Panic attacks can be a frightening experience, especially when you don’t quite understand what is happening or how to manage them. They can occur very suddenly and last several minutes. Panic attacks are best identified by an intense feeling of discomfort, fear, and anxiety that triggers a physical response. Although they may feel extremely uncomfortable and can mimic the symptoms of a heart attack, they are not necessarily dangerous, and it is important to remember that they are temporary. Gaining a deeper understanding of how to best manage a panic attack can be helpful. By practicing various tools and strategies, you can regain control, even when it may feel impossible.
Some common physical symptoms may include:
- Rapid heartbeat
- Chest pain
- Nausea
- Numbness or tingling in arms and legs
- Dizziness or feeling lightheaded
- Shortness of breath
- Shaking/trembling
- Hot flash or chills
Some common psychological symptoms may include:
- Intense worry or fear of death
- Fear of losing control
- Anxious distress and thoughts regarding reoccurrence of panic attack
- Feeling detached from reality/out-of-body experience
Panic attacks can stem from various factors such as biological/genetic predispositions, underlying medical conditions, triggering life events or situations, medication side effects, and more. Here are a few strategies that can help you overcome panic attacks:
5 Techniques & Exercises to Overcome Panic Attacks
- Grounding Techniques: Various grounding techniques and exercises can help bring you back to the present moment – also known as the “here-and-now”. By grounding, it can help reduce anxious thoughts and feelings. Try focusing on your 5 senses by noticing your surroundings. Pay attention and focus on – What do you see, hear, taste, smell, and feel?
- Breathwork: Take slow, deep breaths to assist in regulating your nervous system. Breathe in through your nose and exhale through your mouth. Practice diaphragmatic breathwork such as the “4-7-8” method. Breathe in through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeat this a few times or for 1-2 minutes. This exercise will help regulate your heart rate levels and reduce tension held within your body.
- Repeat a Mantra: Find a mantra that you best identify with. This mindfulness and meditation practice assists with stress management by improving focus and increasing your awareness. For example: Repeat a mantra to yourself such as, “I am safe and in control” or “This too shall pass”. Write down a list of mantras that best resonate with you and carry it with you throughout the day.
- Challenge & Reframe Fearful and Anxious Thoughts: Practice the skill of challenging your negative thought patterns. For example, rather than thinking, “I will never get over this,” re-frame that thought to “I have gotten through intense feelings before, and I can do it again” or “This feeling is temporary and will pass”.
- Exercise: Physical activity is a proven way to assist with anxiety and stress. How does exercise affect anxiety? Exercise results in a release of endorphins within your body which improves your mood naturally. With exercise, cortisol, a stress hormone in the body, is decreased in the body as high levels of cortisol play a large role in panic attacks.
If you’re looking for further assistance, seek therapeutic help for your emotional and mental well-being. At Avedian Counseling Center, we have professionals ready to assist you in navigating the challenges of working through difficult emotions and physical sensations, such as anxiety and panic attacks. To learn more about our services and receive support, reach out today to pave the way toward your growth.
Rita Akhian, AMFT#142256 is an Associate Marriage and Family Therapist at Avedian Counseling Center offering individual, couples, and family therapy in Sherman Oaks and Glendale. Rita works under the licensed supervision of Chrys Gkotsi, LMFT #113638.
