Conquering Anxiety: Panic Attacks and How to Tackle Them
Hey everyone,
I’m excited to join the Conquering Anxiety series with a discussion on panic attacks. These attacks can be scary and feel overwhelming, but there are ways to manage them.
What is a Panic Attack?
A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. Physical symptoms like shortness of breath, chest tightness, heart palpitations, dizziness, or numbness can accompany it. These symptoms can be really frightening, but it's important to remember that they're not dangerous and will pass.
How are Panic Attacks Different from Anxiety?
Anxiety is a general feeling of worry or unease, often about future events. Panic attacks, on the other hand, are sudden and intense episodes of fear that come on strong and fast. People with anxiety disorders may experience panic attacks, but not everyone who has a panic attack has an anxiety disorder.
Strategies for Managing Panic Attacks
In the Moment:
Deep Breathing: Shallow breathing is common during panic attacks, but deep, slow breaths from your belly can help slow your heart rate and calm your body. Try inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds.
Focus on Your Senses: Ground yourself in the present moment by focusing on what you see, hear, smell, taste, or touch. Notice five blue things in the room, count the sounds you can hear, or sip some cool water and describe the taste.
Positive Self-Talk: Remind yourself that this is a panic attack, it's temporary, and you'll get through it. Some people enjoy writing their own affirmations in advance.
Relaxation Techniques: Progressive muscle relaxation involves tensing and releasing different muscle groups, which can help ease tension. Practicing PMR regularly during calm periods can be very helpful for managing general anxiety and reducing muscle tension. This lower baseline tension can make you less susceptible to panic attacks. It is not recommended that you practice/apply PMR during periods of panic attacks or long-term anxiety as the body is already in a heightened state of arousal/tension during such states.
General Strategies:
Learn Your Triggers: Identifying situations or thoughts that trigger your panic attacks can help you avoid them or prepare for them. A panic attack journal can help you look for common patterns that may be triggering. Some common triggers are stressful situations, social situations, or negative thoughts.
Challenge Negative Thoughts: When anxious thoughts arise, challenge them with evidence-based reasoning. For example, if you're worried about passing out in public, remind yourself that panic attacks, while uncomfortable, are not dangerous. Try evaluating the evidence that supports and is against the thoughts you are having.
Seek professional help: A therapist can teach you coping mechanisms and help you understand your anxiety.
Actionable Activities:
Create a "Calm Kit": Assemble a collection of items that help you feel grounded and relaxed during a panic attack. This could include calming scents like lavender, a stress ball, pictures of loved ones, or a playlist of soothing music. Having this kit readily available can be a helpful reminder that you have tools to manage your anxiety.
Practice Visualization: Imagine yourself in a calm and peaceful place during times of low anxiety. This can create a mental refuge during a panic attack.
Develop Your Personal Panic Attack Plan: Personalize what you will do during a panic attack according to your needs.
Discussion Questions:
Members:
1. What are some of your experiences with panic attacks?
2. What coping mechanisms have worked well for you?
Listeners:
1. Are there any resources you'd recommend for people who struggle with panic attacks?
2. How can you best support someone who is dealing with a panic attack?
Remember, you're not alone in this. There is help available, and you can learn to manage your panic attacks.
This post is part of the Conquering Anxiety series, you can find all posts of the series here.
You can join or leave the tag list here.
@exuberantBlackberry9105 @unassumingEyes @WeEarth @CordialDancer @YourCaringConfidant @daydreammemories @yellowPineapple3652 @BaklavaBaby @CalmRosebud @Gettingbettertoday @GregariousSky @mytwistedsoul @sincereZebra2546 @pamharley003 @Sugarapplefairy5 @orangish @NovaIsNB @Blahblah1805 @KateDoskocilova
Note: We are looking for people who have worked on their anxiety management (progress counts, it's okay if your anxiety is not all the way managed yet) who are willing to share their experience to help others. Please message @Hope directly to contribute to a post in the series.
@SoulfullyAButterfly @Hope
What are some of your experiences with panic attacks?
My very first panic attack was after listening to a relatable song which reminded me of my past and it's traumas. I feel like I can't breathe and something is wrong with my heart it aches or I don't know what. I just hold onto my chest and keep on breathing heavily.
What coping mechanisms have worked well for you?
For me, the 4-7-8 technique always works, it helps me calm down. I also started having positive self talks in front of mirror after my therapist recommended it and it works too. And by now I've recognised my trigger points so I can avoid panic attacks to some extent now.
@SoulfullyAButterfly
Thank you for this insightful post 💓
Tips to Cope with a Panic Attack (psychcentral.com)
@SoulfullyAButterfly
What are some of your experiences with panic attacks?
I'm not exactly sure if these are panic attacks, but sometimes when something unexpected happens (like my parents coming in my room all of a sudden, a teacher suddenly asking me to do something like read something aloud or help them in some way, getting scolded by a teacher out of nowhere, having a dog near me start barking suddenly, me realising I missed the bus or something, my parents suddenly getting very mad and yelling directly at me and threatening to slap me, and those kinda things) my heart starts racing and beating loudly and my hands and legs start trembling very much. Is this just getting startled very much or is that a panic attack, I don't know. This also sometimes happens if I have to speak in class or something, even if it was expected and I was prepared.
What coping mechanisms have worked well for you?
I try to drink water when I feel like that, and it helps a bit. Generally, I just try to distract myself and think of something else. I try taking deep breaths sometimes. And if it happens at home, I lie down if possible, close my eyes and try to calm down and hug myself or my pillow if possible. And if I can, I stretch my body a bit after some time to stop my hands and legs from trembling.
@SoulfullyAButterfly
Psychology Today has lots of resources with credible information. Here is one article with information that is related to handling panic attacks.
https://www.psychologytoday.com/us/blog/liberate-yourself/202309/4-ways-to-cope-with-a-panic-attack
If someone were having a panic attack, the first thing that I would do is ask if they were ok. Then I would encourage them to work through that attack. For instance, remind them that they are facing a fight or flight response. Meanwhile, I would ask if they would like some water to drink.
@SoulfullyAButterfly
Thank you very much! This is so helpful. I had 2 panic attacks in the last week. I knew what it was and was outside when it happened. I tried to focus on a pile of roof tile and looked at the patterns and where there was blue painted. I also tried to focus on breathing. This post helped me so much.
@SoulfullyAButterfly
It has so many amazing tips, skills, and coping strategies. I am impressed and will try to implement when I feel one coming.
Things that have helped me and I have gotten feedback from others that work are:
- 5-4-3-2-1 breathing exercise. This is great because it can be done anywhere and rather discreetly. Sitting or standing take a moment to soften your gaze and feel your breath. Breath deeply in your nose expanding your belly and let your breath anchor you. Ask your self and then identify out loud or silently:
- What are 5 things I can see?
- What are 4 things I can hear?
- What are 3 things I can feel?
- What are 2 things I can smell
- What is 1 thing I can taste?
You may need to modify if you are hard of hearing or visually impaired. You can cycle through this more than once.
- Breathing into a paper bag. Big stereotype right? But truly, this has helped me immensely when I am having a more severe anxiety attack. The kind where I am hysterically sobbing, full blown hyperventilating, curled into a ball and start getting disoriented to time and place. Just breathing into the bag for several minutes slows breathing rate back to normal and can ease you out of the attack. I mostly do this at home but have done this one time in public, and while I embarrassed no one seemed to notice or care.
- Free phone games. When I can feel an attack coming or even when I am in the midst of an attack focusing my attention on something that requires a higher level of cognitive processing helps mute the anxiety and re-route my intrusive thoughts. I will whip out my phone and to play Tetris, Mario Run, Sonic etc.
- Fidget toys/precious items. I have a few fidget toys I use and the repetition helps provide a soothing effect for racing, uncontrollably anxious thoughts. The “mindless” motion some how provides a grounding effect. I also carry around some special items like a precious stone or little trinket, and rubbing them, flipping over, feeling the contours, even with the item in my pocket (again the repetitiveness) helps reign in my panic.
- Hand tracing breathing exercise. Hold out your hand ✋🏽. Take the index finger of the opposite hand. Put your index finger at the base of your thumb. Trace upward on your thumb and breath in. Trace down the other side and breath out. Trace up your index finger and breath in; trace down your index finger and breath out. Repeat until all fingers are traced. Then switch to the opposite hand. Basically this is like tracing your own hand, but adding breathing. The structured breathing and tactical element allows your mind to slow down a bit and just focus on your breath and body.
@SoulfullyAButterfly
Resources: I have been a big fan of Calm over the years. It is something that I was introduced to when I started having my first few panic attacks and it truly has been a guiding light to me. I also really like journaling whether that be writing stuff down on the go in my notes app or writing poetry in my diary.
What I do to support someone: When I am with my friends (in person) I really tend to hold them since they are all people who like and feel comforted by physical touch. When I am supporting someone online I talk to them positively (reflect positive self talk on them) and also use the 5-4-3-2-1 technique quite often since it is very easy to use in an online setting.
@SoulfullyAButterfly
Thank you for this comprehensive and helpful post. To answer your questions as a listener I would:
1. Are there any resources you'd recommend for people who struggle with panic attacks?
The resources I would recommend for panic attacks would be:
- Deep breathing: Inhaling for the count of 4, holding the breath for 7 and exhaling for count of 8. Basically, longer exhalations than inhalations would trigger the relaxation response of the body.
- Guided Meditation and breath work: Regular breath work and guided meditation in non-heightened states would help regulate the nervous system.
- Light exercise, walking/jogging in fresh air, yoga: Any form of exercise.
- Keeping a healthy eating and sleep routine: Less caffeine or alcohol intake and trying to maintain a good sleep routine also helps.
- Having a safe mantra or a phrase like “I am safe” or “This will pass” or anything to repeat again and again to remind that they are safe.
2. How can you best support someone who is dealing with a panic attack?
- By listening to them with compassion and without any judgements.
- Trying to make them feel that this is a safe space for them.
- Trying to work with them to identify what relaxation techniques work best for them.
@SoulfullyAButterfly This is a helpful post thank you so much!