What is a PANIC ATTACK?
We all experience those moments in our lives when we know that it’s time “Fight, Flee, Play Dead, Freeze, or Submit. “ This is a primal response to danger. It’s not something we consider, it’s something we do without hesitation. Our body goes through instantaneous changes, our heart beats faster, we feel adrenaline coursing through our blood. we know that it’s time to do something. A panic attack is when the body is experiencing Fight or Flight but in the ABSENCE of danger.
Here’s the body’s break down:
The Amygdala reacts to the threat, your pupils dilate
Hypothalamus activates the sympathetic nervous system, release of adrenaline causing dry mouth, fast breathing, heart pounding, hyperventilating, tense muscles
adrenal cortex releases cortisol for continued alertness. it slows down digestion and sweating or shaking palms. There are other responses not noted but these are the ones most noted by people who suffer from panic attacks.
WHAT CAN I DO
1) USE DEEP BREATHING sounds simple but it works !
While hyperventilating is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack.
If you’re able to control your breathing, you’re less likely to experience the hyperventilating that can make other symptoms — and the panic attack itself — worse.
Focus on taking deep breaths in and out through your mouth, feeling the air slowly fill your chest and belly and then slowly leave them again. I like to say try to image you are blowing up a ballon with your belly. as you inhale push your belly all the way out to insure that you will not hyperventilate.
2.RECOGNIZE THAT YOU ARE HAVING A PANIC ATTACK
Knowing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK.
Take away the fear that you may be dying or that impending doom is looming, both symptoms of panic attacks. This can allow you to focus on other techniques to reduce your symptoms.
Remember you’re not in danger! you are safe, you can breathe.
3. CLOSE YOUR EYES
Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack. Often we don’t recognize these triggers until we have a panic attack. So being mindful of them beforehand and asking for help is also key. To reduce the stimuli, close your eyes during your panic attack. This can block out any extra stimuli and make it easier to focus on your breathing.
4. PRACTICE MINDFULNESS
Mindfulness can help ground you in the reality of what’s around you. Since panic attacks can cause a feeling of detachment or separation from reality, this can combat your panic attack as it’s approaching or actually happening.
Focus on the physical sensations you are familiar with, like digging your feet into the ground, or feeling the texture of your jeans on your hands. These specific sensations ground you firmly in reality and give you something objective to focus on.
5. FIND AN OBJECT TO FOCUS ON. Some people find it helpful to find a single object to focus all of their attention on during a panic attack. Pick one object in clear sight and consciously note everything about it possible.
For example, you may notice how the hand on the clock jerks when it ticks, and that it’s slightly lopsided. Describe the patterns, color, shapes, and size of the object to yourself. Focus all of your energy on this object, and your panic symptoms may subside.
6. USE MUSCLE RELAXATION TECHNIQUES
Much like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your body’s response as much as possible.
Consciously relax one muscle at a time, starting with something simple like the fingers in your hand, and move your way up through your body.
Muscle relaxation techniques will be most effective when you’ve practiced them beforehand.
7. PICTURE YOUR HAPPY PLACE
What’s the most relaxing place in the world that you can think of? A sunny beach with gently rolling waves? A cabin near a mountain lake?
Picture yourself there, and try to focus on the details as much as possible. Imagine digging your toes into the warm sand, or smelling the sharp scent of pine trees.
This place should be quiet, calm, and relaxing
8. ENGAGE IN LIGHT EXERCISE
Endorphins keep the blood pumping in exactly the right away. It can help flood our body with endorphins, which can improve our mood. Because you’re stressed, choose light exercise that’s gentle on the body, like walking or swimming.
The exception to this is if you’re hyperventilating or struggling to breathe. Do what you can to catch your breath first.
9. KEEP LAVENDER ON HAND
Lavender is known for being soothing and stress-relieving. It can help your body relax. If you know you’re prone to panic attacks, keep some lavender essential oil on hand and put some on your forearms when you experience a panic attack. Breathe in the scent.
You can also try drinking lavender or chamomile tea. Both are relaxing and soothing.
Lavender should not be combined with benzodiazepines. This combination can cause intense drowsiness.
10. REPEAT A DAILY MANTRA THAT WORKS FOR YOU
Repeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack.
Whether it’s simply “This too shall pass,” or a mantra that speaks to you personally, repeat it on loop in your head until you feel the panic attack start to subside.
Some of these suggestions can be found on health line. For more information on panic attacks go to www.nimh.nih.gov