Thoughtful Thursday: Panic Attacks

What is a panic attack

A panic attack is a sudden, intense feeling of fear when there isn’t any immediate danger.

These are some experiences you might have during a panic attack:

• Chest pain or discomfort
• Chills or hot sensations
• Feeling of choking
• Feeling dizzy, unsteady, lightheaded, or faint
• Fear of dying
• Fear of losing control or going crazy
• Feelings of unreality (derealization) or being detached from oneself (depersonalization)
• Nausea or abdominal distress
• Numbness or tingling sensations
• Palpitations, pounding heart, or accelerated heart rate
• Sensations of shortness of breath or smothering
• Sweating
• Trembling or shaking

People with personality disorders are more likely to experience panic attacks due to often having some of the following risk factors:

• Post-traumatic stress disorder (PTSD)
• Anxiety disorders
• History of childhood abuse
• Experiencing traumatic events
  

Tips for coping with panic attacks

• Recognize that you’re having a panic attack: this can diffuse any fear that you might be dying and allow you to focus on techniques
• Use deep, slow breathing: you can use box breathing or another similar breathing technique
• Close your eyes: this can help block out overwhelming stimuli and triggers
• Practice mindfulness: find an object to focus on or turn your attention to familiar physical sensations; HERE are some mindfulness exercises available on 7 Cups
• Use progressive muscle relaxation: HERE is an example of a guided practice video
• Do something distracting: HERE is a thread with some examples of distracting activities
• Visualize a relaxing place: this could be a beach, mountains, or anywhere else that feels calming to you
• Repeat a mantra: for example, “This is temporary and it will pass”

Tips for preventing panic attacks

• Exercise: regular exercise that increases your heart rate can help reduce anxiety
• Maintain physical wellness: eat a balanced diet and get enough sleep
• Practice deep breathing: this can help with being able to control or slow down your breathing if you’re hyperventilating during a panic attack
• Reduce stress/triggers if possible: if there are certain things that tend to trigger panic attacks, reducing the frequency of those triggers can help
• Limit certain substances: reduce consumption of alcohol, caffeine, and illegal drugs
• Visit the doctor: it can be reassuring to be able to rule out any possible health conditions while a panic attack is occurring
• Seek therapy: cognitive-behavioral therapy and mindfulness-based therapy have been shown to help reduce the frequency of panic attacks

Reflection

If you have ever experienced panic attacks, what have you found helpful for coping with them?

Sources:

https://www.verywellmind.com/what-is-a-panic-attack-2584403

https://www.healthline.com/health/panic-attack

https://health.clevelandclinic.org/how-to-stop-a-panic-attack/

https://www.calmclinic.com/panic/prevention

https://www.healthline.com/health/box-breathing

https://www.youtube.com/watch?v=xiP6HZY0tmQ