Panic Attack Facts
If you’ve ever experienced a panic attack, I’m sure you understand how debilitating and dysregulating they can be. It is often common to feel completely paralyzed by fear and feel very uncertain about what is happening. Many people feel as if they are having a heart attack the first time they have a panic attack and some even go to the emergency room. This is very common as panic attacks are not as frequently talked about as they could be. I wanted to share with you some facts about panic attacks, what they feel like, how to manage your way through one, and what to do after one occurs as a way to increase education, awareness and conversation around panic attacks.
Facts About Panic Attacks:
A panic attack is a sudden onset of fear that can result in a “fight or flight” physical reaction where your body feels it is in real danger
It is not uncommon to have about one or two panic attacks in your lifetime. Recurrent and severe panic attacks, which may result in a constant state of fear about another one approaching, may mean you have panic disorder
Panic attacks are not life threatening- although they sometimes feel like that
A panic attack is your body’s attempt to alert you of potential danger- your body’s “alarm system” if you will
Oftentimes, with a panic attack, your body is reacting in a way that is preparing itself for physical danger, when there is no real danger
On average, panic attacks typically last for 5-10 minutes and are exhausting for the body! You’ll often find yourself quite fatigued after experiencing a panic attack
Panic attacks are sometimes triggered by something specific, like riding on an airplane, or can feel to come out of nowhere
I can’t stress this enough, panic attacks are physically harmless- while they do not feel that way when they are occurring. They can be very mentally and emotionally impactful
Treatment for panic attacks can be very beneficial
What panic attacks feel like
Panic attacks can produce the following physical sensations:
Shortness of breath or hyperventilating
Sweating
Racing heart or chest pain
Trembling or shaking
Nausea or feeling like your stomach is in knots
Numbness or tingling sensations throughout the body
Feeling as if you can’t breathe or your chest is constricting
Feeling detached from your body or reality
Dizziness or feeling faint
Feeling like you are dying or “going crazy”
Managing your way through a panic attack
Early recognition is helpful for managing your way through a panic attack. Know your early warning signs so you can quickly intercept the panic with helpful coping strategies
Engage in some form of self-soothing and body relaxation including progressive muscle relaxation, deep breathing, or calming imagery when you notice your panic rising
Breath work is such a powerful tool and it is important to engage in diaphragmatic breathing throughout the panic attack
Some grounding skills may be useful including the 5 senses skill, holding ice, or stretching
Light exercise can be helpful in mitigating a panic attack
Engage in positive self-talk with affirmations or mantras including “this too shall pass” or “I can and will get through this.”
Name the experience. “This is a panic attack”
Writing down your thoughts can be helpful
Engaging in some form of mindfulness
Utilize the 5 senses like smelling your favorite candle or putting on a soothing song
Close your eyes
Breathe in for 4 seconds, hold for 7 seconds, and breathe out for 8 seconds. Repeat.
Have a note section in your phone with self-soothing statements for when a panic attack is occurring or images that provide relief (like of your pet or your happy place)
After a panic attack
Treatment for a panic attack or panic disorder can reduce or prevent panic attacks in 70-90% of people with panic disorder
A type of therapy called cognitive-behavioral therapy is often used to treat panic disorder
Medication has been very effective in conjunction with therapy for individuals with panic disorder
Since panic attacks are physically depleting, it is important to rest, rest, rest after!
It may be beneficial to reach out to a loved one for support
Utilize deep breathing techniques to return to homeostasis
Eating or drinking something with sugar will help your body to recover
Slowly sipping water will help regulate breathing and provide necessary hydration for the body
Utilize positive self-talk and affirmations
Distract with a favorite TV show, podcast, song, or phone game
Remind yourself that you are not in any immediate danger and you were able to get through that panic attack!
As always, please consult with a licensed mental health therapist if you feel you struggle with panic disorder as treatment can be very relieving. Remember, this too shall pass!