Having a panic attack can be a terrifying experience. That’s why it’s called a panic attack! For many people experiencing one from the first time the sudden rush of fear, combined with the chest pain, nausea, tingling fingers and feeling that your heart is trying to bludgeon its way out of your ribcage are enough to make you think you’re having a heart attack or that you’re about to drop dead. The fact that you’re experiencing a fairly common and totally treatable condition never crosses your mind.
If you regularly suffer from panic attacks or have been diagnosed with panic disorder, then cognitive therapy can be a very effective treatment… but that’s no help when you’re actually at the moment having an attack. Here are some ways you can recover from a panic attack when you feel it coming.
#1 Accept It
A panic attack is one of the forms of Anxiety. You can find different anxiety condition here. If you feel an attack coming on then it many people’s reaction is to fight it to try and block it out or tell themselves not to let it happen. This “fear of the fear” is very unhelpful as it can escalate your panic even further while making you feel ashamed and weak when the attack inevitably comes.
The best thing to do is to accept that the panic is there. Don’t try to fight it- just let it come… and then go. Trying to shut panic out only makes it linger for longer, so accept it and get it over with.
#2 Bring Your Breathing Back
If your breathing and heart rate skyrocketed during the attack, bring them back down to earth with some deep, controlled breathing. You don’t have to be a yoga guru to master this- just breathing in for five seconds and then out again and repeating will do the trick.
#3 Focus Your Attention
A huge part of panic attacks is the thoughts that come with them- that voice in your head saying “You’re going to die!” or “your heart is going to explode!” You need to get this voice to shut up before it makes you feel even more panic-stricken.
An easy way to do this is to focus your attention on something around you. Scribble on a bit of paper, try to count the leaves on a nearby tree, or do anything that centres your mind firmly on now rather than letting it run wild with fear.
#4 Learn the Facts
Panic attacks don’t kill people. They aren’t heart attacks. Learn the difference so that if you experience a second attack, you don’t interpret it so catastrophically.
#5 Rest Up
Some people who regularly experience panic attacks find that they can just pick themselves up and get right back to whatever they were doing. Others feel totally drained and need to take a breather before getting back into things.
Either response is equally valid, so don’t be afraid to cool off for a few minutes, grab a cup of tea or even go for a nap if you feel you need it. Besides, when is taking a nap in the middle of the day, not a good idea?
#6 Eat Something
There’s plenty of advice around about which foods reduce anxiety. Research points to wholegrain bread being good for slow-releasing carbs which increase levels of the mood-regulating chemical serotonin. Red meats or anything high in vitamin B is also good.
Really though it’s as much about comfort as any nutritional value, so trust what your stomach is telling you. Just try to stay clear of highly caffeinated drinks and excessively sugary snacks.
#7 Move On
Once it’s over, let it be over. Don’t keep reliving it or trying to analyse what triggered it. Don’t avoid the place you experienced it and don’t try to anticipate when the next one will come. Focus on the fact that you coped with it just fine, and that you can cope with the next one too.
Conclusion
A panic attack is a short, unpleasant experience. That’s all. Nothing life threatening and nothing to be ashamed of. Our seven steps will help you live with panic attacks and might even help reduce the chance of them re-occurring.
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