You are thinking too much about the upcoming big project at your workplace or maybe the exam that will decide your career ahead. You suddenly felt a surge of overwhelming fear and anxiety that struck out of the blue. If this sounds relatable, then you just experienced a panic attack.
Panic attacks are intense and frightening at times. One minute, you are feeling fine, and the next, your heart is racing; you are struggling to breathe, and it feels like something terrible is about to happen. These episodes can come out of nowhere sometimes. But they are manageable. You need the right strategies to overcome them. You can even choose to visit an anxiety treatment center when the situation becomes extreme and you are not able to handle it all alone.
What is a Panic Attack?
Let’s say you are sitting in a meeting, shopping at the store, or just watching TV when suddenly your heart starts pounding. Your chest feels tight, and you are struggling to catch your breath. You might feel lightheaded, like the world is closing in on you. These sensations can be so intense that it might seem like you are having a heart attack or losing control. That is a panic attack. During an attack, you experience a range of physical and emotional symptoms that can feel all-consuming. Common symptoms are:
- A rapid heartbeat
- Sweating or shaking
- Difficulty breathing
- Dizziness
- Chest pain
- Nausea
- A feeling of detachment from reality
What Triggers Panic Attacks?
Panic attacks can come out of nowhere but can be triggered by stress, fear, or certain physical sensations. Sometimes, there’s an obvious cause, like a big presentation or a crowded space. Other times, the trigger can be hidden, like continuous stress, unresolved trauma, or caffeine. But panic attacks can also happen when there’s no clear cause at all. In these cases, it’s often linked to panic disorders, where the fear of having another attack becomes a stressor in itself.
Some common factors that contribute to panic attacks are:
- Genetics: If panic attacks run in your family, you can experience them, too.
- Stressful events: Big life changes, like moving, starting a new job, or going through a breakup, can sometimes trigger attacks.
- Health conditions: Certain medical conditions, like thyroid problems or heart issues, can mimic panic attack symptoms.
- Substance use: Caffeine, alcohol, and drugs can sometimes bring on panic attacks or make them worse.
How to Overcome These Episodes
The real question is how do you manage and overcome these triggers. While it may take some time and practice, some techniques can help you regain control when a panic attack starts.
1. Understand the Signs That You Are Having a Panic Attack
To manage panic attacks, you need first to understand that what you are experiencing is a panic attack, not a heart attack, stroke, or any other life-threatening condition. So, when your heart starts racing or your breathing gets shallow, remind yourself that the feelings will pass and that they are a result of your body’s fight or flight response going into overdrive.
2. Practice Deep Breathing
When panic strikes, your body’s instinct is to breathe fast and shallowly, but this only makes things worse. To calm down, you need to slow your breathing. Inhale deeply through your nose for four seconds, hold for four seconds, then exhale slowly through your mouth for four seconds. Repeat this until your breathing feels more controlled. Want to test it out? Try it now. Inhale… hold… exhale… Feel a difference?
3. Ground Yourself in the Present
When a panic attack hits, your mind can spiral into catastrophic thinking– “I’m losing control,” “Something terrible is happening,” or “I need to get out of here.” To stop that spiral, try grounding yourself in the present moment. One popular technique is the “5-4-3-2-1” method. It goes like this:
- Five things you can see
- Four things you can touch
- Three things you can hear
- Two things you can smell
- One thing you can taste
3. Challenge Your Thoughts
Your brain can be tricky during a panic attack. It can convince you that something horrible is happening when it’s just your body reacting to stress. Ask yourself, “What evidence do I have that something bad is happening?” More often than not, you will realize that there’s no real danger, and this can help calm your fears.
Closing Thoughts
Panic attacks are scary, but you can control them. If they are happening frequently or disrupting your life, you must reach out for support. Practicing proper techniques is good for the initial stages, but when they turn into an extreme problem, you must get professional help. There’s no shame in getting support from a therapist or healthcare provider.
