Breaking the Panic Attack Cycle
If you’ve lived through it, you know that experiencing a panic attack can be a terrifying ordeal. The sudden rush of intense fear, often accompanied by physical sensations like heart palpitations, shortness of breath, dizziness, and chest pain, can make you feel like you're losing control of your own body. It can be massively disorienting and scary, and there’s a reason why it’s sometimes mistaken for a heart attack. However, with the right strategies and understanding, it is possible to break the cycle of the panic attack.
Understanding Panic Attacks and Recognizing the Signs
Panic attacks are sudden episodes of intense anxiety that trigger severe physical reactions, even though there is no real threat or apparent cause. They can occur without warning and may be a one time occurrence, but it is common for people to experience recurrent episodes.
Before you can break the cycle of a panic attack, it's crucial to recognize the early signs. You need to first know what the cycle looks like, before you can intervene to break the cycle. Below are some of the symptoms of a panic attack:
Rapid heart rate or palpitations
Sweating
Trembling or shaking
Shortness of breath or hyperventilation
Feelings of choking
Chest pain or discomfort
Nausea or abdominal distress
Dizziness, lightheadedness, or faintness
Chills or hot flashes
Numbness or tingling sensations
Feelings of unreality or detachment from oneself
Fear of losing control or going crazy
Fear of dying
The key to breaking the cycle of a panic attack is to recognize the signs early. The earlier you intervene, the more you are doing to stop the cycle from escalating.
Immediate Steps to Take During a Panic Attack
If you find yourself in the middle of a panic attack, don’t worry, you are not completely at its mercy. Below are some things you can try to help curtail the escalation of the panic attack and to bring you back to the ground.
Acknowledge the Panic Attack: Remind yourself that you are experiencing a panic attack and that it is temporary. Knowing that it will pass can help reduce fear and allow you to focus on calming down.
Practice Deep Breathing: Hyperventilation can exacerbate panic attack symptoms. Slow, deep breaths are a signal to your body that you can relax and that you are safe. To calm your nervous system, try inhaling deeply through your nose for a count of five, holding the breath for seven counts, and exhaling slowly through your mouth for eight counts (if that doesn’t feel possible, you can try 4-4-4 seconds instead).
Grounding Techniques: Engage in grounding exercises to help anchor yourself in the present moment, and out of the storm of the anxiety. Grounding by focusing on your physical senses is something you can do anytime, anywhere, any situation. As you take your deep breaths, identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Reassure Yourself: Repeating reassuring phrases can help calm your mind. Statements like "I am safe," "This will pass," and "I am in control" can be powerful to counteract the feelings of powerlessness and the overwhelming onslaught of a panic attack.
Focus on a Single Object: Concentrate on an object and describe it in detail. This can also help cut through the disorienting anxiety of the panic attack, and help you become grounded and more connected to yourself and your surroundings.
Take a Walk: If possible, take a gentle walk. Physical movement can help burn off excess adrenaline and reduce anxiety.
Long-Term Strategies to Prevent Panic Attacks
Ideally, you’d be able to prevent the panic attacks from happening in the first place! Although there’s a limit to what we can do (sometimes our bodies have a mind of their own), there are still many things you can do to help your body to minimize panic attacks from occurring in the first place.
Regular Exercise: We hear it time and time again - physical exercise is extremely powerful in reducing anxiety and improving your mood. Try to aim for at least 30 minutes of exercise on most days of the week.
Healthy Diet: Along with exercise, healthy eating is another one we hear often as being good for our mental health and bodies, and for good reason. Fueling your body with the right foods can help stabilize your mood and energy levels. On the other hand, try to avoid excessive caffeine and sugar, which can trigger anxiety.
Adequate Sleep: Our bodies are meant to rest and physically recover. Poor sleep can interfere with our bodies’ natural restorative cycle, and it can also increase anxiety levels. Establish a regular sleep routine and aim for 7-9 hours of quality sleep each night.
Mindfulness and Meditation: Practicing mindfulness and meditation can help you stay present and reduce anxiety. Even just a few minutes every day is enough to make a difference. If you are new to medications, you can try apps like Headspace and Calm, which offer guided sessions that can be particularly helpful.
Medication: In some cases, medication may be necessary to manage panic attacks. Just like someone with diabetes needs medication support to make sure their bodies are functioning well, sometimes people with Anxiety also need medical support to help our bodies function. Speak with your doctor about options such as selective serotonin reuptake inhibitors (SSRIs) or other options.
Building a Support System: Surround yourself with understanding friends and family members who can provide comfort and reassurance. When you are experiencing panic, being surrounded by people who make you feel self can make all the difference. If you don’t have anyone immediate in your life who can be that safe support person, you can consider joining a support group for individuals with panic or anxiety disorders.
Educating Yourself and Others: Understanding panic attacks and educating those around you can reduce stigma and create a more supportive environment. When you know what is actually happening in your body, the more equipped you are with knowledge to do something about it. You can also share this information with friends and family to help them better understand your experience, and what they can do to support you.
Practice Self-Compassion: It's essential to be kind to yourself during this journey. Living with panic is already very hard - being critical of yourself on top of that is not going to make this journey any easier or more effective. Overcoming panic attacks takes time and patience. Celebrate small victories and acknowledge your progress, even if it's gradual.
Seek Professional Help: If panic attacks are significantly impacting your daily life, it's important to seek professional help. In the safe contained therapy space, you can explore some deeper Parts that may be influencing these panic attacks, and help them heal if that’s what htey need.
When it Comes to Panic Attacks..
..as powerful as they can be, the cycle of a panic attack can be broken with the right strategies, skills, and support. By recognizing the signs, practicing immediate coping techniques, implementing long term preventive measures, and seeking professional help when needed, you can regain control of the panic and live a fulfilling life. If you’d like to explore and understand your own panic and anxiety, please reach out for a free phone consultation.