How Not to Panic about Panic Attacks
Many of my clients have been experiencing or fearing the experience of panic attacks. To treat panic attacks, we need a two-pronged approach. Because overall anxiety increases the likelihood of panic attacks, the first prong involves reducing anxiety. The second prong involves knowing how to manage panic during an attack.
Techniques to reduce overall anxiety include:
Mindfulness Meditation: By focusing on the present moment and observing thoughts and sensations without judgment, mindfulness can help break the cycle of fear and anxiety.
Deep Breathing Exercises: Deep breathing techniques, such as diaphragmatic breathing or the 4-7-8 technique, can activate the body’s relaxation response and reduce symptoms of anxiety. By slowing down the breath and increasing oxygen flow, we can signal to the body that it is safe, calming the nervous system and easing the intensity of anxiety.
Yoga and Tai Chi: Both yoga and tai chi offer gentle movement practices that promote relaxation and stress relief. Through a combination of flowing movements, breathwork, and meditation, these ancient disciplines can build resilience to stress and enhance overall well-being.
Herbal Remedies and Supplements: Certain herbs and supplements have been shown to support emotional balance and reduce anxiety. For example, lavender, chamomile, and passionflower are known for their calming properties and can be consumed as teas or taken in supplement form. It’s essential to consult with a healthcare professional before incorporating new remedies into your routine, especially if you’re taking medications.
Nutrition and Hydration: A diet rich in whole foods plays a crucial role in supporting mental health and stability. Foods rich in omega-3 fatty acids, magnesium, and B vitamins have been linked to reduced anxiety and improved mood. Additionally, staying hydrated is essential for maintaining proper brain function and managing stress levels. Even slight dehydration can cause irritability and anxiety.
Holistic Therapies: Explore holistic therapies such as acupuncture, massage, or aromatherapy to promote relaxation and balance in the body. These modalities work by stimulating specific points or senses to release tension, improve circulation, and promote a sense of well-being.
Cognitive-Behavioral Techniques: Cognitive-behavioral therapy (CBT) is a well-established approach for treating anxiety disorders, including panic attacks. By identifying and challenging negative thought patterns and beliefs, CBT helps identify the negative thoughts that create anxiety.
Self-Care Practices: Prioritizing self-care is essential for managing stress. Engage in activities that bring you joy and relaxation, whether it’s spending time in nature, practicing creative expression, or connecting with loved ones. Cultivate a nurturing environment that supports your emotional and mental well-being.
Sleep Hygiene: Quality sleep is crucial for mental health and resilience. Establishing a bedtime routine and creating a comfortable sleep environment can promote restful sleep. Avoiding caffeine after noon and screens two hours before bedtime and practicing relaxation techniques can help calm the mind and prepare the body for sleep.
In those moments of intense panic, it’s crucial to have strategies in place to navigate through the storm and find a sense of calm. While panic attacks can be frightening, knowing what to do when they occur can make all the difference in managing symptoms and regaining control.
Techniques to help during a panic attack include:
Acknowledge the Panic: The first step in coping with a panic attack is to acknowledge what is happening. Recognize that you are experiencing a surge of intense anxiety and that it will pass. Remind yourself that panic attacks, while distressing, are temporary and do not define who you are.
Focus on Your Breath: Take slow, deep breaths in through your nose, filling your lungs with air, and then exhale slowly through your mouth. This helps activate the body’s relaxation response and can help reduce the intensity of panic symptoms.
Ground Yourself: Grounding techniques can help anchor you to the present moment and alleviate feelings of disorientation or detachment. Focus on your surroundings by naming objects you see or textures you feel. You can also engage your senses by touching a textured object, listening to soothing music, or smelling a calming scent.
Use Affirmations: Positive affirmations can help counteract negative thoughts and beliefs that may fuel panic attacks. Repeat calming phrases to yourself, such as “This too shall pass,” “I am safe and supported,” or “I have the strength to overcome this.” Affirmations can provide reassurance and encouragement during moments of distress.
Distract Yourself: Engage in activities that shift your focus away from the panic attack and onto something more positive or neutral. This could involve listening to music, moving your body, or engaging in a creative hobby. Find something that captures your attention and allows you to escape the cycle of anxious thoughts.
Seek Support: Reach out to someone you trust for support and reassurance during a panic attack. Whether it’s a friend, family member, or mental health professional, having someone to talk to can provide comfort and perspective.
Avoidance vs. Acceptance: While it may be tempting to avoid situations or triggers that provoke panic attacks, confronting them with acceptance can be empowering. Instead of trying to resist or escape the experience, practice acceptance of your thoughts and feelings without judgment. This attitude of acceptance can help reduce the fear of panic attacks and increase your resilience in coping with them.
Follow Up with Self-Care: After a panic attack has subsided, prioritize self-care to nurture your emotional and physical well-being. Engage in activities that promote relaxation and stress relief, such as taking a warm bath, going for a walk in nature, or practicing gentle yoga. Be gentle with yourself and practice self-compassion as you recover from the experience.
Panic happens. Navigating through a panic attack requires patience, self-awareness, and self-compassion. You don’t have to use all of these strategies all the time to see improvement. Start by picking one strategy for overall anxiety management and one strategy for managing panic in the moment and build from there. Managing anxiety and panic takes time and practice, and it is a skill that you can learn for a more joyful life.