Everyone feels panic from time to time. A casual scroll through your social media news feed can sometimes do the trick. A panic attack, however, is a different story. More than a momentary scare, a panic attack is a downright frightening release of adrenaline into your bloodstream. When it happens, you feel as if it might never end.
Then, add to all of this the frequent lack of explanation for what happened. Let’s say you’ve left your house and you tap your pocket to make sure your phone is there. But it’s not. What follows—as you frantically check every other pocket, your bag, and the general area—is a moment of genuine panic.
Conversely, there is no clear consensus as to what causes a panic attack. It’s believed that some people are more prone than others. In addition, there seems to be a connection between panic attacks and new, ongoing stressful situations. As a result, the best course of long-term action may an exploration of one’s anxiety, triggers, and patterns.
What Does a Panic Attack Look and Feel Like?
In general, symptoms fall into two broad categories:
Psychological
- Terror, as in feeling genuinely terrified and helpless
- No matter how bad you feel, you may believe it will get worse
- Believing you may die
- Perhaps worst of all is the certainty with which you feel you have no control
Needless to say, such terror manifests in our bodies, too.
Physical
- General weakness
- Lightheadedness and dizziness
- Chills, cold sweats
- Tingling and/or numbness in hands fingers
- Chest pain, rapid heart rate, difficulty breathing
- Loss of balance
Each person will feel their own versions of these symptoms, but a sense of deep panic will be the common thread.
What to Do When Panic Attacks
After reading the symptoms, you may give the side-eye to any suggestions for relief. However, even a small impact is progress. To follow are some steps we can each ponder before a panic attack occurs.
1. Identify the situation for what it is
A panic attack will tell you lies. It will make you believe all kinds of bad things are happening. This can lead you to not identify it for what it is. Once you consciously accept that a panic attack is in progress, you are on your way to ending it.
2. Remind yourself that every panic attack ends
Another lie is that this panic attack will never end, and just keep getting worse. Counter this by remembering how every other panic attack has indeed ended. This one will end, too.
3. Assume whatever control you can
When control is hard to find, take whatever you can get. This might mean something as basic as commanding the attack to stop. Yell at it. Let it know you’re on to it and will fight back.
4. Refuse to give the panic attack your full attention
Panic attacks thrive by consuming you. They weaken when you aim some of your attention elsewhere. Turn on your favorite song or start working up a sweat by exercising. If possible, call a friend.
5. Ground yourself in the here and now
Another way to regain control is to hyper-focus on your surroundings. Ground yourself in what you can see, touch, smell, and hear.
Can Therapy Address the Panic?
The short answer is yes. Even if we’re unclear about the general cause, we can agree that aspects of our behavior can have an impact on the attack’s severity. Like anything else, our reaction plays a big role.
That’s where a counselor can help you lay the groundwork for managing panic attacks. You are not alone and you are not powerless. Ask for help and work as a team to create change.
