Panic attacks have to be one of the most terrifying things to experience. If you’ve never experienced a panic attack, you may initially think that you are experiencing a heart attack or that you are dying. Because of the tremendous fear and discomfort associated with panic symptoms, it may feel as though the experience is lasting for a while. However, panic attacks are brief. They usually last about 5-10 minutes, although the after effects may last several hours after the initial attack (feeling of complete exhaustion, feeling disoriented). It takes a lot of energy for your body to go through a panic attack, which is why many people feel completely exhausted after it passes.
The following are some signs of panic attack which clients I have worked with experienced:
- Shortness of breath
- Rapid heart beat
- Dizziness
- Chest pain
- Feeling of doom
- Tingling sensations
- Fear of death
- Fear of going crazy
- Shaking
- Sweating
- Choking feeling
Keep in mind that fighting the feeling of anxiety will only exacerbate the symptoms. Allow yourself to go through the panic symptoms. This doesn’t mean letting the symptoms go out of control. Rather, envision the panic symptoms as if they are ocean waves coming and going. Ocean waves are brief; they come up to the shore quickly, and leave just as quickly. Similarly, panic symptoms come up very quickly, but leave just as quickly if you are able to manage the symptoms effectively. Here are some tools to practice that may help you manage your next panic attack:
- Stay calm. Keep in mind that this episode is only temporary.
- Take slow, deep breaths. I often have clients practice the “5-5-5 method” of breathing. Take 5 seconds to breathe in deeply from your diaphragm, hold your breath for 5 seconds, and take 5 seconds to exhale slowly. Do this for at least 3 times, if not more.
- Practice progressive muscle relaxation. Starting with your toes, curl your toes and squeeze them for a few seconds, then release them. Move up to the muscles in your legs, squeezing the leg muscles then releasing them. Then move up to your buttocks, stomach, hands, arms, shoulders, and face, using the same method of squeezing the muscles in each of these parts for a few seconds then releasing them. Make sure that your mind is focused on the act of doing this exercise, that it isn’t wandering to thoughts of doom and death, which defeats the purpose of this exercise.
- Challenge your catastrophic thinking. “What if I pass out from this, fall on my head and die?” “What if I crash my car and cause this 10 car pile-up on the freeway?” These are some examples of catastrophic thinking, thoughts of worst-case scenarios which can actually increase your panic symptoms if you allow your mind to run with these thoughts. Anxiety and panic symptoms can increase merely by the thoughts you allow yourself to have (check out this list of 10 cognitive distortions). When you find yourself engaging in catastrophic thoughts, try to focus your mind on something else. When working with clients, I’ve suggested they focus on counting the number of colors they find in the room they are in, or if they are on the road counting the number of hatchbacks they see. These techniques may not help ease your anxiety, but it can help keep your mind from increasing the panic symptoms.
- Practice these calming techniques when you are CALM, not just when you are in a state of panic. It is much easier to do these things when you are in a state of calm. Regular practice can help you do these a little bit easier when you are in the middle of a panic attack.
- Work with a therapist to help you with your anxiety and panic symptoms. What I’ve found to be common after someone experiences their first panic attack is they become afraid of future panic attacks. The slightest change in physical symptoms (i.e., dizziness or difficulty breathing) can send someone into an instant panic attack because they are anticipating one due to the physical symptoms. Another thing that is common is that people begin avoiding places or things that they associate with the panic attack. They may stop eating pepperoni pizza because they had a panic attack while they were eating this, or they may avoid driving past a specific building because they experienced the panic attack while driving past it. Finding a good therapist can help you work through these common fears, as well as work through other potential issues that may be contributing to your panic symptoms.
These steps are just a few ways to get you through the initial discomfort of a panic attack. Remember that the symptoms are temporary and to remain calm throughout the episode. For additional information on stress and anxiety, which ultimately can assist you in preventing panic attacks, check out my article “10 Tips to Kick Anxiety to the Curb”.