Over four million Americans undergo panic attacks, where symptoms can emerge swiftly and unexpectedly. These episodes, characterized by intense anxiety and fear, can affect anyone and often occur without an apparent trigger.
When panic attacks strike, their symptoms can be mistaken or disregarded if not properly diagnosed. Hence, it’s crucial for the public to grasp the roots, indicators, and strategies for preventing or managing panic attacks effectively in the long run.
What is a Panic Attack?
A panic attack is a distressing experience marked by intense periods of fear that evoke strong physical reactions, even in the absence of any immediate threat. While a single panic attack may occur, recurrent episodes could indicate a more serious condition known as panic disorder. Although panic attacks themselves aren’t life-threatening, they can profoundly impact one’s overall well-being. Fortunately, treatment options are highly effective.
Panic attacks can strike anywhere, anytime, whether you’re in a crowded place, driving, sleeping, or at a crucial work meeting. They manifest suddenly, often catching you off guard. During an episode, you experience an overwhelming surge of fear, triggering intense physical reactions despite no immediate danger being present. This sensation can be terrifying, leaving you feeling as if you’re losing control, suffering a heart attack, or even facing death.
Symptoms of a Panic Attack
While panic attacks have many variations, symptoms generally peak within minutes. Some common symptoms include:
- Feeling of impending doom or danger
- Fear of loss of control or death
- Increased and pounding heart rate
- Sweating, trembling, or shaking
- Shortness of breath or tightness in your throat
- Nausea, chills, hot flashes, or headache
- Dizziness, lightheadedness, or faintness
- Numbness and a feeling of unreality or detachment
It is also important to note that not everyone who experiences panic attacks has panic disorder.
10 Ways to Stop a Panic Attack
There isn’t one specific trick that can teach you how to stop having a panic attack in its tracks. Instead, you might have to experiment a bit to see what works best for you. While working with a therapist tends to be the best way to develop individualized strategies, there are a few additional things you can try.
- Recognize the Attack: Acknowledge that you’re experiencing a panic attack. Remind yourself that it’s a temporary physical process, and use reassuring phrases like “I will be OK” to ground yourself. Familiarizing yourself with the warning signs can help you manage future attacks.
- Deep Breathing: Practice slow, deep breaths to regain composure. Many apps offer guided breathing exercises that can help during episodes of panic.
- Find a Distraction: If focusing on breathing intensifies your anxiety, shift your focus externally. Look for familiar objects or engage your senses by identifying things you can touch, hear, or smell.
- Engage Your Brain: Distract your mind from anxious thoughts with a mental task, like counting backwards or reciting the alphabet in reverse. This can interrupt negative thought patterns.
- Visualize Calm: Create a mental sanctuary by visualizing a happy place or recalling a favorite memory in vivid detail. Redirecting your thoughts can help calm your mind.
- Seek Support: Reach out to friends or loved ones who can offer comfort and reassurance during panic attacks. A simple conversation can provide a sense of relief.
- Identify Safe Spaces: Recognize environments where panic attacks are likely and designate calming locations, such as restrooms or quiet corners, where you can retreat if needed.
- Assert Yourself: Stand up for your well-being, even if it’s challenging. Taking small steps to advocate for yourself reinforces your ability to cope with panic attacks effectively.
- Practice Positive Thinking: Challenge negative thoughts by focusing on past successes and reminding yourself of your resilience. Positive affirmations can counteract anxious thinking patterns.
- Muscle Relaxation: Incorporate progressive muscle relaxation into your coping toolkit. Tense and release muscle groups systematically with each breath to alleviate tension and stress.
Remember, finding the right combination of techniques may take time, so be patient with yourself as you explore what works best for managing your panic attacks.
How Therapy Helps
Therapy offers a potent avenue for addressing, managing, and ultimately overcoming anxiety and panic attacks. Engaging with a skilled psychologist or licensed therapist provides a supportive environment to explore your panic episodes, develop coping mechanisms, and validate your experiences. Through therapy, you can gain insights into your triggers and acquire practical strategies to navigate anxiety symptoms effectively.
While therapists can teach and encourage you to practice strategies and skills for dealing with panic, results from treatment can take time and effort. You may experience a reduction of symptoms within several weeks, with other symptoms decreasing over the course of several months.
Our Team at Therapists of Southern California can help. We have therapists who specialize in working with anxiety and panic attacks. We would love to talk with you on the phone. Please call or text us at (949) 245-7442 or book an appointment online or enter your information below in the Contact Us Now form below.