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 @KateDoskocilov
@SoulfullyAButterfly
thank you for this post I recently start experiencing panic attacks so made over the month… it’s so uncomfortable now I stop going places or being around people cause I get triggered and the attacks come on me and these are new to me and it overwhelming now cause I see a therapist and on meds but I still don’t know how to control them or what’s triggering me!! I’m so exhausted
@SoulfullyAButterfly
You're really helpful. Your post has been a great help to understand certain things i experienced lately. Thank you 😊
@SoulfullyAButterfly
1. Are there any resources I'd recommend for people who struggle with panic attacks?
Definitely. One of my go-to recommendations is the 7 Cups Panic Attacks Self-Help Guide. It’s a step-by-step guide that explains what panic attacks are, why they happen, and offers practical coping strategies. I think it’s really helpful for anyone looking to better understand their experiences and feel more in control. I also like to share the Panic Attacks forum on 7 Cups. It’s a space where people talk about what’s worked for them, and I find that hearing from others who are going through similar things can be comforting and encouraging.
2. How do I best support someone who is dealing with a panic attack?
When someone’s going through a panic attack, I try to stay calm and grounded so they can feel safe with me. I usually offer gentle reassurance, reminding them that the feelings will pass, even though it’s really intense in the moment. If they’re open to it, I might suggest slow breathing or grounding exercises, like noticing what they can see, hear, or touch around them. Afterward, I make sure to hold space for them to talk if they want to. I don’t try to “fix” it. I just listen and validate what they’re feeling. I also sometimes recommend the self-help guide or the forum if they’re looking for more support or want to find helpful strategies for themselves.
@SoulfullyAButterfly
This is great!
@SoulfullyAButterfly
Hi everyone, I am a listener answering the two questions.
1. Are there any resources you'd recommend for people who struggle with panic attacks?
Yes, there are several helpful resources that people struggling with panic attacks can check out and try. First, there are apps, such as Breathwrk and Calm that offer guided exercises that can help regulate breathing and reduce anxiety in the moment. It includes grounding and breathing techniques that can be very helpful. In addtion, the 7 Cups self-help paths and growth exercises provides anxiety management steps and techniques that can make a difference over time. Finally, journaling and mindfulness tools, through apps like Daylio or Headspace, help people track emotions and practice presence, which can reduce fear around panic episodes and help with anxiety attacks.
2. How can you best support someone who is dealing with a panic attack?
When supporting someone experiencing a panic attack, it's important to stay calm and patient; reassure them that they are safe and that you are there with them. Encourage them to focus on their breath, guiding them to take slow, deep breaths. For example, breathing in for four counts and out for six is an effective way to calm the body and heart. Grounding techniques, such as asking them to identify things they can see, hear, or touch, can help bring their awareness back to the present moment. It's essential to avoid telling them to "calm down" or minimizing their experience, as panic attacks can feel intense and overwhelming. After the attack passes, check in with them to see how they're feeling and whether they'd like to talk or need space, showing that you care and are there for them.
To best support someone having a panic attack, here’s what I can do:
Stay Calm: Keep my voice steady and calm. My calmness can help them feel more grounded.
Offer Reassurance: I gently remind them that they’re safe, and the panic attack will pass. I say, "I’m here with you. You’re safe."
Encourage Deep Breathing: I guide them through slow, deep breaths. Ican say, "Let’s take a slow breath in together, then breathe out slowly."
@YorubaAngel
I love your post. Great
@SoulfullyAButterfly first take deep breaths
@SoulfullyAButterfly
Thank you for this information. This could help a lot to people who are experiencing panic attacks. I will stely use it when I encounter this kind of problem.
@SoulfullyAButterfly - Thank you for sharing these resources. Panic attacks can be incredibly scary and overwhelming, particularly if you have not experienced them before. I have found that one of the most powerful things is having someone who you can talk to about it. Simply being able to share what is going on is very therapeutic. It helps you release what's behind it.