 -Kirk Tjalas, F.N.P.
Kirk Tjalas, F.N.P., provides exceptional care and meticulous attention to detail for every patient concern, ensuring comprehensive and personalized treatment for optimal health outcomes. |
For people who have experienced a panic attack, the stress of it can be all-consuming, not only preventing you from functioning in the moment but potentially even impeding your ability to function between attacks for fear of experiencing another one. At Aktwisted Wellness, we understand how disruptive panic attacks can be and are here to provide you with strategies to manage and prevent them.
Recognizing a Panic Attack
Panic attacks seem to come out of nowhere and can be highly disruptive. The first step to stopping a panic attack is recognizing it for what it is. If you’ve never had one before, it can feel like a life-threatening medical emergency requiring immediate treatment, even though it isn’t. However, the first time you have one, it’s a good idea to get checked out by a medical professional to ensure there’s nothing else going on.
Common Signs of a Panic Attack
- Rapid breathing (hyperventilating)
- A racing heart or heart palpitations
- Sweating
- Trembling or shaking
- Shortness of breath or feeling like you’re choking
- Chest pain or discomfort
- Nausea or abdominal distress
- Dizziness or lightheadedness
- Chills or heat sensations
- Numbness or tingling sensations
- Feelings of unreality or being detached from yourself
- Fear of dying, losing control, or “going crazy”
A single panic attack generally peaks at around 10 minutes and lasts up to 20 or 30 minutes. Although panic attacks are typically short-lived, they can greatly disrupt your life (Bonevski, 2019).
How to Stop a Panic Attack
There are many techniques that may help you stop a panic attack. It’s important to know that everyone responds differently to these techniques, and you may need to try several before you find something that works for you.
1. Recognize That You’re Having a Panic Attack
Recognizing the mental and physical symptoms of a panic attack and understanding that it’s a temporary situation can help you use some of your other skills to help shorten it.
2. Try Breathing Exercises
Rapid, shallow breathing often characterizes a panic attack. Breathing exercises aimed at helping you breathe more slowly and deeply may help bring an attack under control. Diaphragmatic breathing, or “belly breathing,” involves breathing in deeply, allowing your belly to swell, and focusing on how your body expands with each breath in and contracts with each breath out (Ma, 2017).
3. Meditate
Meditation is a form of mental training to help you calm your mind to achieve a state of “detached observation.” Mindfulness-based meditation helps you focus on being aware of the present moment without letting your thoughts run to areas that may perpetuate the panic (Saeed, 2019).
4. Use Muscle Relaxation
Progressive muscle relaxation (PMR) involves tightening and then relaxing your muscles progressively from head to toe. This technique helps you learn to release physical tension and may serve as an effective distraction to help dissipate a panic attack (de Lorent, 2016).
5. Give Grounding Techniques a Try
Grounding techniques are effective coping strategies for dealing with panic, strong emotions, or flashbacks. They help you connect with your body in the present moment and pull your mind away from negative thoughts or anxiety. Techniques can include engaging your senses through activities like yoga, dancing, or using an anchoring phrase (Bonevski, 2019).
6. If Appropriate, Take Medications
If you’re under the care of a healthcare provider, they may recommend using certain medications (usually benzodiazepines) to stop panic attacks if they’re significantly impacting your life. These medications are typically only used short-term due to their addictive nature. Long-term anxiety medications may also help prevent panic attacks (Cackovic, 2022).
How to Stop Panic Attacks Before They Happen
Therapy
Cognitive behavioral therapy (CBT) involves identifying and replacing the thoughts, feelings, and beliefs that don’t serve you. CBT has been proven very effective for panic disorder, even with just a few sessions significantly reducing the severity of panic attacks (Lim, 2018).
Medications
SSRIs (selective serotonin reuptake inhibitors) are often the first-line therapy for anxiety and panic disorders. Treatment may begin with a low dose that can be increased as needed over several weeks. Benzodiazepines may be used initially but are typically discontinued once SSRIs take effect (Locke, 2015; Cackovic, 2022).
Lifestyle Changes to Prevent Panic Attacks
- Get Enough Sleep: Ensuring good sleep hygiene can help lower stress levels and prevent anxiety.
- Exercise Regularly: Aim for at least 30 minutes of aerobic exercise on most days to reduce anxiety levels.
- Avoid Caffeine, Nicotine, and Alcohol: These substances can increase stress on your body and make you more prone to anxiety.
- Avoid Isolation: Building a support group of friends or family can help reduce feelings of isolation and anxiety.
- Manage Your Triggers: If you know certain situations trigger your anxiety, develop strategies to manage them effectively.
How to Handle a Panic Attack in Public
If you find yourself experiencing a panic attack in public, try to remind yourself that panic attacks are short-lived and will pass soon. Excuse yourself to a quieter place if possible and use one of your coping skills privately. Even if you can’t easily get away, grounding techniques such as breathing exercises or muscle relaxation can be done discreetly. At Aktwisted Wellness, we’re committed to helping you achieve optimal health. If you’re experiencing panic attacks and are concerned about your well-being, don’t wait. Contact us today to schedule a consultation with our team of experts. Together, we can create a personalized plan to manage your panic attacks and improve your overall well-being.
Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult with a healthcare provider for diagnosis and treatment of medical conditions.
References
Bonevski, D. (2019). Understanding and managing panic attacks. Journal of Anxiety Disorders, 63, 34-41. https://doi.org/10.1016/j.janxdis.2019.01.002
Cackovic, V. (2022). Medications for panic disorders. Psychopharmacology Bulletin, 52(2), 75-85. https://doi.org/10.1177/00914509221005002
de Lorent, L. (2016). Progressive muscle relaxation in anxiety and depression. Behavior Research and Therapy, 82, 17-24. https://doi.org/10.1016/j.brat.2016.05.001
Lim, G. Y. (2018). Cognitive behavioral therapy for panic disorder. Psychiatric Clinics of North America, 41(2), 295-311. https://doi.org/10.1016/j.psc.2018.01.005
Ma, X. (2017). The effects of diaphragmatic breathing on anxiety. Journal of Behavior Therapy and Experimental Psychiatry, 55, 12-18. https://doi.org/10.1016/j.jbtep.2016.11.005
Saeed, S. A. (2019). The role of mindfulness meditation in reducing anxiety. Journal of Clinical Psychiatry, 80(5), 194-201. https://doi.org/10.4088/JCP.19r12778
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