Mastering Panic Attacks: Effective Calming Strategies

Managing Panic Attacks: Effective Strategies for Finding Calm

Panic attacks can feel overwhelming and frightening. When experiencing a panic attack, individuals may believe they’re facing a medical emergency or that their life is in danger. The physical sensations can be distressing – shakiness, hyperventilation, ringing in the ears, numbness or tingling in extremities, and chest pain are just some of the symptoms that can occur.

If you’re among those who struggle with panic attacks, you may find it difficult to control symptoms or reduce panic during an episode. However, learning effective calming techniques is absolutely achievable. There are numerous methods you can employ to manage the effects of your symptoms and prevent panic attacks from escalating.

Understanding Panic Attacks

Having a clear understanding of what panic attacks are and why they occur can be helpful for those who experience them. Panic attacks often represent a stress response to feeling overwhelmed, pressured, or fearful. They might be triggered by traumatic events, loss, or perceived threats. During a panic attack, your body’s fight-flight-freeze response may activate, creating an urgent sense that you need to escape, fight, or become immobilized.

Panic attacks can be associated with various anxiety disorders, including generalized anxiety disorder, social anxiety disorder, and panic disorder. Particularly, panic disorder is characterized by recurring or chronic panic attacks.

Common symptoms of a panic attack include:

• Intense feelings of dread, fear, or anxiety
• Sweating
• Trembling or shaking
• Chest discomfort
• Shortness of breath
• Chills or hot flashes
• Choking sensations
• Nausea
• Muscle tension
• Digestive disturbances
• Dizziness
• Crying
• Strong urges to flee, fight, or freeze
• Feeling detached from yourself or reality

Panic attacks can feel genuinely threatening and may be terrifying to experience. They can also be mistaken for other health conditions, such as heart attacks. Understanding techniques to reduce fear can help you distinguish between a panic attack and a genuine medical emergency.

Effective Coping Strategies for Panic Attacks

Living with panic attacks can be challenging. You might experience stress simply anticipating future attacks. Sometimes you won’t know what triggers your attacks, or you may feel completely out of control when they occur. Daily life events, relationships, or situations can all potentially trigger panic.

During a panic attack, your body and mind can feel overwhelmed, making it difficult to interact with or notice your immediate environment. When fear and stress responses take over, regaining control can seem impossible. However, there are specific exercises you can learn to help minimize and sometimes even stop a panic attack. Consider the following techniques:

1. Reset Your Nervous System

Recent research on panic attacks has found that immediate exposure to cold temperatures can interrupt panic symptoms. Studies have shown that cold water immersion can effectively stop panic symptoms in some individuals. The TIPP skill from dialectical behavior therapy (DBT) incorporates this knowledge. According to DBT principles, safely placing your face in cold water or applying an ice pack to your face can help regulate emotional distress. The TIPP skill consists of:

1. T: Changing your body’s temperature
2. I: Engaging in intense exercise
3. P: Practicing paced breathing and muscle relaxation techniques

Consider connecting with a ReachLink therapist who can guide you through implementing these DBT skills effectively.

2. Focus on Your Breathing

Hyperventilation is a common and distressing symptom of panic attacks. During an episode, your breathing may become shallow, potentially depriving your body of oxygen and worsening other symptoms.

While people often advise those experiencing panic to “just take a deep breath,” this can be difficult to accomplish when you’re hyperventilating. Instead, consider using a breathing app that provides guided exercises with calming visuals and soothing sounds. Once downloaded, these apps can guide you through breathing exercises, showing you when to inhale and exhale. While you may need to try several before finding one that works for you, such apps can be valuable tools for managing panic attacks.

You might also try box breathing by following these steps:

1. Inhale for five seconds
2. Hold your breath for four seconds
3. Exhale for five seconds
4. Hold for four seconds before inhaling again

As you begin to calm down, transition to normal breathing. Focus on breathing in through your nose and out through your mouth, paying attention to the sensations of your breath.

3. Assess the Situation Objectively

Many people experiencing panic attacks feel they’re having a medical emergency. When panicking, try to focus on the facts to assess the actual risk. For instance, symptoms of cardiac events typically last longer than 30 minutes, while panic attacks are usually shorter in duration. If you’re uncertain, consider calling a 24-hour nurse line in your area for guidance on whether you should seek emergency care.

Ask yourself these questions:

• Have I experienced these symptoms before?
• If so, were they related to a panic attack?
• Do I have a fever or low oxygen level?
• Were there identifiable triggers that might explain how I’m feeling?
• Is there someone I can reach out to for support?

If you have a trusted friend or family member, let them know what you’re experiencing. Their presence can be comforting until the panic subsides. If you sense an attack coming on, having someone with you can sometimes help prevent it from fully developing.

Although panic attacks can make you feel like you’re dying, they rarely cause death. However, if you remain uncertain about your physical condition after evaluating your situation, medical professionals recommend seeking evaluation at an urgent care facility or emergency room, especially since panic symptoms can resemble those of cardiac events.

4. Practice Grounding Techniques

During panic attacks, you might experience tunnel vision and find it difficult to focus on anything beyond your immediate sensations or emotions. Grounding techniques can be highly effective for managing panic. Grounding involves focusing on the present moment, reconnecting with your body, and reducing dissociation—a common experience during panic attacks.

When feeling panicked, direct your attention inward by asking yourself:

• What sounds do I hear?
• What can I see around me?
• How does the surface I’m touching feel?
• Are there any non-distressing scents in my environment?

You can also use the self-soothing technique from DBT to engage your five senses once you’re able to move. Find an activity for each sense—perhaps wearing soft clothing and petting a dog (touch), watching a calming video (sight), or having a small snack (taste).

If practicing grounding during a panic attack proves challenging, consider placing written reminders in visible locations or asking someone you trust to help guide you. Your ReachLink therapist can also provide personalized guidance for developing effective grounding practices.

Professional Support Through Telehealth Therapy

If you experience frequent panic attacks, seeking mental health support is advisable. Panic attacks often stem from stress, trauma, or anxiety. Through