Panic attacks can come on strong, fast, and hit you with a wave of intense fear that feels never-ending. They come out of nowhere and can last anywhere from 5 to 20 scary minutes.
We all deserve to live each day feeling confident, calm, and ready to take on the world. With the right tools, you can learn to diffuse fear and stop a panic attack while it’s happening.
To untangle yourself from the fear of a panic attack you must be first able to recognize you are having one. You are then able to use some of the techniques below to help bring you back to feeling centred.
Recognize That You Are Having a Panic Attack
There are a few uncomfortable physical symptoms that go along with a panic attack. These include racing heart rate, blurry vision, dry mouth, and sweaty palms. Panic attacks are often mistaken for heart attacks, which can add more worry to an already stressful situation. When you are able to recognize these physical symptoms of a panic attack, you can then work to avoid it from escalating.
Recognizing the signs of a panic attack will help you take control of the situation. Common signs include:
- hyperventilation
- dizziness
- tunnel vision
- chest pain
- nausea
- hot and cold flashes
- sweating
- heart racing
Practice Diaphragmatic Breathing
When we are experiencing a panic attack, cortisol, our stress hormone, runs through our system. It acts like an internal alarm system. It is our body's response to fear. This creates more quick and shallow breathing, racing heart, and sweaty palms.
One way to stop a panic attack from escalating is by using diaphragmatic breathing.
Using diaphragmatic breathing helps rebalance the body and forces oxygen to the brain. This helps lower cortisol levels and control our fight-or-flight response.
With the intention of filling your lungs with air, take a slow, deep breath that comes from the pit of your belly. The positive effects of deep breathing help soothe the body and calm the nervous system.
It’s also a good technique to help maintain natural stress levels. Practitioners use diaphragmatic breathing to destress and help regulate anxiety.
Practice Mindfulness
Often we run through life unaware of the vast internal world within us and all of the feelings and emotions impacting our daily life. Mindfulness grounds you in the here and now so you can focus on the present state and hear your own thoughts loud and clear. When you are able to check-in with your body and self, you can then better understand your emotional reactions.
Sometimes panic attacks can happen because of specific emotional or external triggers. Having awareness of your own emotional responses can help you identify these triggers and stop a panic attack before it happens.
Some practices that can help you be more mindful are:
Meditation
Studies have shown time and time again the powerful effects of meditation. Meditation helps ground you in the present, manage anxiety, and improve focus. It is done by calming your mind and focusing inward. Using deep breathing and stillness to remain present. Even 5 minutes a day can help you calm your nervous system and reduce stress.
Self Compassion
When our friends come to us for advice, it's easy for us to offer words of encouragement and compassion. But why don't we talk to ourselves that way? It is so important to give advice to everyone else, but we need to recognize that we are also deserving of compassion.
Self-compassion is the ability to speak to ourselves in a non-judgemental and kind way. We all have those inner voices that tell us we’re not good enough, pretty enough, or smart enough.
You are as deserving of love as anyone else, so why not learn to give it yourself? Think of your internal dialogue as your home. The more you take care of it, the more at peace you will feel living in it.
Picture Your Happy Place
Do you have a happy place that you can escape to? A happy place can be a memory or place that makes you feel warm and fuzzy. The flight is also very cheap - it's accessible anytime, any day simply by closing your eyes!
Aromatherapy
The specific combination of plants, herbs, and flowers is used to awaken and calm the senses. Essential oils can be placed behind your ear or on your wrist, so you can feel their effects throughout the day. Their compact size makes it easy for people to carry them around in your bag or car. Popular scents that have had calming effects are lavender, lemon, bergamot, and ylang-ylang.
Counselling for Anxiety
Often, people who suffer from panic attacks also face anxiety or depression. This can add more stress and contribute to the frequency and severity of these attacks.
Counselling can help you pinpoint and control emotional triggers that cause panic attacks. Identifying your emotional triggers can help you eventually have the strength to face them.
Therapy is powerful in that it can rewire your brain to help you approach your fears in a positive way. It can give you a new approach to life and help free you from fear, worry, and unnecessary stress.
With the right guidance you will eventually be able to avoid and manage triggers that cause panic attacks and eventually, stop them from happening.
Final Thoughts
Panic attacks can feel daunting, but with the right tools you can manage them to live a more stress-free life. Controlling uncomfortable fight-or-flight responses can mean identifying the emotional triggers that cause them.
Working alongside a counsellor can help you gain back control of your life. Sana Counselling offers complimentary consultation, as well as trauma therapy in Vancouver. Contact us today to see how we can help you treat and put a stop to your panic attacks. Your future self will thank you.