Managing Panic Attacks

Managing Panic attacks

The word panic means an uncontrollable fear or anxiety that can lead to us acting impulsively or irrationally.   So, whether we have experienced panic attacks or not, just the thought of a panic attack begins a process of contraction inside of us, our defences begin.   Can you feel that as you begin reading this?

But I want to share with you some tips for dealing with panic attacks, as well as sharing a breath you can use if you are ever in that situation.

What is a panic attack?

A panic attack is a feeling of sudden and intense anxiety.

Panic attacks can also have physical symptoms, including:

• shaking
• feeling disorientated
• nausea
• rapid, irregular heartbeats
• dry mouth
• breathlessness
• sweating
• dizziness 

The symptoms of a panic attack are not physically dangerous but can be very frightening.

They can make you feel as though you're having a heart attack, or that you're going to collapse or even die.

Most panic attacks last somewhere from 5 minutes to half an hour.

A panic attack is a more visible manifestation of anxiety. 

What makes the panic attack much tougher is that they are impossible to hide unless you are physically alone, but you still can’t hide it from yourself.

Others may see that a person going through a panic attack might be shaking, breathless, dizzy, sweating.

So, in a sense it could be a good thing that maybe now you will get some support – some help.

It wasn’t until my own daughter started having panic attacks that she got scared enough to really open up to me.  Then we worked together on this, and her anxiety and the whole things lifted so fast – within 2 weeks.

I mean literally the whole thing – after a year of being frozen, full of anxiety, unable to communicate – then the panic attacks sparked an opening of the floodgates.

I have also experienced panic attacks around 15 years ago when I was going through a lot of stress, relationship problems, and a generalised anxiety I had been pretending wasn't there.   I started experiencing what are called night terrors. Deep, intense nihilistic feelings of the profound emptiness and pointlessness of life with rapid heart beat, sweating, fear and panic.  They lasted only for a few minutes, but happened most nights for several months.  It was always around 1-2am when my husband was asleep and I was alone with my thoughts and feelings. 

The "beauty" of panic attacks is that it is a wake up call.  But they were like an electric prod to actually start taking my own mental health seriously amongst looking after the whole family, pets, clients, work.

Then I became a student again and started attending retreats, courses, intensifying my personal practices and the panic attacks lifted, as well as the anxieties.  Joy returned.  

Here are some ways to manage panic attacks:

1. Remember that panic attacks always pass, and the symptoms are not a sign of anything harmful happening.
2. Try to remind yourself that the symptoms you're experiencing are caused by anxiety rather than a physical health emergency.
3. Don't look for distractions. Ride out the attack.  If possible, it's important to try to remain in the situation until the anxiety has subsided.
4. Confront your fear. If you don't run away from it, you're giving yourself a chance to discover that nothing's going to happen.
5. As the anxiety begins to pass, start to focus on your surroundings and continue to do what you were doing before.
6. If you’re having a short, sudden panic attack, it can be helpful to have someone with you, reassuring you that it will pass, and the symptoms are nothing to worry about. 

Breath Exercise during a Panic attack

Let’s now look at how to breathe if you are experiencing a panic attack

It is very simple, but very effective for all the reasons we spoke about earlier.  It needs to be very simple.

The exercise gives you a sense of control by controlling the breath

It reduces the release of fight or flight hormones

It calms the mind through counting.

 If you experience panic attacks, then practice this daily so you will remember what to do when an attack happens.

5 minute Breath exercise for Panic Attacks

 Please close your eyes

 Firstly, remember that you are going to be alright.  Nothing awful will happen to you.  You are just going through a natural process.

 You can take control of this by slowing down your breathing and focusing on the words “I am safe.  I am relaxed” even if you don’t initially believe it. 

 Begin by placing you hand on your diaphragm which is between your tummy button and your ribs. So please do this now

 Close your mouth and breathe in and out through the nose.

 As you breathe in feel your hand moving out as your stomach expands like a balloon.

 As you breathe out feel your hand moving in as your stomach deflates.

 Tell yourself that you are safe.  You are relaxed

 Count steadily from 1 to 4 on each in-breath and from 1 to 4 on each out-breath.

 You may not be able to get to 4 at first but keep focussing on this and you will soon be able to breathe to 4.

 Keep your eyes closed and focus on your breathing.

 Count steadily from 1 to 4 on each in-breath and from 1 to 4 on each out-breath.

 Aim to breathe slowly and evenly

 Say inwardly

 I am safe

 I am relaxed

 I am safe

 I am relaxed

 1 2 3 4

 1 2 3 4

Remember panic attacks in a way are something to be celebrated.

It means you cannot conceal your anxieties anymore and it is like a champagne cork popping out as the pressure of concealing low, mid-level anxieties has not got to a level you can’t keep it down anymore. 

Help is much more likely start to come from others or from within yourself with this outward expression of intense anxiety.   

If anyone would like to receive the breath audio for panic attacks please contact us and request it.