DON’T PANIC!

wellbeing

Apanic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be scary and may hit you quickly. When panic attacks occur, you might think you’re losing control, you may feel breathless or as if you’re having a heart attack, and it can be very frightening. Many people have just one or two panic attacks in their lifetimes, and the problem goes away, perhaps when a stressful situation ends. But if you’ve had recurrent, unexpected panic attacks, it is a sign of a mental health disorder that fall under the category of a panic disorder.

Any stressful situation can cause panic attacks. It is important to differentiate between panic and anxiety. Panic happens immediately. It can be unpredictable and unprovoked but the feeling lasts no more than 30 minutes. With anxiety, people can be fearful and have a feeling of doom, but it is less intense and can last for months.

Symptoms of a panic attack can include:

• A pounding or racing heartbeat.

• Feeling faint, dizzy or light-headed.

• Feeling very hot or very cold.

• Sweating, trembling or shaking.

• Nausea (feeling sick).

• Struggling to breathe or feeling like you are choking.

• Feeling impending doom.

• Feeling detached from reality.

• Feeling like you are losing control.

• Shaking, trembling or having chills.

Best ways to cope with panic attacks

Panic attacks are easily controllable. Here are a few strategies you can use to manage them. Some may help you in the moment, while others can help in the longer term.

Sensory grounding with ice or cold water: Sometimes panic attacks make people feel uncomfortably hot. A damp washcloth around the neck or face can ease this feeling and give you a sensation to think about. You can calm a panic attack by holding an ice cube in your hand and focus on the sensation or by placing a cold, wet washcloth on the back of your neck.

Remember that it will pass: During a panic attack, it can help to remember that these feelings will pass and cause no physical harm, however disconcerting it feels at the time. Try acknowledging that this is a brief period of concentrated anxiety and that it will be over soon. Panic attacks tend to peak within 10 minutes of their onset, and then the symptoms will begin to subside.

Avoid negative thoughts: Thinking positive has real power. Silently (or you can vocalise it if that feels more powerful to you), tell your negative thoughts to go away. If negative thoughts arise during an attack, rationally challenge them to help reduce symptoms. For example, if you think you are going to die, remind yourself that panic attacks do not kill people or that you have experienced this before and made it through it.

Calm breathing: When we are anxious, we tend to breathe faster, or even hyperventilate. This is commonly called over breathing, and it can cause us to feel lightheaded and dizzy, and even more anxious as a result. Calm breathing can reduce some of the associated sensations of a panic attack. Taking a deep breath in the midst of a panic attack can help you gain composure.

Find a peaceful spot: Some people may find that certain sights and sounds intensify panic attacks. If possible, try to find a more peaceful spot. This could mean leaving a busy room or leaning against a nearby wall. Sitting in a quiet place can create some mental space and may make it easier to focus on breathing and other coping strategies.

Focus on an object: When distressing thoughts, feelings, or memories overwhelm someone, concentrating on something physical in their environment can help ground them. As the person looks at the item, they may want to think about how it feels, who made it, and its shape. For example, you may notice how the hand on the clock jerks when it ticks and that it’s slightly lopsided. Describe the patterns, colour, shapes, and size of the object to yourself. Focus all your energy on this object, and your panic symptoms may subside. This technique can help reduce the symptoms of a panic attack. If someone has recurring panic attacks, they can carry a specific familiar object to help ground them. This could be a smooth stone, a seashell, a small toy, or a hair clip.

Practice mindfulness: Panic attacks can make a person feel detached from reality. Mindfulness is about focusing on the present. Partaking in mindfulness activities can help ground you when panic attacks cause you to feel detached from reality. Focus on the physical sensations around you, such as the feel of your clothes, your feet on the floor, or your arms around your body.

Repeat a mantra: A mantra is a word, phrase, or sound that may help with focus and provide strength. Internally repeating a mantra can help to reduce feelings of anxiety, stress, and panic. The mantra can take the form of reassurance and may be as simple as, “This too shall pass.” For some, it may have a more spiritual meaning. As a person focuses on gently repeating a mantra, their physical responses may slow, allowing them to regulate their breathing and relax their muscles.

Walk or do some light exercise: Walking can remove a person from a stressful environment, and the rhythm of walking may also help them regulate their breathing. Moving around releases hormones called endorphins that relax the body and improve mood. Taking up regular exercise can help reduce anxiety over time, which may lead to a reduction in the number or severity of panic attacks.

Deep muscle relaxation: The goal of deep muscle relaxation is to learn to eliminate muscular tension and stress. Deep muscle relaxation should be practiced every day as a prevention mechanism, not just when you feel panic and stress. Progressive muscle relaxation can help alleviate tension and stress. First, you need to tense particular muscle groups in your body, such as your neck and shoulders. Next, you need to release that tension. Set aside around 15 minutes to complete deep muscle relaxation.

Picture a happy place: A person’s happy place should be somewhere they would feel relaxed, safe, and calm. The specific place will be different for everybody. When an attack begins, it can help to close the eyes and imagine being in this place. Think of how calm it is there. People can also imagine their bare feet touching the cool soil, hot sand, or soft rugs.

Let someone know: If panic attacks frequently occur in the same environment, such as a workplace or social space, it may be helpful to inform somebody and let them know what kind of support they can offer if it happens again. If an attack happens in public, telling another person can help. They may be able to locate a quiet spot and prevent others from crowding in.