How can I stop having panic attacks?

Hello There Anthonie:

Thank you for reaching out about some more information about panic attacks and how this is effecting you at this time. I would like to start with some information about panic attacks. A panic attack usually hits quickly and suddenly and is an overwhelming wave of panic that can be debilitating and makes you feel frozen with fear. Some common symptoms that are experienced are an impending doom feeling, or danger, fear of loss or control, rapid heart rate, sweating, trembling, shaking, shortness of breath, chest pain, tightness in your throat, chills and hot flashes.

Some common ways that panic attacks can be triggered are through over stress, over caffeinated, fatigue, over breathing, over exercising, changes in life, dealing with an unknown, facing death or sudden illness, and fast environment changes. 

You may not be able to stop panic attacks from coming but it is important to recognize some of your triggers for them. Here are some management techniques for you to try when they occur:

• Regular controlled breathing exercises can help prevent a panic attack from taking over and getting worse, try to breathe deeply,  a "Box Breathing" exercise is good to try, 4 seconds in, 4 second hold, 4 seconds out, 4 seconds hold
• Try light exercise, a stretch or a brisk, quick walk to ground yourself and help with mental clarity. Also, on this note, make sure you are eating a healthy diet, one that is low in sugar and caffeine. Being over caffeinated and on a "sugar high"  can produce more panic attack episodes.
• Try meditation exercises, close your eyes to block out more external stimuli which may be fueling  your panic attacks and focus on your 5 senses to ground yourself, what do you feel, smell, taste, see or hear? This is also practicing mindfulness, a good way to anchor yourself a way of grounding  and slowing  the panic attack progression. It is a way of trying to be in the present. Not worrying about the past or future. You are engaging in your present emotional state and doing what you need for yourself at this time to move through your impending panic attack.
• Another management technique can be to focus on one object during a panic attack to calm your mind, anything that is around you, look at your watch, a picture, out the window, what do you see? is it moving?  again, it is a way to "retrain" the mind from moving deeper into a panic mode and can help manage panic episodes.
• Try essential oils or scent therapy to find more relief during a panic attack. Anything soothing like a hand lotion,  oil behind ears, with a soft soothing scent can relieve the severity of a panic attack by reframing your mind into a calmer state through sense of smell.
• Try repeating an internal mantra, like "this too shall pass", "Yes, I can" " I can handle this" "all is well" "feeling good" "I am doing my best".....any internal positive self dialogue that can reframe your mind to move through the panic attack, rather than self defeating yourself by listening to your negative self talk which can again "fuel" your panic attack and make it much worse.
• Another technique to manage panic attacks is guided imagery. It is simply a visualization of a "fun" place for you, a happy, safe, relaxing place. Close your eyes and really see it. Examine the details of this place, the  smells, feel, sounds......see how much you can really immerse yourself into this type of exercise to relieve your panic event next time it occurs.
• If you enter counseling, your therapist may introduce CBT Therapy to you, which is Cognitive Behavioral Therapy. This approach changes the way you view challenges and find a more productive and alternative way to cognitively and behaviorally manage stressful situations in life.

Know that you are not alone with this issue. I hope you have found some of this information helpful. I was happy to hear that you are actively seeking counseling for your panic issues and also to examine your grieving since this is revolving around a loved one's illness/concern. 

Thank you and all my best to you,

Debi~