I'm sure many of you have heard about or experience panic attacks. These attacks they're often associated with anxiety and can be debilitating at times.
Let's start by defining what is a panic attack, or an anxiety attack. First I will say I'm not an expert in this area but as someone who's had both panic attacks and anxiety attacks, I can tell you they are not a fun experience.
Panic attacks are episodes of intense fear that cause physical reactions even though there's no danger present.
Panic attacks are often worse than anxiety attacks with much greater symptoms and they also are often occurring in shorter duration.
Symptoms of a panic attack
According to the calm clinic, symptoms can include https://www.calmclinic.com/panic/symptoms.
Pounding and/or rapid heartbeat.
Chest pains - often sharp and near the heart.
Hot flashes and sweating.
Trouble breathing.
Lightheadedness, possibly with feelings of faint.
Trouble thinking, as though your brain isn't working properly.
Weakness, tingling, burning, or numbness in the arms, legs, and fingers.
Dizziness and trouble standing.
Burning sensations throughout the skin.
Near debilitating feeling of doom - like you're about to die, or the world is about to end.
Trouble focusing on anything other than your symptoms.
Feeling like you need to escape or get to a doctor.
Problems with hearing, possibly like your ears are plugged.
Eye strain or changes to your vision clarity.
Overwhelming fear.
Depersonalization, or the feeling as though you're outside of yourself.
Nausea, often with stomach pain or discomfort.
Pressure in your head, possibly with a headache.
While not all of these symptoms may occur and often won't it's usually a combination of several of these that can't accentuate the feeling of panic.
The first panic attack I ever had was when I went to visit my mom in the hospital I'm not someone who likes germs most of my family considers me a germaphobe. My mom was very sick with pneumonia. I remember feeling this intense moment of I just need to get out of here I need to escape. I had this big fear that my mom was going to die and that I was going to die. My heart was pounding in my ears and the world around me seem to just be moving in slow motion. I felt very faint like I was going to pass out my arms and legs were all tingly and kind of numb. I felt nauseous and physically sick to my stomach and like I just needed to escape. This lasted for a couple of minutes until I literally left the hospital and as soon as I was outside and in the fresh air I felt fine. Logically I knew that I wouldn't be visiting my mom if something was contagious and if I was going to get very sick but at that moment and still, to this day anytime I go visit someone in the hospital that is the feeling that I get.
As you can see from my story above panic attacks can be debilitating they can make you afraid to see people you love, to do things you love and just interrupt your life with this intense fear totally out of proportion to the danger you're experiencing. Hundreds of thousands of people each year are hospitalized because of panic attacks because they actually believe they are dying that's how serious these are.
Strategies to avoid panic attacks
I want to talk about some strategies to avoid panic attacks because I know it is not always possible but there are some aspects that can help you avoid panic attacks if you get them frequently.
1) Know your triggers
As I mentioned above hospitals are a big thing for me and it's interesting because when I'm sick and need to go to the hospital I don't get this feeling. But even if I'm just visiting an injured friend or sick relative it takes a lot out of me. This is unavoidable but because I know that this is a trigger for me I take more time to mentally prepare myself to go to the hospital. Taking time to reassure myself that everything's going to be fine and that I'm going to be fine. I also usually go with a family member or support system who is aware of how I feel when I'm in a hospital and they can just help reassure me. Sometimes before I even see the person I take a break in the waiting room to reassure myself.
2) If you had more than one panic attack in a similar environment take note
Sometimes it's just the right combination of too much at one time. For example, when I go out with friends I don't drink them. I love to sing dance and hang out with friends, but adding alcohol into a really busy environment it's just too much for me. So I'm often sober, to allow myself to enjoy being with my friends and have fun and I don't need alcohol to do this.
3) Avoid stimulants
For some reason, it's just the right combination of stress with a little bit too much caffeine that can often make you feel way more anxious, and make it easier for a panic attack to occur.
Now I'm a coffee lover and I drink coffee one to two times a day. If I'm really stressed sometimes I feel this burning anxiety sensation all throughout my core. This feeling of I don't know what to do and starting to feel like I am going to have a panic attack and when I notice this I immediately will drop my caffeine intake. I will stop with chocolate and coffee and caffeinated teas and I will reduce the amount that I am consuming. Well, it might lead to a couple of lower energy days it creates a sensation of peace for me and lowers my anxiety level.
Strategies to handle panic attacks
As someone who struggles with anxiety, I know panic attacks are basically unavoidable. I can use the strategies above to help prevent some of the ones that I know about, but there will still be times when I experience an anxiety or panic attack regardless.
So let's talk about some strategies to help you manage a panic attack
1) Box Breathing
I think the most famous thing when you hear about panic attacks you think box breathing. This works for a lot of people. You breathe in for a count of four, hold for a count of four, out for a count of four, and hold for a count of four. Then you repeat this. This helps slow your body and your mind and teaches your mind that you are okay. I use box breathing when I'm stressed(before a test) or when I just want to go to sleep as it really helps regulate your body into being relaxed.
2) Textures
Textures, this might sound odd but I know it has worked for me and some friends in the past. I like many other people need to feel grounded, as my mind will be going a million miles per hour thinking of all the worst-case scenarios. So I explore textures to give me something physically to think of. I also associate a couple of textures with being safe for example the blanket on my bed is a texture that makes me feel safe. So just feeling that blanket and putting it to my face allows me to calm down and can help me feel grounded. If that's not an option other things I have seen people do is run their fingers through a carpet, try to find the texture in the floor or the wall and just focus on the feeling of their hand. This technique can also time this to your breathing.
3) Removing yourself from the situation
Remove yourself from the situation, if you know you are panicking because the environment you're in is too busy, take a break. Go to the bathroom, center yourself or you could even leave if you need to. If it is not good for your mental health there is no reason that you must stay.
4) Talking to a friend/ distraction
Distract yourself, talk to a friend about how you're feeling have them help reassure you. Talk about some of the things that are going on in your head maybe they can help you create a plan of what to do or just be there to listen. If you don't have a friend available maybe call someone and try to talk to someone that way. Or if it's the middle of the night, a personal favourite of mine is putting on a favourite show, a feel-good movie, if I don't have someone to talk to it, gives me something to distract myself.
These next three are pretty interesting but they have worked for me in the past so if they work for me they obviously will work for someone else too.
5) Cold
Get an ice cube and hold it in your hands, run it in the back of your neck or Splash your face with cold water. This cold feeling can give your mind another thing to focus on. Focus on the sensation of the ice pack on the back of your neck or the water that you're splashing on your face and usually because it's cold it's pretty startling that it's really easy to clear your mind. I am a big fan of running my wrists under cold water.
6) Fresh air
Go outside, when I'm having a panic attack or just recovering from a panic attack the power of fresh air the beautiful smell of nature and a nice breeze is amazing. It helps me connect back to the Earth back to reality and realize there's a lot of good out there.
7) Brushing your teeth
This last one I read in a fiction book and it's a game changer for me. Brushing your teeth when you're anxious helps you feel fresh. I think it's because the mundane task of brushing your teeth is something that you do every day. In those moments of heightened anxiety, the mintness in your mouth and the fact that it's so normal can help.
These are some of the tricks I have used for panic attacks myself. I hope they help provide you with strategies to use in a future moment of heightened anxiety or stress to help you reconnect with yourself.
I do highly recommend speaking with a professional if you experience panic attacks frequently, they can help you create more personalized strategies and help you talk through the reasons you are experiencing these.
There's nothing wrong with having anxiety or panic attacks. I just wish for us to remember that we can do whatever we put our minds to regardless of our experience with anxiety.
Until next time remember to Love It All
The Good, The Bad and Everything in between
Tia Van Der Gulik
Resources /Citations
Anxiety disorders and anxiety attacks (no date) HelpGuide.org. Available at: https://www.helpguide.org/articles/anxiety/anxiety-disorders-and-anxiety-attacks.htm#:~:text=Anxiety%20attacks%2C%20also%20known%20as,come%20out%20of%20the%20blue. (Accessed: March 5, 2023).
Panic attack symptoms and panic disorder (2020) Calm Clinic - Information about Anxiety, Stress and Panic. Available at: https://www.calmclinic.com/panic/symptoms (Accessed: March 5, 2023).
Panic attack vs. anxiety attack: What is the difference? (no date) Medical News Today. MediLexicon International. Available at: https://www.medicalnewstoday.com/articles/321798#signs-and-symptoms (Accessed: March 5, 2023).
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