Panic Attacks - “I am dying, I can’t breathe!”

Panic attacks are sudden and intense episodes of extreme anxiety that can manifest both physically and psychologically. Recognizing the signs and distinguishing panic attacks from other conditions, such as heart attacks, is crucial for effective coping. Here's a closer look at panic attacks and how to manage them:

1. What are Panic Attacks?

Panic attacks are brief periods of overwhelming fear or discomfort that can strike unexpectedly. They often peak within minutes, and the symptoms can be both physical and psychological. Common physical symptoms include a racing heart, shortness of breath, trembling, and chest pain, while psychological symptoms may involve a sense of impending doom, a fear of losing control, or detachment from reality.

2. Distinguishing Panic Attacks from Heart Attacks:

It can be challenging to differentiate between a panic attack and a heart attack due to overlapping symptoms such as chest pain and difficulty breathing. However, panic attacks typically occur suddenly and reach their peak within minutes, whereas heart attacks may develop more gradually. Seeking medical attention is crucial to rule out any serious cardiac issues, especially if it's the first occurrence.

3. Acute Self-Help Strategies:

Acute Self-Help strategies should be discussed with your therapist and preferably practised during a session. In no case are the following exercises sufficient to "cure" panic attacks, nor will they cause their permanent elimination.

Starting psychotherapy, often combined with medication, should be the first choice.

• Deep Breathing: Focus on slow, deep breaths to help regulate your breathing and calm your nervous system. Give time for that. Inhale and exhale slowly. Try to exhale a bit longer than inhale. Repeat it 3 times.

• Grounding Techniques: Engage your senses by touching, smelling, or observing your surroundings to anchor yourself in the present moment. There are many different techniques, tray to find one you liked most. For example:

  • 5-4-3-2-1 Method:

    • Name five things you can see.

    • Identify four things you can touch.

    • Acknowledge three things you can hear.

    • Recognize two things you can smell.

    • Notice one thing you can taste.

• Body Scan:

• Focus on different parts of your body, starting from your toes and working your way up. Pay attention to any sensations, tension, or relaxation.

• Grounding Object:

• Carry a small, comforting object in your pocket. When feeling anxious, take it out and focus on its texture, shape, and weight.

• Mindful Walking:

• Take deliberate, slow steps, paying attention to the sensation of each foot lifting, moving, and making contact with the ground.

• Positive Affirmations: Remind yourself that the panic attack is temporary and will pass. You may check if any of the sentences below may support you?

"I am in control of my thoughts and emotions."

"I am strong and capable of overcoming challenges.”

"This feeling is temporary, and I will get through it."

"I trust in my ability to handle whatever comes my way."

"I am resilient, and I have the power to create positive change in my life."

"I release fear and embrace the present with confidence."

"My breath is a powerful tool, and I use it to calm my mind and body."

"I am safe, and this moment will end soon."

4. Associated Feelings and Problems:

Panic attacks can be associated with various feelings and problems, including:

• Generalized Anxiety: Individuals prone to excessive worrying or anxiety disorders may be more susceptible to panic attacks.

• Phobias: Specific fears or phobias can trigger panic attacks in certain situations.

• Stressful Life Events: Major life changes, trauma, or ongoing stressors can contribute to the development of panic attacks.

While panic attacks can be distressing, understanding their nature and learning coping strategies is essential for managing them effectively. Seeking professional help, such as therapy or counseling, can provide long-term support and strategies for preventing and dealing with panic attacks. If you or someone you know is experiencing panic attacks, consulting with a healthcare professional is crucial for proper diagnosis and guidance.