Managing your panic
What Are Panic Attacks?
Panic attacks are intense episodes of overwhelming fear and anxiety that can be debilitating for those who experience them. They often come on suddenly and without warning, leaving you feeling helpless and out of control. Panic attacks are characterized by a sudden surge of intense fear or discomfort that reaches its peak within minutes. They can occur in various situations, such as crowded places, enclosed spaces, or even in the comfort of one's own home. Common symptoms include rapid heartbeat, shortness of breath, chest pain, dizziness, trembling, sweating, and a sense of impending doom.
Why Might You Have Them?
Our bodies are built with an alarm system to warn us when imminent danger is near. This is a necessary survival tool to help us jump to action when faced with a threat. For example, if you are in the woods and see a large bear running towards you, your alarm would kick in.
But what happens when we jump to action and there is no real threat present?
Our bodies have activated the alarm system, our heart rate has escalated, we may start sweating, feel dizzy, start shaking, stop thinking clearly, but there’s actually nothing in our environment putting us in danger. This is an indicator that our alarm system is perceiving a threat when there isn’t really one present. Your body is doing what it’s supposed to by activating this survival instinct, and maybe you have been in a situation in the past where you needed to have this reaction.
You may be feeling out of control, like your reaction is not warranted for your situation, or like there’s nothing you can do about it. These are all common feelings to have when you are experiencing a panicked state, but it isn’t the truth.
There are several effective strategies you can use for managing panic attacks:
1. Deep Breathing and Relaxation Techniques: Breathing can be difficult when you’re experiencing a panic attack. Try a breathing exercise, such as paced breathing, where you breathe in through the nose to the count of 4 and out through the mouth to the count of 6 (like you are blowing out a candle.) Other techniques include progressive muscle relaxation or guided imagery, which can help calm your body and mind so you can return to your normal/relaxed state. Try practicing these exercises beforehand to get used to the process of relaxing your body.
2. Cognitive Behavioral Therapy (CBT): CBT is a widely recognized therapeutic approach that helps individuals identify and challenge negative thought patterns and beliefs that contribute to panic attacks. It teaches coping mechanisms and helps you develop healthier ways of thinking.
3. Medication: In some cases, medication may be prescribed to manage panic attacks. Antidepressants and anti-anxiety medications can help regulate your brain’s chemicals and reduce the frequency and severity of panic attacks. However, medication should always be taken under the guidance of a healthcare professional.
4. Lifestyle Modifications: Adopting a healthy lifestyle can have a positive impact on managing panic attacks. Regular exercise, a balanced diet, adequate sleep, and stress management techniques like meditation or yoga can all contribute to overall well-being and reduce the likelihood of panic attacks.
5. Seeking Support: Support from friends or family can help you feel less alone on your healing journey. Joining support groups or seeking therapy can also provide a safe space for you to share experiences, gain insights, and learn from others who have successfully managed panic attacks.
Panic attacks can be distressing and disruptive to your daily life, but with the right strategies and support, they can be effectively managed. Remember, everyone's journey is unique, and it may take time to find the right combination of strategies that work best for you. With patience and perseverance, it is possible to overcome panic attacks and lead a fulfilling life.
If you struggle with panic attacks and are having some difficulty managing them, consider signing up for a free consultation with one of Metanoia’s Therapists for some extra support.
