UNDERSTANDING AND OVERCOMING PANIC ATTACKS
WHAT IS A PANIC ATTACK?
WHY AM I HAVING PANIC ATTACKS?
- Genetic predispositions & family history play a prominent role. A 2016 study study revealed the genetic basis of anxiety disorders, claiming that they aggregate in families and are moderately heritable.
- High levels of stress, anxiety, or trauma increase the risk.
- Physical ailments, predominantly thyroid and heart diseases.
- Use of stimulants, including higher doses of caffeine.
In some cases, panic attacks occur without a clear trigger, often due to heightened sensitivity to stress or anxiety.
HOW DO YOU IMMEDIATELY DEAL WITH A PANIC ATTACK?
Dealing with panic attacks effectively involves both immediate coping strategies to counteract the panic as soon as it develops and longer-term approaches to manage underlying anxiety. Understanding these measures can help stop the panic attacks, thus providing significant relief and a better quality of life.
Breathing Exercise: Use the 4-7-8 technique; inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Focus on your breath to counteract the rapid, shallow breathing common during a panic attack. This practice will help to calm your breathing immediately and promote relaxation.
Grounding Exercise: Try the 5-4-3-2-1 technique; identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Engage your senses to bring yourself back to the present moment. This exercise helps reduce feelings of unreality and anxiety.
Positive Affirmations: Remind yourself that the panic attack is temporary and that you are safe. Repeating reassuring statements, such as “This will pass” or “I am in control,” can help alleviate the trail of fearful thoughts.
HOW CAN I GET RID OF PANIC ATTACKS?
Support from a Mental Health Professional: If panic attacks are frequent or severe, seeking help from a mental health professional is essential to exclude the presence of a panic disorder. A 2022 study highlights the importance of Cognitive behavioral therapy and medication in panic disorder and generalized anxiety.
Talking therapy with a mental health professional helps address negative thought patterns and behaviors. The shift in perspective has shown to be a game changer for many people suffering from anxiety and panic.
A therapist dealing with talk therapy and CBT can guide you to cope with panic attacks during stressful situations.
Regular Exercise and a Healthy Lifestyle: Regular physical activity can help manage overall anxiety levels, as exercise releases endorphins, which improve mood and reduce stress. Maintaining a balanced diet, getting adequate sleep, and avoiding excessive caffeine and alcohol all contribute to emotional stability and can reduce anxiety.
Practice focusing on the present moment without judgment.
Implementing a mindfulness approach in life shifts your attention away from the panic and reduces its intensity. When healthy habits become a regular part of life, they are easier to maintain during stressful times and mitigate the impact of panic attacks over time.
A WORD FROM MENTAL NURTURING:
Panic attacks, while intensely distressing, are manageable with stress management techniques and support from professionals. There are various triggers for panic attacks, from a combination of stress, anxiety, and genetics.
Living with panic attacks can be agonizing, but it's possible to seek relief with appropriate treatment modalities. Immediate coping techniques such as deep breathing, grounding exercises, and mindfulness can help alleviate the intensity of an attack. Over the long term, incorporating regular exercise, maintaining a healthy lifestyle, and seeking professional help through therapy or medication can address the root cause and lead to recovery.
By embracing immediate and long-term strategies, individuals can reclaim their power and elevate their overall well-being, paving the way for a more balanced and fulfilling life, free from the grip of anxiety and panic.
RESOURCES:
1. DeGeorge KC, Grover M, Streeter GS. Generalized Anxiety Disorder and Panic Disorder in Adults. Am Fam Physician. 2022 Aug;106(2):157-164. PMID: 35977134.
2. NHS inform. (2024, August 2). How to deal with panic and anxiety | NHS inform. NHS Inform.
https://www.nhsinform.scot/healthy-living/mental-wellbeing/anxiety-and-panic/how-to-deal-with-panic-and-anxiety/
3. Smoller JW. The Genetics of Stress-Related Disorders: PTSD, Depression, and Anxiety Disorders. Neuropsychopharmacology. 2016 Jan;41(1):297-319. doi: 10.1038/npp.2015.266. Epub 2015 Aug 31. PMID: 26321314; PMCID: PMC4677147.
4. Aslam SY, Zortea T, Salkovskis P. The cognitive theory of panic disorder: A systematic narrative review. Clin Psychol Rev. 2024 Nov;113:102483. doi: 10.1016/j.cpr.2024.102483. Epub 2024 Aug 13. PMID: 39180929.
Written by:
Rumsha Abdul Aziz, MS Psychology,
On Junuary 08, 2025
