Do you often find yourself battling panic attacks with no idea how to calm the overwhelming sensations they bring? If so, you’re not alone. Panic attacks can be incredibly distressing, especially when you don’t realize what you’re experiencing.
This article will guide you through three tried-and-tested psychological strategies to help you manage and navigate these episodes. You can watch me explain the tips below in this video:
Understanding Panic Attacks
Panic attacks are intense and often terrifying experiences marked by a variety of physical symptoms. If you’ve ever felt like you’re having a heart attack or that you can’t breathe, know that these are common sensations during a panic attack. Symptoms may include:
- Rapid heart rate
- Quickened, shallow breathing
- Feelings of nausea or sickness
- Dizziness or faintness
- Chest pains
- Muscle tension
- Sudden sweats or hot sensations
These symptoms can appear suddenly and intensely. It’s crucial to remember that, despite the distress they cause, panic attacks are not dangerous or lethal.
The Fight or Flight Response
At the core of a panic attack is your body’s fight or flight response—a mechanism evolved over millions of years to ensure survival. This response kicks in to alert you to danger, enabling rapid reactions to potential threats. However, during a panic attack, this alarm system is triggered even when there’s no real danger, akin to a fire alarm going off without a fire.
Tip 1 - Regulate Your Breathing
One of the most effective ways to manage the physical symptoms of a panic attack is through controlled breathing. Slowing your breathing can help calm your nervous system and deactivate the fight or flight response. Here’s a simple method to start with:
1. Inhale slowly through your nose.
2. Exhale slowly through your mouth.
3. Ensure your exhale is longer than your inhale.
For beginners, another technique is the 4-7-8 method:
- Inhale for a count of 4.
- Hold for a count of 7.
- Exhale for a count of 8.
Try to breathe using your diaphragm instead of your chest. Imagine a balloon in your stomach: as you inhale, it inflates, and as you exhale, it deflates. This method may feel challenging initially but gets easier with practice.
Shift Your Focus
If focusing on your breathing amplifies your panic, try to redirect your attention outward. Concentrate on objects around you and describe them in rich detail. This external focus can help you detach from the internal chaos of a panic attack.
Tip 2 - Step Back from Catastrophic Thoughts
Panic attacks are often accompanied by catastrophic misinterpretations of physical sensations, like mistaking a rapid heart rate for having a heart attack. To counteract this, practice observing your thoughts with curiosity rather than believing them outright. Acceptance and Commitment Therapy (ACT) offers a helpful strategy: instead of thinking “I’m going to die,” reframe it as “I’m having the thought that I’m going to die.” This reframing can provide distance from the thought and diminish its power over you.
Tip 3 - Embrace Self-Compassion
Besides the physical sensations and catastrophic thoughts, panic attacks invoke intense emotions like fear, dread, and embarrassment. Self-compassion is key to navigating these moments. Be kind to yourself, recognizing that your body is reacting to a perceived threat. Here are some affirmations to help:
- This will pass.
- I am safe.
- I’ll get through this.
- My brain and body are reacting, but I am not in danger.
Remember, panic attacks typically last between 5 and 20 minutes. Combining breathing techniques, external focus, cognitive reframing, and self-compassion can guide you through even the toughest moments.
Takeaways and Seeking Further Support
Panic attacks can be managed using the strategies I have outlined above, but if you would like further support, get in touch today to see how I can help.
Comments