder. At times, people want to tell people with panic disorder that they are overreacting or that they should calm down. These are things that you want to avoid. If the person with panic attacks is someone that is close to you, you might want to start to help them learn what is causing the panic attacks. In other words, you can help them write down in a journal what is happening, where they are, and other details that surround a panic attack.
How do you ground someone during a panic attack?
If you want to help someone stay grounded during an attack, you should ask them questions that they will be able to answer. You may want to ask them to name five things they can see or tell you how they are feeling. When someone with attacks and panic disorder can focus in the moment, they may have an easier time getting through the symptoms of a panic attack.
Why do I panic when someone touches me?
If you experience panic when someone touches you, this may indicate that you have a fear of being touched. You should check with a health professional to see if you are experiencing anxiety panic disorder, so you can get the proper treatment if you are. It is important to treat panic, because in many cases, it is caused by fear that is not actually present. Be sure to concentrate on disorder coping, which may be able to alleviate your phobia or the condition you are experiencing.
What medical conditions can cause a panic attack?
There are a few medical conditions that may cause a panic attack and the most common one is panic disorder. You might also experience an attack if you have an anxiety disorder of some type, you have a mental disorder, or you have a major problem with your health, including a chronic illness or some type.
Can a panic attack wake you up?
Yes, you can experience attacks and panic disorder while you are asleep. It is possible that you have anxiety that is not allowing your brain to relax and rest, and this is what is causing a panic attack. If this is the case, you will need to learn more about coping with panic, so it will not keep you from sleeping and doing other things that you need to do.
Can you have a panic attack for no reason?
You can have a panic attack for seemingly no reason. There may be an actual reason why you had an attack, but you are unable to identify why. On the other hand, there may be no reason for your attack. Many people find themselves experiencing panic attack one or two times in their lives. This does not necessarily indicate that they are managing a panic disorder.
What are the three basic types of panic attacks?
The three types of attacks are unexpected, situational-bound, and situational predisposed attacks. Unexpected attacks generally happen for no apparent reason, situational-bound happen when someone is met with something they are afraid of or have a phobia of, and situational-bound occurs can happen when someone is exposed to a trigger, but an attack will not always occur with the latter type. Regardless of which type affects you or someone you love; you should consider learning how to stop a panic attack.
Why do I shake after a panic attack?
You may experience shaking after a panic attack because of how your body is responding to the stress that it is perceiving. This shaking can last well after an attack, where you will need to do your best to calm down for a long time afterwards. If you are experiencing shaking, you may want to ask your doctor about ways to stop shaking, or how to lessen the effects of these attacks and panic disorder, in general.
Takeaway
If you are having trouble figuring out how to manage panic attacks or anxiety on your own, reach out for professional help. An online counselor at BetterHelp can help you work on grounding techniques to cope better with panic attacks. Panic can feel debilitating and scary, but you can ways to cope and even make them go away. There are mental health professionals who are trained to help people with anxiety and panic. Reach out and get the help you need.
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