How to Cope With Panic Attacks
Panic attacks are terrifying and they can come out of nowhere. The physical symptoms can build up very quickly and feel life threatening. For this reason, it’s helpful to be able to recognize panic attacks when they occur and learn how to cope with them. In this blog, we’ll learn more about what panic attacks are, warning signs and strategies to support yourself when you’re experiencing one.
WHAT IS A PANIC ATTACK?
A panic attack is a sudden onset of intense fear, anxiety or worry which usually manifests when our mind detects danger and sends signals to our body. When this happens, our bodies are trying to be helpful but often misinterpret something as an actual threat. Common physiological symptoms of panic attacks are:
Accelerated heart rate
Heart palpitations or skipping a heartbeat
Difficulty breathing
Dizziness
Sweating
Tingling/shaking
Nausea and upset stomach
Chest pain
Chills or feeling cold
Numbness
Flushing or feeling hot
Headaches
Feeling of unreality or detachment
Due to these symptoms, people experiencing panic attacks might seek medical attention and believe they’re having a medical emergency or even dying. It’s also common that people feel like they’re losing control of their mind and body.
WHAT CAUSES PANIC ATTACKS?
The origin of panic attacks isn’t fully understood but certain factors might play a role, including mental health conditions, stress, trauma and genetics. Other times, you might be able to identify specific triggers such as social situations, exams, flying, etc.
STRATEGIES TO COPE WITH PANIC ATTACKS
Panic attacks can be debilitating and scary. That’s why it’s important to have strategies to use when they occur which can help reduce the severity or stop them. Here are some tips to help regain control during a panic attack:
Take a deep breath: Panic attacks cause rapid breathing and can increase anxiety and tension in the body. When you focus on your breath, you’re slowing down this process and helping regulate your parasympathetic nervous system. Try inhaling through your nose for four seconds, holding for seven seconds, and exhaling out your mouth for eight seconds.
The 5-4-3-2-1 method: Using your five senses is a grounding strategy that can help you be more present by focusing on the environment around you. First, identify five things that you can see and describe the details in your head. Second, listen for four things that you can hear. Third, find three things you can feel/touch and pay attention to the texture. Holding ice or something cold can be particularly helpful since it triggers a reaction in the body. Fourth, pick two things to smell and describe the scent in your head. For the last one, try tasting a snack, chewing gum or drinking something and describe the flavors in your head. If you don’t have anything available, you can identify one feeling you’re experiencing.
Repeat a mantra: It can be a word, phrase or sound that you repeat to yourself to help release your mind and promote strength. For example, you can repeat, “I will get through this” or “I am safe.”
Progressive Muscle Relaxation: Practicing this can help you relax your body by tensing up specific body parts. It can be helpful to start at your head and go down to your toes. First, focus on the target muscle group, for example, your shoulders. Next, take a slow, deep breath and shrug your shoulders up to your ears for about five seconds. It’s important to feel the tension in the muscles and then release them while exhaling slowly out of your mouth. You can repeat this a few times before moving to another muscle group.
EFT Tapping: This is a strategy that draws from the traditional Chinese medicine (TCM) practice of acupuncture. While focusing on your emotions, use your fingertips, usually your pointer and middle finger, to tap five to seven times each on nine of the body’s meridian points. A good place to start is your wrist or bottom of hand and then move to your face.
Panic attacks can seemingly happen without a specific trigger, and the experience can be frightening and overwhelming. Understanding and identifying triggers, along with seeking professional help, can help manage and reduce the frequency of panic attacks.
If you’re experiencing panic attacks, please do not hesitate to reach out. Seeking therapy can be an important part of coping with them — decreasing the frequency and severity. You can reach me at (410) 936-4096 or via email: mandy@mindfultherapycollective.com.