How to manage and overcome panic attacks?
Panic attacks can trigger both emotional and physical symptoms.
What are panic attacks?
Panic attacks are sudden episodes of intense fear that can trigger severe physical and emotional symptoms. Panic attacks can be brief and last around 5-20 minutes; while others can last for several hours. Panic attack reoccurrence can from from a few times per month to several times per week depending on the severity of the individual's condition.
Panic attacks can trigger both emotional and physical symptoms. These symptoms include:
Dread, worry, or foreboding
Fear of dying or losing control
Pounding or racing heart
Sweating
Chills
Trembling
Difficulty breathing
Weakness or dizziness
Tingly or numb hands
Chest pain
Stomach pain or nausea
Managing panic attacks
There are several ways to manage or overcome panic attacks. Some of these methods include:
Grounding exercises
Breathing exercises
Self-soothing techniques
Co-regulation
Distress tolerance
Cognitive challenging
Therapy Medication
Grounding exercises
The 5-4-3-2-1 method, is an effective way to calm down during a panic attack.
Look for 5 distinct things you can see
Listen for 4 distinct sounds you can hear
Identify 3 distinct items you can touch
Identify 2 distinct scents you can smell
Identify 1 distinct thing you can taste
Self-soothing techniques
Self-soothing and relaxation techniques can be helpful when learning to tolerate distress. Self-soothing techniques include:
Breathing deeply and slowly
Giving yourself a squeeze
Repeating a comforting mantra
Listening to calming music
Eating a comforting snack
Lighting a candle or smelling a calming scent
Co-regulation
Sometimes if we are not able calm ourselves down, it can be helpful to have someone like a friend or partner help us co-regulate. This can include:
Cuddling
Hugging
Talking
Supporting with grounding or breathing exercises
Guided meditation
Clinical interventions
Clinical interventions can include seeing a mental health professional such as a therapist and/or psychiatrist. A therapist can help you learn to practice self-care, develop coping skills, and challenge unhelpful thoughts. A psychiatrist can help you by prescribing certain types of medications which aid in decreasing the symptoms of mental health.
Preventing panic attacks
Preventing panic attacks is not the easiest because they can be so sudden. However, there are things we can do to minimize their occurrence:
Practice consistent self-care
Decrease excessive stress
Identify our triggers
Learn self-regulation techniques
Eat regular meals with healthy nutrition
Practice good sleep hygiene
Excercise regularly