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