There are, for everyone, moments of frenzied alarm. Our heart races, our hands shake, and our head starts spinning. We feel temporarily panicked.
Then, of course, there are full-blown panic attacks.
This is not to downplay the discomfort and fear that accompany those unnerving times when everything feels terrifying and unfixable. However, it is crucial that we learn to identify and manage the types of panic attacks associated with a diagnosable disorder.
Inevitable Anxiety and Stress
Every single one of us has and will face very stressful situations. We may, for example, worry about a looming situation. When that worry morphs into dread we may, for a short while, lose perspective. That looming situation, in our minds, becomes impossible — even frightening. These heightened stress symptoms can, in turn, worry us to the point where we imagine ourselves to be in the throes of a health crisis.
Fortunately, in the vast majority of cases, we can eventually calm ourselves and deal with whatever arises. For someone with a panic disorder, this sort of episode can play out quite differently.
Panic Attacks
Some of the health conditions that cause panic attacks may include:
- Heart issues
- Agoraphobia
- Mitral valve prolapse
- Hyperthyroidism
- Hypoglycemia
The most common culprit, however, is an anxiety disorder, e.g.
- Generalized anxiety disorder
- Social anxiety
- Post-traumatic stress disorder (PTSD)
- Phobic disorders
There is even an anxiety-related condition called “panic disorder.” In all of the above instances, panic attacks are sudden, unexpected, relatively brief.
They usually present in the following manner:
- Extreme sensations of any combination: choking, heart palpitations, shortness of breath, shaking and trembling
- Dizzy, lightheaded, or nauseous sensations
- Temperature shifts from sweating to chills
- Tingling or numbness in your extremities
- Tightness and/or pain in the chest or torso
- Changes in mental state, from feeling detached to feeling certain that you might die
Such a range of distressing, disconcerting symptoms is enough to send anyone into a tailspin. Therefore, regardless of whatever we learn is causing our panic attacks, it is essential that we develop coping mechanisms for survival.
Panic Attack Survival Tips
1. Create a Plan in Advance
After a couple of attacks, we can identify triggers and patterns. Thus, when a triggering scenario is sensed, we can start our calming strategies (see #3). Also, it helps to educate family and close friends about ways they can help. In addition, look into nutritional steps that can take the edge off the panic. For example, B6 and iron increase serotonin — a.k.a. the “happy hormone.”
2. Choose Acceptance Over Struggle
Identify what is happening. Avoid fighting against the wave of terror. We can remind ourselves that this will pass and we will recover very soon.
3. Develop Calming Techniques
From deep breathing to calming mantras and beyond, we can employ methods to speed up the process. The calmer we keep ourselves, the less power the panic holds over us.
4. Connect With Your Thinking Brain
Our emotional brain has lost perspective. Our thinking brain, however, is still present — just waiting to talk us through the panic with a steady dose of reality.
5. Practice Daily Self-Care
From regular sleep patterns to healthy eating habits to daily exercise, we have the power to fortify ourselves as we move along the road to recovery.
Don’t Go it Alone!
Panic attacks can leave us in a state of heightened worry. We live in dread of when one may sneak upon us again. This ongoing feeling of fight-or-flight can wreak havoc on our bodies and minds. This is all the more reason to seek regular guidance from a trained professional. Weekly therapy sessions can become a personal place to seek calm and the confidence to move forward.
For more information on Trauma Therapy click here.
