5 Ways to Overcome Panic Attacks

Have you ever experienced panic attacks? Perhaps you encountered the symptoms without a clear understanding of what you were going through. That crippling hot sensation coursing from your fingertips through your arms and spreading across your face evokes sensations similar to hypertension and a heart attack, making you feel like you are overheating and dying. The experience is petrifying, with the fear of impending doom running through your mind. You sought medical attention, only to be assured that your blood pressure and ECG results were normal, leaving you confused as to why you still experience palpitations and an overwhelming sense of fear. Perhaps it has reached a point where the fear of another panic attack confines you indoors, too afraid to venture outside.

Coping mechanisms vary from person to person. Panic attacks are intense manifestations of anxiety, striking unexpectedly and leaving individuals feeling utterly helpless. In most circumstances, panic attacks are petrifying, making you feel as though you're having a heart attack and, even more so, like you're dying. Despite the terror associated with these episodes, it is crucial to remain calm, assess your situation, identify triggers, and distance yourself from stressors. It's important to recognize that managing panic attacks is indeed possible, even if you feel like it’s the end of the world. In this blog post, we will delve into the nature of panic attacks, explore common triggers, and discuss practical strategies for coping and overcoming these intense anxiety episodes.

What Is a Panic Attack and What Are Its Symptoms?

According to the Mayo Clinic, a panic attack is a sudden onset of intense fear or discomfort that peaks within minutes and triggers severe physical reactions when there is no real danger or apparent cause. While the actual attack may last only a few minutes to half an hour, the lingering physical and emotional effects may persist for several hours. Although panic attacks do not pose a direct threat to life, the subjective experience during an episode can be overwhelming, creating an intense perception of a life-altering crisis. The emotional intensity during a panic attack can lead individuals to feel as though they are facing an imminent catastrophe. Despite not being inherently life-threatening, these episodes can significantly impact one's overall well-being and disrupt the quality of life.

Panic attacks are characterized by a combination of physical and psychological symptoms, including but not limited to:

1. Rapid heart rate

2. Shortness of breath

3. Sweating

4. Chills

5. Hot flushes

6. Trembling or shaking

7. Chest pain or discomfort

8. Nausea or abdominal distress

9. Feeling lightheaded or dizzy

10. Feeling of collapsing

11. Fear of losing control or going crazy

12. Fear of dying

13. Numbness or tingling sensations

The challenge with panic attacks is the fear of experiencing another one. Once you overcome one episode, the next concern in your mind is when the next panic attack will occur. This cycle of fear can significantly impact your daily life, limiting your activities and choices to avoid potential triggers. Your anxiety may become so pronounced that it leads to avoidance behaviors, where you intentionally steer clear of specific situations or environments where you believe a panic attack might occur. This avoidance behavior is a common coping mechanism, driven by the desire to prevent the distressing and incapacitating effects of panic attacks. However, it's essential to recognize that avoidance can perpetuate a series of anxieties and hinder long-term recovery.

Seeking treatment for panic attacks is highly beneficial. Various therapeutic approaches, such as counseling, cognitive-behavioral therapy (CBT), or medication, can prove effective in managing and mitigating the impact of panic attacks. Through proper treatment, you can gain valuable tools and coping strategies to alleviate the fear and enhance your overall mental health, fostering a more balanced and fulfilling life, and gradually reclaiming control over your life.

5 Ways to Overcome Panic Attacks

Some individuals find relief from panic attacks through the use of prescribed medications. However, if you find yourself without immediate access to psychological assistance and need to navigate through panic attacks on your own, consider following the steps outlined below to overcome these episodes.

1. Divert your mind: As easy as it sounds, it’s difficult when you are in the middle of a panic attack. The key challenge lies in the fact that, with panic attacks, any physical sensation can swiftly capture your attention, causing your mind to intensify the experience and triggering additional physiological reactions. When you sense the onset of a panic attack, the initial step is to redirect your focus as quickly as possible. Engage your mind with positive and calming thoughts to help alleviate the intensity of the situation.

2. Remove yourself from the environment: Panic attacks can occur unexpectedly in various places. If you find yourself in a specific situation where panic sets in, it's crucial to swiftly distance yourself. For instance, imagine you're at the grocery store, and suddenly you start feeling lightheaded with a rush of heat. In such a scenario, leave your shopping cart behind, find a quiet place to sit, and regain your composure. If possible, consider heading home. Taking these steps is essential to manage the immediate effects of a panic attack and ensure your well-being.

3. Smell essential oils. Many individuals link the scent of essential oils to a state of relaxation. Smell an essential oil that personally brings you a sense of calm during panic attacks. Engage in aromatherapy by using essential oils to harness their potential calming effects. Many people find certain scents, such as lavender or chamomile, to be associated with relaxation and stress relief.

4. Engage in deep breathing. In circumstances where escape is not possible, consider practicing deep breathing. Practice slow, deep breathing to help regulate and calm your nervous system. Inhale deeply through your nose, pause for a few seconds, and then exhale slowly through your mouth. This intentional breathing pattern helps regulate the respiratory system, promotes relaxation, and can be an effective tool for calming the body's response to stress and anxiety during a panic attack.

5. Grounding techniques. Engage all your senses—observe your surroundings, listen to the sounds, feel the textures, notice any scents, and even taste something if possible. List three things you can see, three things you can hear, three things you can smell, three things you can touch, and three things you can taste. This method serves as a grounding technique, connecting you to the present reality.

What are the common triggers that cause panic attacks?

Recognizing the triggers behind your panic attacks is vital for creating effective coping strategies. Explore the environments, thoughts, or experiences preceding these episodes to gain valuable insights into the root causes of your anxiety, which can range from work pressure and relationship challenges to traumatic memories or specific phobias. Once you identify these triggers, you can develop personalized strategies to address the specific sources of your anxiety. Understanding your triggers is a key step in breaking the cycle of panic attacks, enabling you to anticipate and prepare for potential stressors. This proactive approach shifts your focus from mere reaction to thoughtful prevention and control. While triggers can vary from person to person, some common factors include:

1. Overthinking: Excessive thinking often leads to heightened anxiety. Sometimes, there may not be a clear reason or external event causing this, but your mind becomes engrossed in extensive overthinking. In such instances, your thoughts can dominate, causing various worries even in peaceful situations. Overthinking, when your mind races without a clear cause, can intensify feelings of anxiety. It's crucial to manage and alter your thoughts to promote a calmer and more relaxed state of mind.

2. Stress: High levels of stress, whether from work, relationships, or challenging life circumstances, can increase the likelihood of experiencing panic attacks. When you're dealing with significant stress, both your body and mind may react in a manner that triggers intense episodes of anxiety. It's crucial to discover effective ways to handle and diminish stress to reduce the risk of panic attacks. Prioritizing your well-being and adopting healthy coping mechanisms for stress can significantly impact your overall emotional state and improve how you feel.

3. Phobias: Individuals with specific phobias may experience panic attacks when exposed to their feared object or situation. If you're really scared of something specific, you might have panic attacks when you encounter that thing or situation that scares you a lot. For instance, if you're terrified of heights, you might experience a panic attack when you have to be up high or even think about it. Facing what scares you can bring about a sudden and intense bout of anxiety.

4. Trauma: Experiencing distressing events in the past can increase the likelihood of you having panic attacks. This is particularly evident when dealing with a condition known as post-traumatic stress disorder (PTSD), where past events can cause significant anxiety and contribute to the occurrence of panic attacks.

5. Medical Conditions: Certain physical issues, such as problems with your thyroid or heart, can increase the likelihood of experiencing panic attacks. It's not solely a mental matter – specific medical conditions can contribute to heightened feelings of anxiety.

In essence, the process of understanding triggers is not only about recognizing external factors but also involves self-examination to identify internal thoughts and patterns that contribute to heightened anxiety. Armed with this knowledge, you can tailor your coping mechanisms to address both the external and internal aspects of their triggers, nurturing a more effective approach to managing your panic attacks.