Tips for Managing Panic Attacks
Is This a Panic Attack? How Do I Make It Stop?
A panic attack is a sudden intense episode that causes a physical reaction when there is no apparent cause or real danger. Panic attacks can feel different for everyone. Some people experience a rush of adrenaline, racing heartbeat, sweating, rapid breathing, sense of doom or momentary confusion. Often, people are afraid they are dying, having a heart attack, going crazy or losing control. It is important to remember that panic attacks are not dangerous and do not last forever. Below are a few tips and strategies you can try if you think you are having a panic attack.
Tip 1- Correct the Scary Thought
1. Most of the time, the thought we are having during the panic attack is something like “I’m going to die,””I’m going crazy,” “I’m losing control,” and is not accurate. If you can look at the facts that go against the thought, it can be helpful in reducing the immediate sense of panic. An example - a 23 year old healthy man experiences a panic attack with intense sweating and rapid heart rate. He believes he is having a heart attack and dying. If he knows that it is a panic attack he can correct the inaccurate thought by reminding himself that he is healthy, just had a normal EKG and has experienced similar panic attacks before. Focusing on why the scary thought is unlikely to be true is a good starting point for managing the panic attack.
Tip 2 - Try to Stop Monitoring Bodily Sensations
2. During a panic attack we are likely to be strongly focused on the sensations we are feeling in our bodies. These sensations can feel very intense and noticing the sensations helps reinforce the thought that something horrible is happening (belief that rapid heart rate = heart attack). If you notice that you are monitoring bodily sensations, try to shift your focus to something else outside of your body like a picture on the wall, passing car, music, or start a conversation with someone. This will help distract you and interrupt the thought pattern that something dangerous is happening to you.
Tip 3 - Don’t Avoid!
3. Sometimes we avoid certain places, people or things that have triggered anxiety or panic attacks in the past. That avoidance also reinforces the idea that panic attacks are dangerous (not true!). When we are continually avoid people or situations, we become less able to tolerate feeling uncomfortable and are not able to live the life we want.
Putting It All Together
Panic attacks can be very scary and you may feel like you are unable to handle the physical symptoms. Identifying that you are experiencing a panic attack, distracting yourself, limiting body monitoring and correcting the scary thoughts can help manage symptoms.
Are you suffering from anxiety and/or panic attacks and want to do something about it? If you feel that your anxiety or panic are out of control, let me be the one to help you! Call to set up a consultation today. Together, we can find solutions to your to manage your symptoms of anxiety and panic. Choosing the right therapist is an important decision, as this relationship is the foundation for successful therapy. I currently see clients in person in Hermosa Beach and San Pedro as well as virtually.
Please feel free to contact me if you have any questions about my practice or to find out more about the services that I offer.
