You're having a panic attack. But don't worry, you're not alone. Each year, millions of people around the world experience panic attacks. While it's impossible to know exactly what someone is feeling during a panic attack, the symptoms are often intense and can feel overwhelming.
In this article, I'll explore what panic attacks are, what causes them, and how to best manage them when they happen. But most importantly, I want to emphasise that you are not your panic attacks. And with the right tools and support, you can overcome them and reclaim your life.
Panic attacks can be very tricky to identify. They can come on slowly or all of a sudden. Some common symptoms include a sense of impending doom, shortness of breath, a racing heart, dizziness, and nausea. You may feel like you're losing control or even going crazy.
If you think you're having a panic attack, the thing you need to focus on more than anything is to try to remain calm and focus on your breathing. The key is to allow the attack to run its course. Don't fight the feelings; just let them wash over you. Remind yourself that this is only a temporary state and that the symptoms will eventually dissipate.
If you're around other people, it's best to tell them what's going on so they can understand and help you. Try not to isolate yourself; that will only make things worse. And lastly, don't hesitate to reach out for help if you need it.
What to Do During a Panic Attack
The most important thing is to stay calm and try to relax but when your body is experiencing the throes of panic,, remembering what to do can be quite challenging. Here are some of my trusted tips on what to do:
1. Get rid of distractions: Turn off the TV, put away your phone, and get away from any loud noises. This will help you focus on your breathing.
2. Get comfortable: Find a place to sit or recline where you feel safe and comfortable.
3. Take slow, deep breaths: In through your nose and out through your mouth. Count to 10 on each inhale and exhale.
4. Repeat a mantra: Repeating a calming phrase or mantra can help you focus your thoughts.
5. Visualise a peaceful place: Imagine yourself in a place that makes you feel calm and happy—a beach, a forest, etc.
Before and After a Panic Attack
It's important to have some calming practices in place before and after a panic attack. This will help you to regain control more quickly and ease back into your day-to-day routine.
If you feel a panic attack is coming on:
- Try to take some deep breaths and focus on your breath
- Remind yourself that the feeling will pass and you will get through it
- Distract yourself with something relaxing, like reading or listening to music
After a panic attack:
- Make sure to give yourself some time to relax and rest; try not to push yourself too hard
- Reflect on what happened and what you could do differently next time
- Talk to someone about how you're feeling; this can be really helpful in getting some perspective
Seeking Support
If you're experiencing panic attacks, it's important to seek professional help. A mental health professional can work with you to develop a treatment plan. This may include medication, therapy, or a combination of both.
Medication can be used to help reduce the frequency and severity of panic attacks. It can also help with other symptoms that may be associated with panic disorder, such as anxiety and depression.
Therapy can be an effective treatment for panic disorder. It can help you identify and change the thoughts and behaviours that contribute to your condition. Cognitive behavioral therapy (CBT) is a type of therapy that has been shown to be particularly effective in treating panic disorder.
Coping Strategies
There are a number of coping strategies that can be useful for those who experience chronic anxiety and panic attacks. Some of these strategies include:
- Identifying and challenging negative thoughts and beliefs: This can be done by learning to recognise negative and distorted thinking patterns, and then consciously challenging and refuting them.
- Practicing relaxation techniques: Relaxation techniques such as deep breathing, progressive muscle relaxation, and mindfulness meditation can help to reduce anxiety and promote feelings of calmness.
- Engaging in regular physical activity: Exercise has been shown to be an effective treatment for anxiety, as it can help to reduce stress hormones and promote the release of endorphins.
- Getting adequate sleep: Sleep deprivation can worsen anxiety, so it is important to make sure that you are getting enough rest. Consider implementing a bedtime routine that includes winding down for 30 minutes before sleep.
Common Myths About Panic Disorder
You may have heard a lot of myths about panic disorder. Let's bust some of them, shall we?
Myth #1: Panic attacks only happen to people with anxiety disorders. Not true! Panic attacks can happen to anyone, even if they don't have an anxiety disorder.
Myth #2: Panic attacks are just a normal part of life. Nope! While it's true that everyone experiences stress and anxiety, panic attacks are not a normal part of life. If you're having panic attacks, it's important to seek help from a mental health professional.
Myth #3: Panic attacks are caused by a specific event or trigger. Not always! Sometimes panic attacks can happen out of the blue, without any apparent trigger.
Myth #4: You can never recover from panic disorder. False! With treatment, many people with panic disorder are able to live symptom-free lives.
If you're struggling with panic attacks, know that you're not alone and there is help available. Talk to your doctor or a mental health professional about treatment options.
So, here's the bottom line: If you're experiencing a panic attack, there's no need to feel embarrassed or ashamed. It's important to remember that you're not alone, and there are ways to deal with panic attacks.
First and foremost, it's important to seek professional help which will help you understand and deal with your panic attacks. Additionally, there are a number of self-help strategies that you can use to cope with a panic attack, most of which I've covered here in this article.
Remember, it's important to be patient and take things one step at a time. Don't try to tackle everything all at once. Start with the strategies that seem most helpful to you and work your way up. With time and patience, you can overcome panic attacks and live a full and productive life.
My Programmes are available for teams or as 1:1 Executive Coaching. There simply is no need for you to feel out of control with overwhelm or panic attacks and I'm here to support you on that journey. Book a Discovery Call or check out some more information about my Programmes if you want to learn more about how I help you develop strategies so that panic attacks are a thing of the past.