Panic attacks can be incredibly frightening and overwhelming, often striking out of the blue and leaving you feeling helpless. As a Houston anxiety therapist, I’ve seen firsthand how debilitating these episodes can be, and I'm here to provide you with practical strategies to manage and stop panic attacks. This guide will explore the signs of a panic attack, possible causes, and effective techniques to regain control when panic attacks strike.
the Signs of a Panic Attack
Panic attacks can manifest in various ways, but they typically share some common symptoms. Being aware of these signs can help you identify when a panic attack is occurring and take steps to address it. Here are some of the most common symptoms:
1. Rapid Heartbeat: Your heart might pound or feel like it’s racing.
2. Sweating: You may start to sweat profusely, even in cool temperatures.
3. Shaking or Trembling: Uncontrollable shaking is a common symptom.
4. Shortness of Breath: Feeling like you can’t catch your breath or are choking.
5. Chest Pain: This can be particularly alarming as it might mimic a heart attack.
6. Dizziness or Lightheadedness: Feeling faint or unsteady.
7. Nausea: An upset stomach or a feeling of being sick.
8. Chills or Hot Flashes: Sudden temperature changes in your body.
9. Numbness or Tingling: Especially in your hands or feet.
10. Fear of Losing Control: A sense of impending doom or fear of dying.
These symptoms can peak within minutes and are often accompanied by an overwhelming sense of fear. Knowing that these sensations are part of a panic attack can be the first step in managing them.
the Possible Causes of Panic Attacks
Panic attacks can be triggered by a variety of factors, and understanding these can help you manage and prevent future episodes. Here are some common causes:
1. Stress: High levels of stress, whether from work, relationships, or other sources, can trigger panic attacks.
2. Trauma: Past traumatic experiences can resurface and cause panic attacks.
3. Phobias: Exposure to situations or objects you fear can induce a panic attack.
4. Medical Conditions: Certain health issues, such as thyroid problems or heart conditions, can cause panic-like symptoms.
5. Substance Use: Caffeine, alcohol, and drugs can trigger or worsen panic attacks.
6. Genetics: A family history of panic attacks or anxiety disorders can increase your risk.
7. Personality Factors: People who are more sensitive to stress or prone to negative emotions may be more susceptible.
How to Stop a Panic Attack: Practical Strategies
When a panic attack strikes, it can feel like you’re losing control. However, there are effective techniques you can use to manage and stop an attack.
1. Ground Yourself in the Present
- Example: Find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This technique helps shift your focus from your internal panic to the external environment.
- How It Helps: Grounding techniques anchor you in the present moment, reducing the overwhelming sensations of a panic attack.
Watch this video from Wilson Counseling with grounding and breathing techniques to help deal with anxiety and panic attacks
2. Deep Breathing
- Example: Practice deep breathing by inhaling slowly through your nose for a count of four, holding your breath for a count of four, and exhaling through your mouth for a count of four.
- How It Helps: Deep breathing slows your heart rate and can calm your nervous system, counteracting the hyperventilation that often accompanies panic attacks.
Watch this video from Wilson Counseling with a breathing technique to help deal with anxiety and panic attacks
3. Practice Mindfulness
- Example: Focus on a single object in the room and describe it in detail. What color is it? What shape? How does it feel?
- How It Helps: Mindfulness keeps you rooted in the moment and diverts your mind from the panic, helping reduce the intensity of the attack.
Watch this video from Wilson Counseling with a container exercise to help reduce stress
4. Use Positive Affirmations
- Example: Repeat calming phrases to yourself, such as “This feeling will pass,” “I am safe,” or “I am in control.”
- How It Helps: Positive affirmations can counteract the negative thoughts that fuel panic, helping you regain a sense of control and calm.
5. Visualize a Safe Place
- Example: Close your eyes and imagine yourself in a place where you feel safe and calm, such as a beach, a forest, or your bedroom.
- How It Helps: Visualization can evoke feelings of peace and security, which can counterbalance the fear and anxiety of a panic attack.
6. Progressive Muscle Relaxation for anxiety & Panic
- Example: Starting from your toes, tense each muscle group for a few seconds, then release. Work your way up through your body.
- How It Helps: This technique helps release physical tension, which can reduce the overall sense of anxiety.
Watch this video from Wilson Counseling about how you can reduce stress and panic attacks through progressive muscle relaxation
7. Engage in Light Physical Activity
- Example: Take a short walk, do some gentle stretching, or practice yoga.
- How It Helps: Physical activity can help burn off excess adrenaline and reduce the intensity of a panic attack.
8. Reach Out for Support
- Example: Call a friend, family member, or therapist. Simply talking to someone can provide comfort and distraction.
- How It Helps: Sharing your feelings and getting support from others can alleviate the isolation and fear that accompany panic attacks.
9. Challenge Negative Thoughts
- Example: When a negative thought arises, ask yourself if it’s based on fact or fear. Try to reframe it into something more positive and realistic.
- How It Helps: Cognitive restructuring can help you break the cycle of catastrophic thinking that often drives panic attacks.
Sample scripts for talking back to panic attack thoughts.
Script 1: "This Will Pass"
Negative Thought: "I’m going to die."
Response: "I know it feels like something terrible is happening, but you’ve been through this before, and it always passes. Panic attacks are not dangerous, even though they feel intense. Try to focus on your breathing and remind yourself that this will pass. You are safe, and this feeling is temporary."
Script 2: "I Am in Control"
Negative Thought: "I’m losing control."
Response: "It’s normal to feel out of control during a panic attack, but you are still in charge of your body and your mind. Remind yourself that you can slow down your breathing, focus on something in the room, and ground yourself. You are not losing control—you are managing a temporary situation."
Script 3: "I Am Strong"
Negative Thought: "I can’t handle this."
Response: "You are stronger than this panic attack. You’ve handled difficult situations before, and you can handle this too. Take a deep breath and remind yourself of the strength you have inside. You’ve gotten through panic attacks before, and you’ll get through this one as well."
Script 4: "Thoughts Are Not Facts"
Negative Thought: "Something bad is going to happen."
Response: "It’s important to remember that thoughts are just thoughts—they aren’t facts. Just because you’re thinking that something bad might happen doesn’t mean it’s true. Right now, you are safe, and nothing bad is happening. Focus on what is real and present around you."
Script 5: "Focus on the Present"
Negative Thought: "I’m going crazy."
Response: "You’re not going crazy. Panic attacks can make you feel disoriented, but that’s just a symptom of the anxiety. Bring yourself back to the present moment by noticing the details around you. What do you see, hear, and feel right now? Ground yourself in the present, and remind yourself that this feeling will pass."
Script 6: "I Have Support"
Negative Thought: "I’m all alone in this."
Response: "You are not alone. Even though it feels overwhelming right now, there are people who care about you and can help you through this. If you can, reach out to someone you trust. Remember that you have the support and strength to get through this."
Script 7: "This Is Temporary"
Negative Thought: "This feeling will never end."
Response: "Panic attacks are intense but short-lived. The peak of the panic only lasts a few minutes, and then it begins to subside. Remind yourself that this feeling is temporary, and you will start to feel better soon. Focus on your breath and ride the wave until it passes."
These scripts can be tailored to fit the specific needs of the person experiencing the panic attack, and they can be practiced during calmer moments so they’re easier to recall in the midst of a panic attack.
10. Create a Panic Attack Plan
- Example: Write down your personal strategies and keep them handy. Include emergency contacts, breathing exercises, and grounding techniques. A lot of my clients like to keep this information on their phone so it’s easily accessible. It helps to have it written down because when your mind is anxious, it has trouble remembering any tools that might help.
- How It Helps: Having a plan can give you a sense of preparedness and control, reducing the fear of future attacks.
Moving Forward: Preventing Future Panic Attacks
While these techniques can help you manage and stop a panic attack, it’s also important to work on preventing future episodes. Here are some long-term strategies:
1. Regular Exercise: Engage in physical activities that you enjoy, as regular exercise can reduce overall anxiety levels.
2. Healthy Diet: Avoid excessive caffeine and sugar, and aim for balanced meals to keep your body and mind in top shape.
3. Adequate Sleep: Prioritize getting enough sleep each night, as fatigue can increase anxiety.
4. Stress Management: Practice relaxation techniques such as yoga, meditation, or tai chi to keep stress levels in check.
5. Therapy: Consider working with a therapist to address underlying issues and develop effective coping strategies.
6. Medication: In some cases, medication prescribed by a healthcare provider can help manage panic attacks and anxiety.
You don’t have to face panic attacks alone.
As a Houston psychotherapist, I’m here to support you on your journey to better mental health. Contact us at Wilson Counseling to find out more about our services or to schedule an appointment. You can find out more about Anxiety Therapy here. You don't have to go through this alone. We are in this together.
THE ADVICE IN THIS BLOG IS NOT A SUBSTITUTE FOR PROFESSIONAL COUNSELING.
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