Anxiety and panic attacks are incredibly unpleasant things to experience, and dealing with them on a regular basis can make you feel scared, stressed, and alone. However, they’re also incredibly common! Most people will experience a panic attack at least once in their life, and there are many ways of dealing with them that can help you feel calmer and more in control until the attack passes. Here are some techniques you can try!
What is a Panic Attack?
The first step to getting through a panic attack is understanding what a panic attack actually is. When you know what’s happening to you, it’s much less scary. Every human being has a fight-or-flight response system in their bodies– people have had them since prehistoric times. When your fight-or-flight response is triggered, your body gets ready for intense physical action to get you away from some threatening situation. Your muscles tense, your heart rate and breathing speed up, your adrenaline spikes, and your body pulls blood and nutrients away from your limbs and digestive system so that it can focus on the systems that are needed to keep you alive and functioning in the moment.
If you have a legitimate threat to deal with, like a heavy obstacle to lift or a dangerous situation to run from, your fight-or-flight system is a very good thing. However, sometimes the response is activated by something we perceive as a threat, like a deadline or something we’re afraid of like a spider. In these cases, there’s no need for us to fight or flee, so the body gets ready for action and then has nothing to do. The feelings that arise are a panic attack. While panic attacks aren’t actually dangerous, they are terrifying and feel awful, with symptoms like fear, numb hands and feet, racing heartbeat, throat tightness, nausea, and even feeling like you’re dying or losing your mind. However, you can get through these feelings and come out on the other side! Here’s how.
Breathe
The first thing to do when you’re having a panic attack is to recognize it for what it is– you’re not having a heart attack, or dying, but experiencing a panic attack that will pass in a short amount of time. The second thing to do is breathe, and to focus intently on your breathing.
If you’ve had a panic attack before, you probably know how irritating it is for someone to remind you to breathe. It feels like such an obvious, useless piece of advice! But if you actually take the time to breathe very deeply and slowly, focusing on pausing in between each exhale and inhale and making the exhale longer than the inhale, you’d be surprised how much it can help you to feel more in control of your heart rate and the other physical sensations and symptoms of a panic attack.
Use Reminders
Having reminders or little phrases that you repeat to yourself during a panic attack can be very helpful when it comes to keeping your mind from spiraling into the worst possible conclusions. Reminding yourself that what you’re experiencing is a panic attack is one of them. You can also try reminding yourself that panic attacks are finite and always end, and that you’ll only feel like this for ten to twenty minutes at most before you start to feel better. Some people like to remind themselves that they are safe and healthy, or that they are in control of themselves. Find what works for you through trial and error when you’re feeling calmer!
Go Somewhere Quiet
Panic attacks sometimes strike in very inconvenient times and places– at work or school, in the middle of crowded stores, on trains, or at the movies. When you’re in the midst of a panic attack, being in a loud, busy place with lots of things moving and grabbing your attention is often the worst thing for you. It can make you feel overwhelmed and even more scared and out of control. If you’re able to, it’s usually a good idea to head to a calmer, quieter place to get through your panic attack, like a separate room, an outdoor space, or even a bathroom. Some people prefer to take another trusted person with them, while some people prefer to be alone. Finding what works best for your needs is up to you!
Use Your Senses
Something that many people experience with panic attacks is a sense that they are not real or are detached from their bodies, or that the world around them is not real. These feelings are called depersonalization and derealization respectively, and while they’re normal for a panic attack, they can be very scary and upsetting. Using your senses is a good way to combat these things. Some people like to make lists of things they can see, hear, smell, feel, and taste as a way to keep themselves present, while others like to deliberately activate one of their senses by touching something cold like ice, smelling fragrances like lavender, or eating strong flavors like mints or sour candy. GIve these techniques a shot, and they might help you stay more present in your body and feel more in control!
Move Your Body
Another way to help yourself stay present in your body is to find some way to move yourself gently. Slow yoga is often helpful as it encourages you to focus on your breathing. Some people also like to take walks, some people stretch, and others find it helpful to dance or shake their limbs to get rid of pent-up energy. Any kind of movement helps you to feel more comfortable and normal in your body during a panic attack, and can help release chemicals like endorphins and dopamine that make you feel good and can help the attack be less severe.
All of these techniques are good places to start when you’re trying to get through a panic attack! Remember, the way you feel during these attacks will pass, and you’ll start to feel better again in no time. Addressing your mental health can often help lessen the frequency and intensity of panic attacks, so make sure to keep reading our blog here for more mental health tips!