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.
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@SoulfullyAButterfly I see that dealing with actually is so important and it needs sometimes to go to a specialist like psychologist or psychiatrists but we can deal with anxiety at first with breathing techniques and trying to focus on how to solve the problem and not about how we feel about it.
@SoulfullyAButterfly Thank you for starting such an important discussion! Panic attacks can feel incredibly overwhelming, and having a toolkit of strategies can make a huge difference.
One resource I’d recommend for those struggling with panic attacks is grounding techniques. The ‘5-4-3-2-1’ method (naming five things you see, four things you touch, three things you hear, two things you smell, and one thing you taste) can be really helpful in bringing focus back to the present moment. Journaling about triggers and patterns, as you mentioned, is another great way to gain insight into what might be causing them.
When supporting someone during a panic attack, I think the best thing we can do is stay calm, be patient, and remind them they are safe. Gentle reassurance like, "I’m here with you, and this will pass" can be comforting without overwhelming them. Everyone’s experience is different, so sometimes just asking, "What would help you right now?" can be a great way to offer support.
Would love to hear what has worked for others, have you found any particular grounding techniques especially helpful?
@SoulfullyAButterfly
1. Are there any resources you'd recommend for people who struggle with panic attacks?
There are plenty of online resources to look at, and plenty of apps to download. I personally like apps that are for mindfulness and have breathing exercises.
2. How can you best support someone who is dealing with a panic attack?
You can talk them through it and let them know you are there for them.
@SoulfullyAButterfly
Thank you for sharing this! Panic attacks can feel overwhelming, and I love how you’ve broken down practical ways to manage them. The grounding techniques and deep breathing exercises you mentioned are especially helpful in bringing the body back to a calmer state.
For those experiencing panic attacks, I’d also recommend practicing these techniques during calm moments so they feel more natural when anxiety hits. Having a 'calm kit' sounds like such a great idea too, does anyone here have a favorite item they include in theirs?
Looking forward to hearing what strategies work best for others!
A panic attack is a sudden wave of intense fear, often with a racing heart, dizziness, or trouble breathing. To manage it, I focus on deep breathing, grounding techniques (like the 5-4-3-2-1 method), and reminding myself that it will pass. Staying present and practicing mindfulness also helps.
@SoulfullyAButterfly
@SoulfullyAButterfly
I stay away from things that tigger my anxiety and I also do breathing exercises.
@SoulfullyAButterfly Thank you for sharing such a detailed and helpful post about panic attacks. It’s really important to acknowledge how overwhelming these experiences can be, and I appreciate the strategies you’ve listed for managing them. I can relate to how frightening it feels when you’re in the middle of a panic attack, and the physical symptoms can make it even more intense. I’ve also found deep breathing to be really helpful, especially when I focus on slowing my breath down and reminding myself that the attack will pass.
When it comes to triggers, I’ve noticed that certain situations, like stressful work deadlines or large social gatherings, can set off my anxiety, which sometimes leads to a panic attack. I’m still learning how to identify these patterns and plan ahead, but I’ve found keeping a journal to be the best helpful tool. It helps me reflect on my triggers and think about how to approach situations differently next time.
I would also recommend the following resources for people who struggle with panic attacks? (apart from Apps & Therapy)
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Books:
- “The Anxiety and Phobia Workbook” by Edmund J. Bourne – This is a comprehensive guide with practical exercises that can help manage anxiety and panic attacks.
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“Panic Attacks Workbook: A Guided Program for Beating the Panic Trick” by David Carbonell – This workbook offers a step-by-step guide to understanding and managing panic attacks with helpful exercises.
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Support Groups:
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Online communities like those on 7 Cups, can provide a place to connect with others who understand what you're going through and share experiences and advice.
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We can also best support someone who is dealing with a panic attack, via the following:
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Stay Calm: First and foremost, it’s important to stay calm yourself. Your calm presence can help the person feel safer and more grounded. It’s essential not to panic or get frustrated, as this can increase the other person’s anxiety.
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Validate Their Feelings: Let them know you understand that what they’re feeling is real and not something they can simply "snap out of." A simple reassurance like, "I’m here with you," or "It’s okay, I’m not going anywhere," can help them feel supported.
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Encourage Slow Breathing: Gently suggest they focus on their breathing—slow, deep breaths in through the nose and out through the mouth. You can even guide them with a rhythm (like breathing in for 4 seconds, holding for 7, and exhaling for 8). This can help calm the body’s fight-or-flight response.
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Use Grounding Techniques: Help them focus on their surroundings to distract from the panic. Encourage them to engage their senses by focusing on something they can see, hear, touch, or smell. Asking them to describe five things they can see around them can be a grounding technique.
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Don’t Try to Force Them to Calm Down: Sometimes people experiencing panic attacks might need space, so it’s important not to force them to stop the attack or tell them to "calm down." Just let them know that you’re there for them and they can take their time.
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Offer Reassurance: Remind them that panic attacks, though intense, are not life-threatening and will pass. Gently tell them that the feelings they’re experiencing are temporary and that they are safe.
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Aftercare: Once the panic attack has subsided, ask them how they’re feeling and if there’s anything they need. Be patient and understanding as they process the experience, and remind them that you’re there for them when they’re ready to talk.
These are just a few helpful approaches to supporting someone during a panic attack. Every person is different, so it’s important to check in with them and understand what works best for them personally.
@SoulfullyAButterfly
Thanks
@SoulfullyAButterfly
Thank you for this insightful post
1. Are there any resources you'd recommend for people who struggle with panic attacks?
www.calmclinic.com
2. How can you best support someone who is dealing with a panic attack?
It’s important to provide them a safe space to process their panic. Encouraging them to stay calm n that safe space while provide positive feedback, grounding techniques, and breath ing excercises.
