Panic attacks can feel like sudden, overwhelming waves of fear and discomfort, often accompanied by physical symptoms like rapid heartbeat, dizziness, and shortness of breath. While these episodes can be incredibly frightening, the good news is that they are temporary and there are effective ways to manage them.
What is a Panic Attack?
A panic attack is a sudden episode of intense anxiety that peaks within minutes and typically subsides within an hour. During an attack, you might experience some or all of the following:
- Physical symptoms: Racing heart, shortness of breath, chest pain, dizziness, nausea, trembling, chills or hot flashes, numbness or tingling sensations
- Psychological symptoms: Intense fear or apprehension, feeling of losing control, impending doom, detachment from oneself or surroundings
While the exact cause of panic attacks is unknown, they are often linked to stress, underlying mental health conditions like anxiety disorders, or even certain physical conditions.
Calming Anxiety Attacks in the Moment
If you find yourself in the throes of a panic attack, it’s important to remember that it will pass. Here are some techniques you can try to calm your anxiety and manage the symptoms:
Grounding Techniques:
- Focus on your senses: Pay attention to what you can see, hear, smell, taste, and touch in your immediate surroundings. Describe them to yourself in detail. This can help anchor you in the present moment and distract you from racing thoughts.
- Engage in deep breathing: Inhale slowly and deeply through your nose for a count of four, hold for a count of two, and exhale slowly through your mouth for a count of six. Repeat this for several minutes. Deep breathing activates the parasympathetic nervous system, promoting relaxation and slowing down your heart rate.
- Practice progressive muscle relaxation: Tense and relax different muscle groups in your body, starting with your toes and working your way up. This can help release physical tension and promote overall calmness.
Cognitive Techniques:
- Challenge negative thoughts: When anxiety takes over, our minds tend to spiral into catastrophizing thoughts. Challenge these negative thoughts by asking yourself if they are realistic and helpful. Remind yourself that the panic attack is temporary and you will get through it.
- Repeat positive affirmations: Having a few calming phrases or mantras ready can be helpful during an attack. Repeat them to yourself silently or aloud, such as “This is just a panic attack, it will pass,” “I am safe,” or “I am in control.”
Additional Tips:
- Remove yourself from the situation: If you’re in a triggering environment, try to step away and find a calm, quiet place to focus on calming yourself.
- Practice relaxation techniques regularly: Techniques like meditation, yoga, and spending time in nature can help manage overall anxiety and make you better equipped to handle panic attacks when they occur.
- Seek professional help: If panic attacks are frequent or significantly impacting your quality of life, consider seeking help from a therapist or counsellor. They can teach you coping mechanisms and explore potential underlying causes of your anxiety.
Remember, you are not alone in this. Panic attacks are common, and there are effective ways to manage them. By learning and practising these calming techniques, you can weather the storm and regain control during an anxiety attack.
Please note: While these techniques can help manage panic attacks, they are not a substitute for professional medical advice or treatment. If you are experiencing frequent or severe panic attacks, it is important to seek help from a qualified healthcare professional.