Managing Panic Attacks. Introduction
“What do I do during a panic attack? How can I endure it so that it ends faster?” These thoughts are familiar to many individuals dealing with panic disorder. After all, this extreme fear not only causes extreme terror (even to the point of fearing death) but also takes a toll on the body.
The good news, however, is that there are numerous ways to gain control over panic attacks. It may not always work immediately, but over time, you will notice that panic attacks occur less frequently and with less intensity. Armed with these strategies, you can learn to manage and gradually overcome the panic attacks.
Physiological (Normal) Anxiety
Fear is a normal reaction that warns people of danger. Without fear, humans would not have survived because a person without fear does not recognize any dangers.
The fear response triggers processes in the body that rapidly provide energy for a reaction to the danger – either to fight or flee. Stress hormones like adrenaline are released for this purpose. They cause the heart to beat faster to supply the muscles with oxygen-rich blood and induce sweating to dissipate heat. Organs not needed for escape or attack, such as the digestive system, receive less blood flow.
In our highly technological society, everyday life is filled with a high density of stimuli. Under normal circumstances, such everyday stressors do not lead to an exaggerated fear response.
Panic Attack and Panic Disorder
However, strong and prolonged stress in individuals who are more vulnerable can release unexplained surge of anxiety called a panic attack. A panic attack occurs seemingly “out of nowhere” while you’re relaxing on the couch in the evening or in moments of uncertainty, such as when you’re heading to an exam you don’t feel fully prepared for.
Panic attacks can be also triggered by certain places or situations, such as large crowds, being in an airplane, or elevator. The panic attack caused by particular triggers are described in the psychiatry as phobias. However phobic anxiety is identical with a panic attack.
In the majority of the cases panic attacks tend to continue and increase in frequency. Such ongoing anxiety condition marked by recurring panic attacks is called panic disorder.
How to Manage a Panic Attack?
Panic attacks aren’t medical emergencies, yet they feel like one. The below tips help you to recognize, mange and prevent panic attacks.
1. Identify Panic Attack
No two panic attacks are alike. Since the symptoms are often non-specific, some individuals may not even realize they are having a panic attack. Typical symptoms of a panic attack can include:
- Shortness of breath
- Rapid heart rate
- Dizziness
- Sweating
- Trembling
- Tightness in the chest
- Visual disturbances (blured vision)
- Tingling or numbness in the arms or legs
- Dizziness
- Nausea
Not being able to explain the physical reaction associated with a panic attack individuals often feel like losing control, being detached from themselves or feeling like dying. Especially when a panic attack occurs seemingly out of nowhere and without an obvious trigger.
2. Acknowledge Your Fear
Don’t attempt to suppress the panic; instead, let it happen with the knowledge that every panic attack eventually subsides. Resisting it only makes things worse. If this doesn’t work, and you can’t calm down, seek help.
Remind yourself that you’re having a panic attack, and it will pass. Your life is not in danger. Stay where you are at that moment. If you’re driving, pull over to the right side of the road and stop. If you’re on a train, remain seated until you start feeling better.
Confronting your fear is the initial step to manage your body control and emotions. Don’t dismiss it -accept it. Acknowledging your fear allows you to anticipate and alleviate your symptoms.
3. Narrow Your Focus
To halt panic attacks, fixate on an object. Try to focus on something that doesn’t trigger anxiety, such as an object. Choose anything nearby – a wall, a lamp, a glass, etc. Direct your attention to it, observing its details: color, patterns, size, shape. This distracts your mind from worries and encourages mindfulness.
4. Close Your Eyes
Overwhelming stimuli can trigger panic. If you’re in a hectic environment, shut your eyes to reduce stimuli. Blocking out distractions helps concentrate on breathing and regaining control.
5. Practice Diaphragmatic Breathing
When you notice that you’re getting a panic attack, the most important rule is to try to stay calm and to shift your focus to your breath. Concentrating on breathing and learning to make it deeper can assist you in relaxing and managing the panic attack. Slow, deep breaths ease anxiety. Diaphragmatic breathing – inhaling slowly and fully – can lessen the severity of a panic attack.
Developing awareness of your breath has the potential to put an end to a panic attack and reduce their frequency overall. Concentrate on this process, feeling your abdomen rise and fall.
Take a moment to observe the sensation of your breath entering through your nostrils or mouth, traveling down your airway, and filling your lungs. After a few breaths, try to notice any other sensations that may accompany your breathing.
Practice deep breathing exercises when you are in a calm state, not only during a panic attack. By practicing in safe and tranquil environments, you can better prepare yourself for handling a panic attack when it arises.
6. Talk to Someone
Talk to someone you trust when experiencing a panic attack. Sharing can reduce isolation and regain control. Informing a friend or loved one about your panic disorder helps them provide support. In public, seek assistance from someone nearby to guide you to a quieter place for calming.
7. Try Progressive Muscle Relaxation (PMR)
PMR has gained acclaim to alleviate panic and anxiety attacks. Though not novel, healthcare professionals globally endorse it for panic disorders. PMR involves contracting muscle groups for 5 to 10 seconds while inhaling deeply, then relaxing them as you exhale.
8. Counseling for Panic Attacks
Counseling, like Cognitive-Behavioral Therapy (CBT), can assist individuals dealing with panic attacks and disorders. CBT helps reframe perceptions of challenging situations and offers new approaches to face them.
There are other psychotherapy types effective in treatment of panic attacks.
9. Treating Panic Attacks with Medications
Your doctor may prescribe various medications to help manage your condition. Here are some examples:
- Antidepressants: These medications fall into categories like selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs).
- Beta-blockers: These drugs can be effective in controlling certain physical symptoms, such as a rapid heart rate.
- Anti-anxiety medications: This category includes benzodiazepines, which are sedative medications that can provide quick relief from symptoms.
Benzodiazepines, are very usful as emergency treatment to suppress the panic attacks in here and now.
The state of the art threatment of panic attacks is the use of antidepressantssuch as SSRIs and SNRIs. Antidepressants are typically used for the long term treatment, and it takes some time to notice their effects. The treatment with antidepressants should be continued for at least six to twelve months after improvement has been achieved.
How to Manage Long Lasting Panic Attacks?
First-aid measures can be helpful during acute panic attacks. However, adopting a healthy lifestyle is the best foundation for managing them in the long run. Here are some things you should consider avoiding if you are prone to anxiety:
- Caffeine can be stimulating and may trigger anxiety in some individuals. Fortunately, there are many tasty Decaf Coffee available.
- Nicotine is a stimulant and not as relaxing as some might believe. Smoking is not a good idea, especially if you are already feeling tense.
- Alcohol is not an effective way to calm anxiety; in fact, it can exacerbate anxiety symptoms. Try to reduce your alcohol intake.
- Low blood sugar can lead to dizziness and lightheadedness. Eat regular meals, especially foods rich in healthy proteins and filling whole grains, to maintain stable blood sugar levels.
- Sleep deprivation can contribute to the development of anxiety disorders. Aim to maintain regular sleep patterns and improve your sleep quality. If you have trouble falling asleep, regular meditation exercises can be helpful.
Meditation and mindfulness exercises are also effective tools for managing panic attacks. They can help you focus and calm down more quickly when needed. There are many free apps available that guide you through relaxation techniques step by step.