How can I help myself when I started having odd panic attacks when I never use to have them before?

Hello Capetwo,

I can see you have struggled with your panic attacks for a while.  Panic attacks can feel excruciating and so painful. It's hard to know how to deal with a panic attack when you experience them frequently. When someone has a panic attack, they might feel like they're dying.

A panic attack feels like what one might imagine is a heart attack, only it isn't. You may feel shortness of breath, numbness and tingling throughout your entire body, which is extremely uncomfortable and can be terrifying. The truth of the matter is, you are not in danger even if you feel like you are. They are deceptive too and, if left untreated, can steal your enjoyment and yes lead to some symptoms of depression.

Panic attack treatment can vary from person to person. I am wondering if you would benefit from visiting your doctor to consider a full assessment and evaluation of what might be happening for you. A doctor may recommend medications to treat your anxiety and panic attacks or therapy or a combination of both.

There are things you can do to help yourself during an attack. In this article, you can learn how to stop panic attacks in their tracks.

What to do when you feel a panic attack coming on:

Acknowledge it.

Talk your way through your panic either out loud or to yourself – something like this "I have a panic attack, it will pass, I will be okay." When you identify what your signs are, you are reclaiming your power.  This will go away. Panic attacks, though awfully rough and out-and-out petrifying, will pass. Knowing your panic attack will ultimately stop can eliminate your fear that it won’t stop. Relief in your future.

Focus on the physical and emotional symptoms and begin to take control.

During a panic attack, adrenaline levels are high. Adrenaline increases blood flow, making us physically stronger.  We become hyper-aware of potential dangers armed to take them on. When we are hyped on adrenaline, we experience physiological symptoms associated with panic.

When we experience a panic attack, our body mimics how it would react if we were in actual danger. It's like it imagines that a tiger is after you and you need to defend yourself, only it's not true. You are not in any real danger, but your brain perceives that you are.

It can be frightening to experience panic attacks and not know where they came from and it seems this way for you.  I do see a pattern with your attacks being related to when you are in social settings – not traditionally in anticipation of a social gathering but they seem to happen later when you are familiar with your setting. When you can't identify the symptoms, you can 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 the reality is that they peak at around 20 minutes. The attack will start to lessen in intensity. The key is to ride out the attack using a technique called "urge surfing."

When you're feeling anxiety or panic, you might be having racing thoughts. You might struggle to tell one thought from the next.

Close your eyes, take a slow and 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 focus on connected to the ground.  Focus on our feet being firmly fixed on ground.  You can control is your breathing.  Keep breathing and feeling your feet connected to the ground.

Focus on Something you can see

Focus on one thing in the room.

Pick an object and stare at it and continue taking slow deep breaths in through your nose and out through your mouth. This helps keep you grounded and send a signal to your body that it's okay relax and start to calm down.

Name 5 things you can see, hear, touch, feel or taste. Pick one of the 5 senses and then name the 5 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 during the panic.

Mindfulness

Panic attacks happen when we worry 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're worried about something terrible happening and your mind goes into anxiety overload.

Whatever reason your mind has abandoned you, it's time to reign it back in.

Bring yourself back to the present, not tomorrow, not yesterday but right this minute. You don't have to fix it or change what's going on.

Release Your Muscles

When you experience intense panic, muscles and your body often tense up.

Using these relaxation techniques, help to relax your body one at a time. Close your eyes, and first focus on your breathing.

Take slow deep breaths, focus on one part of your body that feels tight. Maybe it's your neck or perhaps your shoulders. As you inhale, tighten that muscle, as you exhale release the tension in that part of your body. This exercise helps release and relax your body making panic disperse gradually. You will feel grounded and less tense.

Find a Mantra

A Mantra can help you through a brutal panic attack is a key phrase that empowers you. Mantras can help you feel more in control over symptoms of anxiety.

When you feel tingling in your body or, heart palpitations, and wonder if this attack will ever end, say this mantra to yourself in your head or out loud.

For instance:

• "I know I can do this."
• "Don't give up."
• "This is just anxiety, It will pass."
• "Breathe just breathe."
• "I am ok, I am safe."

Find one that works for you!  Whatever phrase makes you feel calm or safe, use that.

I hope you consider reaching out for some support with what you are dealing with so that you can overcome your anxiety and panic attacks.  Consider reaching out to BetterHelp to work with a therapist.  There are many effective therapeutic interventions to help you manage what you are dealing with in your life.  I think working with an experienced therapist can help you figure out what is causing your anxiety attacks and with work help you to deal with this.

Best Wishes,

Gaynor