10 Ways To Stop A Panic Attack
With 2021 in the second year of Covid-19 lockdowns, people have experienced increased anxieties; someone close to you may experience a panic attack.
I remember experiencing my first panic attack 20 years ago.
Due to a high-pressure job, endless traveling, deadlines, and extracurricular activities in the church, I got about 4 hours of sleep a night.
I had a bad cold, was coughing, and had dance practice for a performance.
Some of you may know this – I love to watch dance but hate dancing myself with dread.
My friends told me it was the initial stage fright – I’ll get over it and learn to enjoy performing.
The first performance went well.
A week later, we performed again.
I was feeling poorly with the exertion.
I experienced the physical symptoms of a panic attack, but I didn’t know what it was back then.
My heart was racing. I was sweating and felt weak.
After the performance, everyone left, and I stumbled to my car and drove home, but I still felt poorly.
By 11 pm, my heart was racing, I was weak and dizzy, my hands felt numb, and my entire body felt tingly, including my lips and eyelids.
I had breathing difficulties, and my neighbor immediately drove me to ER.
According to the Medical Officer, I had a panic attack.
It was a sudden episode of intense fear that triggered severe physical reactions.
As I thought that I was “dying,” I started to breathe rapidly, shallow breaths that caused my hyperventilation.
Hyperventilation is rapid or deep breathing, usually caused by anxiety or panic. Breathing too fast or over-breathing, actually leaves you feeling breathless. When you breathe, you inhale oxygen and exhale carbon dioxide.
I was at the point of near exhaustion from insufficient rest coupled with a bad cough, and I could not breathe properly.
Was I in real imminent danger?
I was hospitalized and put on a nebulizer.
I don’t remember much of my stay in the hospital, except I slept soundly for the first time in months.
Twice a day, a nurse would help lloosenmucus from my lungs with ca upped hand clapping on my upper back.
I was discharged after about ten days and slowly regained my composure by working on relaxing exercises and learning to “let go.”
If you or someone you’ve loved have experienced panic attacks, read on.
Panic Attack Feels So Real
The fear and terror that a person experiences during a panic attack are not in proportion to the actual situation and may be unrelated to what is happening around them.
With the lockdown and the effects of the pandemic, many people are feeling anxious.
Many unknowns exist about their future, their jobs, livelihoods, and whether they should take the vaccines.
Some want to but can’t bear waiting in line.
Others may hear of stories of people taking vaccines and falling sick.
Even more, they may learn of people they know succumbing to Covid-19.
For some people, the sounds of sirens from ambulance runs, or police cars making announcements may be scary.
Many little things add up to the feeling of insecurity and vulnerability.
It can be from queuing for groceries to others not observing social distancing – not wearing a mask.
For some, just seeing an image on social media of more numbers cases will get them worked up.
For others, it could be being cooped up at home.
When panic attacks come – it is such a scary and visceral experience.
First thoughts – am I having a heart attack?
Am I dying?
Your heart races, tyourbody sweats, yand our face gets flushed.
You can feel your thoughts race around 100 miles per hour. Every little worry you had before becomes a major catastrophe.
The dripping faucet soon becomes a flood.
A drizzle becomes a raging tornado in your mind.
Everything seems to spiral out of control.
You may feel incredibly overwhelmed.
Both your thoughts and body sensations are affected.
Or you may get frozen by the fear, just hoping the panic will soon end.
If you feel you need medical attention, please get it immediately.
There’s a lot of overlap in heart attacks and panic attacks – the symptoms of heart attacks in women differ from those in men.
Please DO NOT try to meditate and deep breathe your way through a cardiac attack.
Remember, I went to the ER for my symptoms in the Intro above.
Panic Attack Symptoms
Panic attacks involve sudden feelings of terror that strike without warning.
These episodes can occur at any time, even during sleep.
People experiencing a panic attack may believe they have a heart attack or are dying or going crazy.
The fear and terror that a person experiences during a panic attack are not in proportion to the actual situation and may be unrelated to what is happening around them.
Most people with panic attacks experience several of the following symptoms heart.
I was feeling weak, faint, or dizzy.
- Tingling or numbness in the hands and fingers.
- Sense of terror, or impending doom or death.
- Feeling sweaty or having chills.
- Chest pains
- Breathing difficulties
- Feeling a loss of control
A Panic attack can be very frightening.
When panic attacks occur, you might think you’re losing control of your mind, and body, and even think you are having a heart attack or dying.
I remembered asking my friend to call a pastor – just in case.
I was that “sure” that I felt like dying…
If you haven’t had a panic attack before, you may not understand.
The episodes are overwhelming as well as terrifying – the symptoms are both physical as well as emotional.
The panic attacks are sudden, and they pounce on me – these intense surges of fear, panic, or anxiety.
Many people with panic attacks may have difficulty breathing or claim that they don’t feel the air going in their lungs.
They may feel their hearts pounding, sweat profusely, and tremble.
Some people experience chest pain or feel detachment from reality or themselves during a panic attack.
Hence, they may think they have a heart attack.
Others have reported feeling they can’t move their limbs or feel like they are having a stroke.
Is there a difference between panic and an anxiety attack?
Anxiety attack symptoms include a surge of overwhelming panic.
Some people feel like they are going crazy or feel like they are going to pass out.
Others may experience rapid heart palpitations or chest pain.
First, Use this strategy to stop a panic attack with the five things.
“I look around to find five things I can see, four things I can touch, three things I can hear, two things I can smell, and one thing I can taste. It’s called grounding.” – Sam A.
“Grounding techniques…. Focus on what’s around you, what it looks like, the smell, the texture.” – Gia S.
“Look around you for…
• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste
This is called ‘grounding.’ It can help when you feel like you have lost control of your surroundings and or your head.” – Tracy K.
What are the strategies you can use to try to stop a panic attack?
Panic attacks can be scary and may hit you quickly.
1 Recognize that you have a panic attack
When you recognize that you’re having a panic attack and NOT a heart attack- you can remind yourself that this is temporary.
The feeling will pass.
You’re going to be OK.
The fear of impending doom and that you may be dying are both symptoms of panic attacks.
2 Use deep breathing
Deep breathing can reduce symptoms of panic during an attack.
You will want to slow your breath down.
Rapid breathing will cause hyperventilation and increase fear.
If you’re able to control your breathing – you will be able to lessen the panic attack itself.
Focus on taking deep breaths in and out through your mouth.
Feel the air slowly fill your chest and belly and then slowly leave them again.
Breathe in for a count of four, hold for a second, and then breathe out for a count of four.
3. Close your eyes
Some panic attacks come from visual triggers that can overwhelm you.
If you’re in a fast-paced environment with many visual stimuli, this can feed your panic attack.
To reduce the stimuli, close your eyes during your panic attack to block out any extra stimuli.
It will make it easier to focus on your breathing.
4. Practice mindfulness
Mindfulness can help ground you in the reality of where you are at the moment.
Since panic attacks can cause a feeling of detachment – or separation from reality, knowing where you are helping ground you.
Focus on the familiar physical sensations.
You can use your hands to feel the texture of your jeans.
Or you heel in the carpet or if your outside on the grass or the ground.
These specific sensations around you, and you have something objective to focus on.
5. Find a focus object
To focus your mind, pick one object in clear sight.
Consciously note everything about the object.
For example, you can focus on a clock.
Describe the patterns, color, shapes, and size of the clock to yourself.
Notice how the hand on the clock jerks when it ticks.
Look and see if it’s slightly crooked.
Focus all your energy on this object, and soon your panic symptoms will subside.
6. Progressive Relaxation Techniques
Much like deep breathing – muscle relaxation techniques can help stop your panic attack.
What one can do is to relax one muscle group at a time consciously.
Start with something simple – relaxing your toes one by one.
Then relax your feet, your ankles next.
Slowly move your way up through your body.
Muscle relaxation techniques are most effective if you’ve practiced them beforehand.
7. Picture your SAFE, happy place
Picture yourself when you are most relaxed.
Was it an evening stroll on the beach?
A relaxing cabin in the hills?
A spa experience?
Think of the most relaxing place in the world that you would enjoy.
Picture yourself there and focus on being happy.
What are the details?
Are you walking barefoot in the sand with gentle waves lapping your feet?
Are you rubbing the pin tree needles between your fingers and smelling the scent?
Think of a quite conducive relaxing place somewhere calm, not the bustling city streets and neon lights.
8. Engage in light exercise
If you are not hyperventilating or struggling to breathe, feel dizzy or faint, you can move gently.
When you exercise, you get the blood pumping.
Endorphins can help flood our bodies and improve our moods.
Choose a light exercise that’s gentle on the body, like walking or swimming.
9. Keep lavender on hand
Lavender is known for being soothing and stress-relieving.
One of the best-known relaxing smells is Lavender.
I keep this handy and use a lavender spray on my pillow to help my body relax.
If you are prone to panic attacks, have some lavender essential oil on hand nearby.
You can use the lavender essential oil on your hand and put some on your forearms.
Breath in the scent.
You can also try drinking lavender or chamomile tea.
Lavender should not be combined with benzodiazepines which cause intense drowsiness.
10. Repeat a Mantra
Remember that “This too shall pass.”
The mantra you choose can be repeated internally and give you something to grasp onto during a panic attack.
Repeating a mantra internally can be reassuring during a panic attack.
You repeat it on a loop in your head until you feel the panic attack start to subside.
There are drugs that may help treat panic attacks if you take one as soon as you feel an attack coming on.
Some people may be dependent on therapy or medication to help.
Please see a doctor for proper assessment and correct disorder diagnosis before resorting to taking over-the-counter medication.
Some medications can be highly addictive and should only be taken under medical supervision.
In Conclusion In Case Of A Panic Attack:
Don’t go it alone if you experience distressing anxiety or panic.
Please reach out and get the help you need.
See a doctor or a professional therapist who can evaluate and provide the treatments you need to help you get these symptoms under control.
Knowing the difference between a panic attack and a life-threatening emergency is critical.
Be prepared to use the tips above to help you or someone close to you navigate these scary experiences.
If you have had or are having panic attacks regularly, please see a doctor as soon as possible.
It would be better to speak to a mental health professional immediately.
You will benefit significantly from both medication and talk therapy.
Open up to your family and loved ones. You can do this. There is no shame in getting help.
You can get through this – seeking help shows strength and intelligence.
If You Or A Loved One Experiences A Panic Attack – Online Consultation:
Teh Healinghart Centre (Ms. Doreen Teh, Clinical Psychologist)
Your Next Wave (Veronique Ficheux, Holistic Support with NLP, EFT & Matrix Reimprinting and Hypnotherapy)
Counseling and Mental Health Services in Malaysia
- Befrienders
- Malaysian Mental Health Association
- The Mind Faculty KL
- HumanKind Community Counselling
- Soul Mechanics
- Cara Cara
- MentCouch Psychology Centre
Sources:
11 Ways to Stop a Panic Attack
9 Tips To Help You Get Through A Panic Attack
