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Conquering Anxiety: Panic Attacks and How to Tackle Them

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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. 


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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.



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Rizuemu000 July 19th

@SoulfullyAButterfly

After the panic attack, check in with them to see how they’re feeling and offer further support. This can help them feel cared for and understood. I think people sleep on this most of the time.

HopefulOne81 July 22nd

@SoulfullyAButterfly

1. What are some of your experiences with panic attacks? They come on fast and can sometimes last a while, depending on what the trigger was. It's overwhelming to say the least. My heart races, mind is going a mile a minute and sometimes it's hard to breathe correctly. 

2. What coping mechanisms have worked well for you? I have a stress ball that I use. Also, I will go find my cat and pick him up  to pet him/listen to his purring. Also, taking deep breaths and closing my eyes, trying to think positive thoughts. The grounding method doesn't seem to work for me, unless I repeat it over and over again. 

patientUnicorn3590 October 15th

@SoulfullyAButterfly

1. Are there any resources you'd recommend for people who struggle with panic attacks?

https://www.health.harvard.edu/mind-and-mood/panic-attacks-recognizing-and-managing-panic-attacks-and-preventing-future-attacks

2. How can you best support someone who is dealing with a panic attack?

Key steps to take: 
  • Stay calm and present: Your own calmness can be reassuring to the person experiencing the panic attack. 
  • Find a quiet space: Move to a quiet, comfortable area where they can feel less overwhelmed. 
  • Ask what they need: Don't assume what they need, ask directly if they want to sit, lie down, or have water. 
  • Focus on breathing: Guide them through slow, deep breaths, counting each inhale and exhale. 
  • Use simple language: Speak in short, clear sentences and avoid complex explanations. 
  • Validate their feelings: Acknowledge their experience by saying things like "It's okay to feel this way" or "This is really hard right now". 
  • Distraction techniques: If appropriate, try to gently distract them with a simple activity like counting objects in the room. 
  • Reassurance: Remind them that the panic attack will pass and that you are there to support them. 
What to avoid: 
  • Minimizing their experience: Saying things like "It's not a big deal" or "Just calm down" can make them feel invalidated. 
  • Giving unsolicited advice: Don't try to fix their problem by giving quick solutions. 
  • Leaving them alone: Stay with them until the panic attack subsides. 
  • Panicking yourself: Your own anxiety can exacerbate their panic. 


BeautifullyInspired October 16th

@SoulfullyAButterfly 

Thank you for sharing such an informative and supportive post about panic attacks! You’ve clearly outlined what panic attacks are and how they differ from general anxiety, which can really help others understand their experiences better. Your strategies for managing panic attacks, like deep breathing and focusing on the senses, are practical and can make a significant difference for many.

BeautifullyInspired October 16th

I appreciate how you’ve included discussion questions for members and listeners. It encourages an open dialogue, which is essential for building a supportive community. 

pamharley003 October 16th

@SoulfullyAButterfly

1. Are there any resources you'd recommend for people who struggle with panic attacks? I let others who suffer from this know about the breathing exercises I do and how they let me release tension and fear , I also let them know I write my feelings down and that time and when I am more relax go back and look as to what I was feeling when in an attack 

2. How can you best support someone who is dealing with a panic attack? I listen to them fully, use keywords back to them of their attack and try to work a goal so they may not experience this again 

alwayslove123 October 16th

i find distractions really useful in panic attacks, if i try and breathe deeply it just reminds me that im having a panic attack but if someone talks to me about something random it sometimes distracts me :)

friendlyBranch6230 October 18th
  • @SoulfullyAButterfly
  • I had panic attacks when I was a teenager and also after certain events 
  • To be honest I used to avoid situations that caused them but I have found that a healthy diet can help improve this problem such as taking nutritional yeast, b vitamins, barley and oats and eating better in general.
Sparkle8888 October 25th

@SoulfullyAButterfly

1. What are some of your experiences with panic attacks?

I have experienced panic attacks when writing an exam or giving a presentation in front of people.

2. What coping mechanisms have worked well for you?

Some effective coping mechanisms that have worked for are:
- challenging negative thoughts: identifying my negative thoughts and reframing them into more positive ones.
- deep breathing.
- visualization.
- Identifying the triggers.
Personally, I keep a journal in which I write to help me overcome the anxious thoughts.