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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Well Explained
@SoulfullyAButterfly
Hello, yes, I had panic attacks when I was undergoing a lot of relationship stress. I felt no one understood me, and I used to cry alone, desperate.
But time is the best healer. Talking to my best friend helped me a bit.
We all need someone to listen to us. And by disclosing, 70% of anxiety lessens.
@SoulfullyAButterfly
I really appreciate the in-moment solutions you suggested.
I too feel "AWARENESS" is the first step to everything.
Box Breathing is something that helps me when I suffer performance anxiety thus reducing the intensity of my panic attacks.
#Grateful
@SoulfullyAButterfly
Hey,1st question ..
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/panic-attack
2nd question...
You can support them with you kind gesture towards them,you can guide them with some helpful techniques,You should be updated with their coindition and must be in contact with them so they do not feel alone😊
Great
@SoulfullyAButterfly
I find this video very helpful:
https://www.youtube.com/watch?v=WGG7MGgptxE&ab_channel=TherapyinaNutshell
This channel has great resources and I highly recommend people to subscribe and listen to it.
The best way to deal with people going through anxiety attack is:
- If you are physically present - hold their hands and physical touch helps to give assurance that you are there for them. Virtually you can give verbal or written assurance that you are there with them through this and this will pass in some time. You need to be very assuring that this episode will pass in a few moments.
- Make them feel safe - It is important that you tell them this is a normal behavior response that a lot of people go through and share if you have also gone through the same thing. Be honest.
- Ask them to breathe with you - Give them instructions on 4 -7-8 breathing technique - 4 counts inhale 7 counts hold and 8 counts exhale. Another proven breathing technique is take a long deep inhale, followed by another sharp inhale and exhale through your mouth.
- Assess their situation - See if the steps being taken is helping them, if you are not able to contain the situation then you might need to call out for help.
- Calm them down - Tell them whatever that is bothering them can be dealt with later right now they need to just focus on their breathing and calm down
- Test the waters- once they are calm and you feel that their attack has subsided - Try to have a conversation with them about what they think triggered this attack. Are they even aware of it or was it something random - most of the times people will not be aware of what is causing them this anxiety attack.
- Understand the root cause - Help them to understand the root cause - The most common things I have seen is - Some trauma trigger could have caused it, Their self doubt about their future self not in a position to handle what is coming. The anticipation of failure or delayed action causing failure or hurt.
Finally always be there to ensure that they are better off once you have engaged with them. Do not engage if you do not have the time or you do not have the tools to handle such situation. Never leave them high and dry.
For people struggling with panic attacks, resources like self-help guides (e.g., Facing Panic by ADAA) and Cognitive Behavioral Therapy (CBT) can be very helpful, along with lifestyle changes like regular exercise, good sleep, and a healthy diet. When supporting someone during a panic attack, it’s important to stay calm and present, guide them through slow, deep breathing, validate their feelings without dismissing them, and be ready to seek professional help if the panic is severe or if there are any thoughts of self-harm.
This is a very helpful and well laid out post! Panic attacks can be scary, but it's good to know that there are some effective strategies we can employ in those moments. Thanks for sharing! :)
@SoulfullyAButterfly This is a very informative post!
