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
This is such a clear and compassionate breakdown of panic attacks—thank you for sharing it. I really appreciate how you’ve differentiated panic attacks from general anxiety, and the emphasis on practical tools like a "calm kit" is so helpful.
One thing that’s worked well for me personally is focusing on counting backward slowly or naming things in categories (like fruits, cities, or colors)—it helps shift my attention away from the panic sensations. I’ve also found that journaling right after a panic attack helps me better understand patterns over time.
Really grateful to be part of this conversation. Looking forward to hearing what’s worked for others too!
@SoulfullyAButterfly This is really helpful for myself. Sometimes, it can take hours for me to come down from an anxiety/panic attack. Then I feel exhausted from it. I bought a CALM aromatherapy inhaler (all natural) and it helps me. Drinking water and going to the gym to do cardio help as well.
@HopefulOne81
Hi there! I totally hear you when you are talking about how exhausted it can feel after having these attacks and it's so awesome that you've managed to find some coping mechanisms for it! The CALM aromatherapy diffuser sounds like a really great idea and something I haven't heard of before so might have to give it a try myself!
@GentleHugs9980 We are all in this together! I got the inhaler from derma vitality online. Coupled with my medication, it's a win :)
@SoulfullyAButterfly
I really like this post! As someone who has struggled with anxiety and attacks in the past it's great to see all of the different coping mechanisms as some of them are a little less well known!
@SoulfullyAButterfly
Thank you so much for this thoughtful and informative post! I appreciate how clearly you explained the difference between general anxiety and panic attacks, it’s something that can feel so confusing in the moment.
The grounding techniques and the Calm Kit idea especially stood out to me. I’ve found that having something physical to hold onto, like a smooth stone or even a small scent roller, can really bring me back when things start to spiral. Deep breathing has helped me too, but it definitely took some practice to make it feel natural in the moment.
One thing I’m still working on is recognizing my triggers before I get overwhelmed. Journaling has helped a bit with that, so I’m glad you mentioned it. Also, the reminder that these feelings, while intense, will pass, that’s something I try to tell myself each time, even if it’s hard to believe in the moment.
Looking forward to hearing others' stories and tips too. It’s comforting to know we’re not alone in this 💛
@SoulfullyAButterfly Question 1. Here on 7 Cups, I find very helpful resources on panic attacks. Tips to Cope with a Panic Attack
(Resources for recognizing a panic attack and coping with a panic attack)
Some relaxing gifs to help you calm down!
(Take a look at these gifs/follow their instructions to help you calm down and relax in the event of a panic/anxiety attack.)
Question 2. Having a panic attack feels like life is stopping any time, so being there is so important, helping them with positive talks to calm down, helping them focus and move to places they are okay with(moving from a triggering scene)
@SoulfullyAButterfly I have never had panic attacks, but I remember when we passed through an earthquake, everything was quick and terrifying, but somehow I felt nothing but the need to get out of there, although I remember my young sister having a panic attack and could not move to get out I was holding her keep whispering that it is gonna pass we are fine and all the words that might help her wake up and after that she told me she rememebrs my words so from my experience I would say that talking and saying what the person needs to hear the most at that moment helps alot.
@SoulfullyAButterfly
1. I think for those who struggle with panic attacks, apps like Calm or Headspace for guided breathing and meditation, they really help with grounding during panic. Also, websites like Anxiety Canada have great info and tips. And honestly, sometimes just watching calming videos on YouTube or listening to chill music can make a difference too.
2. I think that there are different ways for different situations. Sometimes you just need to comfort them and reassure them in the moment and tell them everything is going to be okay. Other times, you might just want to help ground them or distract them to get through it.
@SoulfullyAButterfly i feel like following your 5 senses can help with anixety 5 things we see 4 things you hear 3 things you smell 2 things you can touch 1 thing you taste
@SoulfullyAButterfly i feel like following your 5 senses can help with anixety 5 things we see 4 things you hear 3 things you smell 2 things you can touch 1 thing you taste
@SoulfullyAButterfly