6 Tools to Manage a Panic Attack
Have you ever felt like you couldn't catch your breath, the world had come to a halt, or that anxiety was overwhelming you to the point of feeling like you might die? If you have experienced a panic attack, you understand exactly what I'm talking about. In this blog post, we will delve into the ins and outs of a panic attack, how it differs from general anxiety and what tools you can use when you are in the midst of one.
Panic attacks: Each person is unique but during a panic attack you might experience an intense feeling of impending doom, irrational fear, disconnection from your body or surroundings, shallow breathing, sweating, dry mouth, tunnel vision, shortness of breath, rapid heartbeat, shakiness, chest pain, feeling flushed, dizzy, or nauseous. These episodes can last for several minutes and are extremely distressing. Despite being frightening, panic attacks are not harmful, and you can manage them with awareness and coping strategies.
Distinguishing panic attacks from general anxiety: While general anxiety shares similar cognitive, physical, and emotional symptoms like intrusive thoughts, rumination, worry, fear, dread, and uncomfortable bodily sensations, panic attacks are more sudden and intense. Anxiety may come in waves but a panic attack hits like a hungry shark.
6 Tools for Handling Panic Attacks:
1. Recognize the signs and symptoms: Acknowledge the physical and mental responses and remind yourself, "I'm experiencing a panic attack, and I know what to do."
2. Loosen your body: If you can, soften your shoulders, lower your jaw and release your tongue. Imagine your body changes from an uncooked noodle to a cooked one.
3. Avoid trying to stop it: Resisting the panic attack can exacerbate it. Leaving, avoiding or trying to force your way out of the situation could make things worse as that reinforces to the fear center of the brain that something threatening is happening. Allow it to run its course naturally and focus on riding the wave instead of fighting against it.
4. Practice breathing exercises: Concentrate on extending your exhale and slowing down your breath to reach your diaphragm. This can help counteract the shallow, rapid breathing during an attack. (try diaphragmatic breathing or box breathing)
5. Use cold water: Apply a cold washcloth to your face, neck, or wrists, immerse your face in cold water, or drink cold water. Cooler temperature can stimulate the vagus nerve which activates your body's natural calming mechanism.
6. Ground yourself: Connect with the surface beneath your feet by removing your shoes and socks. Notice the colors and sounds around you to anchor yourself. (For more on grounding tools, click here)
Remember, panic attacks may be frightening but they are not dangerous. By learning to recognize the signs early and building confidence to manage them, you can navigate through these episodes with ease. Consider seeking therapy, incorporating meditation into your routine, or practicing breathing exercises regularly to enhance your coping skills. The more you practice, the more prepared you will be.
