Dealing with Panic Attacks
Panic attacks can cause a lot of difficulty in daily life, and dealing with them can be different for everyone. Discussing your personal situation with a trained professional is the best way to learn to deal with them. However, I've outlined a few steps below that can help to deal with panic attacks in the case that you are unable to discuss with a professional.
⁂ Understand Panic Attacks ⁂
• Panic attacks are caused when our 'fight or flight' response is triggered when there is no real threat
• The fight or flight response causes your breathing to quicken and muscles to tense
• These symptoms can make you feel lightheaded, shaky or cramped, but these feelings cannot hurt you
⁂ Positive Self Talk ⁂
• Remember and remind yourself that panic attacks don't last
• Tell yourself that the symptoms you are experiencing are due to anxiety
⁂ Confront Your Fear ⁂
• Target what it is that you're afraid of, rather than avoiding those thoughts
• Even if it is nothing, remind yourself that that's okay, and normal, but that there is no real threat
⁂ Control Your Breathing ⁂
• Look up 'anxiety breathing gif - these gifs by Nathan Pyle are my personal favourites
• Breathe in as slowly, deeply and gently as you can
• Put your hands on your stomach and try to make that rise and fall as you breathe, rather than your chest
⁂ Ground Yourself ⁂
• Look up grounding techniques and find some that suit you - this link has a few good ones
• Listen to a meditation/mindfulness track - we have some on 7 cups here
• Do a mindfulness exercise that doesn't require audio - some can be found here
⁂ Talk to Someone ⁂
• Phone a friend, or talk to someone in person who knows about your panic attacks - if you can, discuss beforehand what you need when you're having an attack
• Chat with a listener on 7 Cups
Panic attacks can be a long, stressful, and exhausting experience. Go easy on yourself, panic attacks are not your fault, nor are they easy to deal with - riding them out is often the best we can do, and that's okay.
Sources and further reading:
www.nhs.uk/conditions/stress-anxiety-depression/coping-with-panic-attacks/
thiswayup.org.au/how-do-you-feel/panicked/
www.cci.health.wa.gov.au/docs/Panic-11_Calming-Technique.pdf
Discussion:
• Is there anything you would like to add to this list?
• What helps you the most when you have a panic attack?
• What doesn't work for you when you have a panic attack?
When I have a panic attack....... this plays
Sit tight, I'm gonna need you to keep time
Come on just snap, snap, snap your fingers for me
Good, good now we're making some progress
Come on just tap, tap, tap your toes to the beat
And I believe this may call for a proper introduction, and well
Don't you see, I'm the narrator, and this is just the prologue?
Swear to shake it up, if you swear to listen
Oh, we're still so young, desperate for attention
I aim to be your eyes, trophy boys, trophy wives
Swear to shake it up, if you swear to listen
Oh, we're still so young, desperate for attention
I aim to be your eyes, trophy boys, trophy wives
Applause, applause, no wait wait
Dear studio audience, I've an announcement to make
It seems the artists these days are not who you think
So we'll pick back up on that on another page
And I believe this may call for a proper introduction, and well
Don't you see, I'm the narrator and this is just the prologue?
Swear to shake it up, if you swear to listen
Oh, we're still so young, desperate for attention
I aim to be your eyes, trophy boys, trophy wives
Swear to shake it up, if you swear to listen
Oh, we're still so young, desperate for attention
I aim to be your eyes, trophy boys, trophy wives
Swear to shake it up, you swear to listen
Swear to shake it up, you swear to listen
Swear to shake it up, you swear to listen
Swear to shake it up, swear to shake it up
Swear to shake it up, if you swear to listen
Oh, we're still so young, desperate for attention
I aim to be your eyes, trophy boys, trophy wives
Swear to shake it up, if you swear to listen
Oh, we're still so young, desperate for attention
I aim to be your eyes
@reek
I appreciate this so much 😂
I used to think something was wrong when I had a panic attack, like physically wrong with my body. When everything checked out, each time I had one, I had to tell myself (literally, out loud) "you're fine. It's just a panic attack." Those "I'm dying" attacks seemed to have gone. Now, the panic attacks come on strong and I can't really talk myself out of it- like I'm scared of the panic attack. Also, most happen while driving longer distances.
Anyone else deal with this? Any good (car) coping mechanisms?
I really enjoyed this post and thank you for posting your citations. I think the only thing I would add was a strategy given to me by an old therapist. Know your triggers. If you know what causes your panic attacks you can try to work through them in therapy, but you need to note what might be triggering the attacks.
I find many of the comments in this thread to be very helpful. Panic Attacks are very scary and can be difficult to deal with, however reading these posts it shows we are not alone. While they may not be pleasant we are anything but broken. In fact, I think being able to talk about it makes us stronger. It shows the worry that they do not control us.
I suffer from panic attacks, and it's been a mix of triggered and untriggered for me. What works is kind words and reasuring during recovery from attacks. You're tired and shaking from what feels sometimes like a near death experience, even if it wasn't at all. What does NOT work is saying that they're dramatic, faking it, attention seeking, or that they should be fine. It's really hard sometimes to deal with an attack, no matter how severe it is. They're scary sometimes and we just need a little support and understanding.
Try putting your wrists under the cold tap if you have one to hand theres alot of nerves in your wrist and I think the shock of the cold helps bring you back to reality
I am having a major panick attack I feel. I can’t sleep I’m going into a spiral
For context, some outward symptoms (in order of severeness of attack) I have when I'm having a panic attack are:
- Unfocused eyes (looking like I'm far away)
- Trembling
- Hyperventilating
- Blurred/fading vision
What helps me most when I'm having a panic attack:
1. Finding a wall to lean against (marble is pretty good because it's cold, and wall because it most probably won't fall over)
2. Breathing exercises
3. Crying it out - it's a form of release for me
4. Go to a place where I feel safe, sometimes an open and large area, sometimes a small area with one exit so that I feel safe
What doesn't help:
1. Loud noises or background noise (like a large crowd)
2. People crowding into my personal space to ask if I'm okay - I noticed this when I was panicking over the thought of being claustrophobic (it's mild) and all but one person in the group came closer to see if I was okay; I really appreciated the person staying where he was but looking at me with concern.
3. Unhelpful/judgemental remarks (e.g. glossing it over)
Grateful to read here how I'm not alone.
One thought that I would like to add is that there are significant biological or natural responses that our bodies develop under stress. Many panic attack symptoms result from different forms of percieved social deprivation.
I was reading about it in this library book called "The Integrative Neurobiology of Affiliation" by Carter, Lederhendler and Kirkpatrick.
A few threads suggested that a good hug helps. Indeed, lacking touch and connection is a profound source of panic. Hugging is our primal way of communicating to each other that we are together.
There are some good but less "real" ways to simulate hugs when there's nobody around to braid your hair or give a massage like yoga, exercise, and hot baths.
Sometimes, I can feel my body releasing stress hormones when I think of holding and being held by someone. The stress comes because there is no one who I trust and who trusts me. The fear that I may be excluded from groups of humans who communicate with and care for each other can feel like a great fog or thick veil. Eventually, I think that most people (and animals) eventually break down without inclusive, empowering social contact.
The trouble with people is that many groups compete for the same territory. I feel affinity for people between groups. That's me, and it can be very lonely. Both sides distrust you. The yoga and hot baths are okay coping mechanisms, but eventually I will have to find solace and stop these visceral responses to alienation.
@PhoenixAsh this is amaxing