How to Deal with Panic Attacks

Panic attacks are overwhelming, sudden bouts of anxiety. Symptoms of a panic attack are both physical and emotional, often including sweating, palpitations/feeling like you’re having a heart attack, losing control, shortness of breath, nausea, trembling, hot flashes, lightheadedness, feelings of detachment, and feelings of impending doom. These episodes occur “out of the blue,” not in conjunction with a known fear or stressor.

In the past year, an estimated 2.7% of U.S. adults had panic disorder. Contributing factors usually include a family history of panic disorders and co-morbid mental health diagnoses. Panic attacks are frequently co-morbid with other disorders such as Anxiety disorders, Mood disorders, Phobias, Psychotic disorders, Trauma and stress-related disorders, and/or a high ACE (Adverse Childhood Experiences) score. Often there is no specific trigger for a panic attack. However, some people who experience a phobia-related trigger may experience a panic attack.

Panic attacks can be diagnosed by a mental health provider, primary care doctor, or psychiatrist based on criteria in the DSM-5. Your healthcare provider will take note of your medical history and current symptoms and may possibly run tests to rule out other potential conditions. A panic disorder diagnosis may be made after ruling out the effects of substances and other general medical conditions. One must experience unexpected, repeated panic attacks as well as one month or more of:

Persistently worrying about having panic attacks or their consequences
Changing your behaviors to avoid situations that you think may trigger an attack

Psychotherapy, medication, or a combination of both are very effective means of treating panic attacks and panic disorders. Here’s how you can deal with panic attacks:

Deep breathing- Slow breaths in through the nose and out through the mouth can help reduce symptoms while in the attack. Practicing guided meditation can help you learn deep breathing to use in a panic attack.
Acknowledging the panic attack- Being aware that you are having a panic attack and not another serious health-related issue can help manage the fear and associated symptoms. Identifying your symptoms with your healthcare provider can help you feel more aware in the moment.
Utilizing mindfulness- Mindfulness techniques can help ground and recenter you to the present. Grounding allows you to affirm what is known and constant about a situation.
Relaxing your muscles- Progressive muscle relaxation (PMR) is a technique that involves tensing and releasing different muscle groups to ease stress and anxiety.

Panic attacks are often overwhelming and exhausting. You can reduce your risk of having a panic attack by decreasing caffeine and alcohol, avoiding smoking, exercising regularly, eating a healthy diet, and engaging in stress management. Call us today at 301-570-7500 to get help on how to deal with panic attacks.

Related Apps:

Meditation Apps: Headspace or Calm
Mood tracker Apps: Daylio or Bearable
Self-care App: Finch or I Am- Daily Affirmations

References:

Cleveland Clinic. (2003, February 12). Panic Attacks & Panic Disorder. https://my.clevelandclinic.org/health/diseases/4451-panic-attack-panic-disorder

Gotter, Ana. (2018, December 7). 13 Ways to Stop a Panic Attack. https://www.healthline.com/health/how-to-stop-a-panic-attack

National Institute of Mental Heal. (2023). Panic Disorder. https://www.nimh.nih.gov/health/statistics/panic-disorder#part_2655

Smith, William. (2021, April 20). How to Treat Panic Attacks: 6 Exercises and Techniques. https://positivepsychology.com/panic-attack-treatment/