That’s the worst, right? You are in a complete state of panic, and those around you are either oblivious because you’ve gotten very good at masking your anxiety, or you’re told, “Just stay calm!” You try your best to remain calm; however, your body feels like it entered a boxing match after running a marathon without a known threat insight. Sounds like you might have just experienced a panic attack. I’m so sorry; that must have been scary and uncomfortable.
A panic attack is a sudden onset of anxiety or overwhelming fear that can occur without known danger or threat, often characterized as sense of losing control and accompanied by physical symptoms that mirror a heart attack (National Institute of Mental Health, 2022).
Symptoms and Signs of a Panic Attack:
- Sense of impending doom or danger
- Fear of loss of control
- Rapid, pounding heart rate
- Sweating
- Trembling or shaking
- Shortness of breath or tightness in your throat
- Chills
- Nausea or Stomach Pain
- Abdominal cramping
- Chest pain
- Headache
- Dizziness, lightheadedness or faintness
- Numbness or tingling sensation
- Feeling of unreality or detachment (Mayo Clinic, 2018)
This means that you could relax on the couch and suddenly start feeling scared and anxious. Your heart rate may increase, and you may have difficulty breathing, tingling in your hands, or sweating. Now that you have experienced this once or twice, you’re scared it will happen again!
First things first (Disclaimer):
If you are experiencing the symptoms above, seek medical assistance immediately. If you aren’t sure what’s causing your symptoms, it is essential to get evaluated by a medical care provider. If you do know you have panic attacks or know someone who does, then the following might be helpful:
Three strategies to manage symptoms while panic is happening:
Once your panic attack has started, it cannot be immediately stopped; however, your symptoms can be reduced, helping you feel less anxious and more in control. Yay!
- Distraction: One quickest way to do this is to eat sour candies, which distracts the brain from anxious and fearful emotions. The candy’s tartness forces your brain to focus on the sour sensation, redirecting your attention from your anxious trigger. My favorite go-to is Warheads.
- Grounding: Submerge your face in ice water or hold an ice cube in your hand or mouth. Try to lean into what you can taste, smell, see, hear, and feel.
- Mantra: Create a mantra or coping phrase for self-talk during a panic attack. The key here is to make it something you’ll use and believe. Here are some examples:
-This will pass.
-I am feeling anxious, not dying.
-I am safe.
If you are struggling with panic attacks, I hope the strategies above help. If you would like to get additional help with your panic attacks, like noticing triggers and management, please reach out to a mental health provider. Seeing a mental health provider is an excellent way to gain personal insight and treatment for your panic attack needs. We are here for you and would love to be a part of your healing journey!
Cheers,
Bonnie Dodge
References
Abraham, M. (2020, October 10). Panic Attack Symptoms and Panic Disorder.
Www.calmclinic.com. https://www.calmclinic.com/panic/symptoms
Mayo Clinic. (2018, May 4). Panic attacks and panic disorder – Symptoms and causes. Mayo Clinic.
https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021
National Institute of Mental Health. (2022). Panic Disorder: When Fear Overwhelms.
Www.nimh.nih.gov.
https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms