Ever feel that sinking feeling in your gut? Your chest may feel tight, but your heart is racing for no reason, and breathing is difficult.
Your mind is overwhelmed with a jumble of anxious thoughts, your palms could be sweaty, and a sense of anxiety has taken you over even though there is nothing wrong. Even when all the feelings pass, a sense of unease stays with you, draining and overwhelming you as you remain uncertain.
Most people go through these sequences of steps once in a while, some more than others. Not many people are aware that they just had a panic attack. And the palpable feeling of uneasiness, fear, or worry is panic anxiety.
Panic Attack & Panic Anxiety – Attacks of an Invisible Enemy
While few overlook it, some shoo it away due to its stigma. However, panic attacks are a prevalent issue for a significant fraction of the American population, with millions suffering from it. When left untreated or unrecognized, these panic attacks return with more intensity and frequency, leading to distress and disruption in life.
"When overlooked and left untreated, chronic panic attacks act as a trigger to other mental health challenges, ultimately leading to social isolation, physical health problems & even substance abuse," warns one of our psychiatrists at Psychboston.
So, how do you stop panic attacks and panic anxiety?
Panic attacks can affect anyone, irrespective of their background or previous experience with mental health issues. Most people often overlook and ignore them before they even realize they're experiencing panic attacks. Over time, they can increase in frequency and severity.
One may never know when a panic attack will strike, so it's always advisable to have information about mitigating panic attacks when one is in the middle of one.
In this blog, we share five proven strategies for halting and coping with panic attacks – some for immediate relief and others for long-term management. Keep reading to discover them all.
Acknowledge the panic attack: It is expected to be in a state of bewilderment when the attack strikes, especially when one is not used to it. By acknowledging the attack, you assure yourself that it the attack is temporary. This assurance mitigates the fear of the unknown and gives you space to focus on techniques (which we are outlining here) that can reduce the symptoms.
Close your eyes to minimize distractions: Individual during a panic attack may often be overwhelmed by their surroundings. Closing their eyes eliminates the busy stimuli, calming the central nervous system. Gently closing the eyes also makes it easier to focus on breathing, encouraging you to turn inward and stay in the moment.
Focus on breathing: Breathing is often the primary aspect that is immediately affected when someone is under a panic attack. You may quickly find yourself breathing in shallow, quick puffs, which reduces oxygen intake and tightens the chest, something we don't want to happen. So, as you close your eyes, put your hand between the bottoms of the ribs and the belly button and begin to inhale slowly and deeply for a count of 4. Hold your breath for a count of 1 or 2 and exhale slowly for at least 5 or 6. As you breathe, focus on the sensation of breath entering and leaving the body and continue this for a few minutes. Stop what ifs and stay present at the moment: It is expected to imagine dreaded situations of "what ifs" during an attack. The panic attack feeds on these scenarios, which further complicates the attack. One of the most reliable ways to ward off these "what ifs" is to stay present in the moment. You can practice a grounding technique known as the 5-4-3-2-1 to stay in the present moment. Here's how it goes: See (5 things): Observe five things you can see in your surroundings, including anything from a plant, painting, tables, lamp, etc. Touch (4 things): Pay attention to four things you can touch and feel the difference. This could be the hair on your head, the texture of your clothing, the feeling of your chair seat, etc. Hear (3 things): Channel your focus to the sounds of three things that stay around you. This could be the traffic noise, the keyboard-clicking sound, or even music in the air. Smell (2 things): Bring your nose into action to identify two things you can smell – your perfume, coffee, or maybe even fresh air. Taste (1 thing): Notice the Taste of something in your mouth. It could be chewing gum, food, or even just saliva While it looks lengthy when written out, this protocol is a simple sequence of steps that can keep you grounded and significantly calm the nervous system, reducing feelings of panic.
Exercise to stop panic attacks in its tracks: Consistent physical activity with exercise lowers stress levels and improves the nervous system's ability to respond calmly to stress. If you are leading a sedentary life and are frequently experiencing panic attacks, you might be only a consistent exercise regimen away from reducing the incidence of panic attacks and panic anxiety.
H.A.L.T. your panic attack: H.A.L.T. is an acronym that can help identify the potential triggers of panic attacks. Hunger and the subsequent blood sugar drop (hunger), unresolved anger (anger), feelings of isolation (loneliness), and exhaustion (tiredness) are the potential conditions that can bring out the worst in anyone and trigger panic attacks. It is important to identify the triggers for your panic attacks by identifying if you might be experiencing any of the H.A.L.T states. Once identified, the individual can take steps to address and resolve the triggers to prevent potential panic attacks in the future.
Psychboston: Panic Attack Treatment in Boston
The above five proven strategies and preventive steps reliably mitigate and manage panic attacks. However, panic attacks may quickly escalate, and individuals may not always be adequately equipped to manage them.
In such cases, seeking mental health support from qualified professionals is advisable. If you live in or around Boston and are experiencing panic attacks that don't seem to improve, Psych Boston provides specialist care in treating panic attacks and panic anxiety disorders. You can consult us here: https://psychboston.com/
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