Help With Panic Attacks
You feel a sudden rush of panic.
You grimace and grit your teeth. You are immediately sweaty and your stomach hurts. Slowly you become aware of a perceived threat - that in all probability is not actually dangerous. The brain’s emergency system is old, and not specific. It changes somewhat benign things and assigns probability to them that is far more threatening than they actually are. Coping with sudden stressors that causes panic is an art and a science.
Shock
An sudden, shocking event happens. You perceive it, or perhaps not. You don’t understand whole thing, and might be in shock. But it is there. Your brain experiences it. The brain is very effective at coping. In the case of a false threat, we still feel panic. You wake from a terrible dream that perhaps you may not entirely remember. It is clear it was a dream and not real. But your body feels like it was real and it takes you some time to recover. What happens when you feel a real life anxiety or panic nightmare?
Physical Sensations of Panic
You feel physical sensations of panic. What do you feel? Breath quickens, pupils dilate. The hair on your body stands up. Tingle through your whole body and not in a good way. Your pulse quickens and races. It feels like you can’t catch your breath. You start to feel sweaty and hot. Your whole body is hot and begins to tremble. Your stomach churns or you might feel toilet urgency. Your mouth is dry like a desert. Experiencing physical sensations of a panic attack is common and distressing. These sensations are what results from the body’s “fight or flight” response which is triggered when your senses perceive a threat - even when there is no threat. It is important to know what some of those sensations are because they are not the threat and while uncomfortable, they can not harm you physicially.
Rapid heartbeat (palpitations): Your heart may race or pound rapidly, sometimes feeling like it's skipping beats.
Shortness of breath or hyperventilation: You may feel like you can't catch your breath or that you're suffocating. This sensation can lead to further anxiety and exacerbate the panic attack.
Chest pain or discomfort: Some people experience chest tightness or pain during panic attacks, which can be mistaken for a heart attack.
Dizziness or lightheadedness: You may feel dizzy, unsteady, or faint during a panic attack.
Tingling sensations or numbness: Some people experience tingling or numbness in their extremities, such as their fingers or toes.
Sweating: You may suddenly start sweating, even if the environment is cool.
Trembling or shaking: Your body may tremble or shake involuntarily.
Hot flashes or chills: You might experience sudden sensations of heat or cold.
These physical sensations are a result of the body's physiological response to perceived danger. While they can be intense and frightening, it's important to remember that they are not harmful and will pass. Using relaxation techniques such as deep breathing, grounding exercises, and muscle relaxation can help alleviate some of these physical symptoms and reduce the intensity of a panic attack. If you experience panic attacks frequently or if they significantly impact your daily life, consider seeking support from a mental health professional who can provide guidance and treatment.
Psychological effects of Panic
Your thoughts start to race, focusing on a feeling of dread. All you can think is, “No”! The operative feeling described by many people is a feeling of, “Dread.” That feels terrible. But it is an important part of battling panic and panic attacks by realizing that this feeling will not be forever and second, that this will not hurt you physically. It will only be troubling psychologically. It may cause you to not focus or to be unaware of important things around you. It may also cause you to be distractible and pay less attention to your needs, such as appetite, eating or sleeping. Meanwhile…. this feeling is terrible. How can we decrease it in the short term?
Fear of Future Attacks: After experiencing a panic attack, individuals may develop a heightened fear of having another one. This fear can lead to anticipatory anxiety, where individuals are constantly worried about when the next attack will occur, potentially impacting their ability to engage in everyday activities.
Avoidance Behavior: To prevent future panic attacks, individuals may start avoiding situations or places where they have previously experienced panic attacks. This avoidance behavior can severely limit their activities and lead to social isolation.
Hypervigilance: Individuals may become hyper-aware of physical sensations, interpreting them as signs of an impending panic attack. This heightened sensitivity can contribute to increased anxiety and distress.
Negative Thought Patterns: Panic attacks can reinforce negative thought patterns, such as catastrophizing (expecting the worst possible outcome), overgeneralizing (believing that one panic attack means all future situations will be similarly distressing), and self-blame (thinking that the panic attack was a personal failure).
Depression: Chronic or severe panic attacks can contribute to the development of depression. The constant fear and avoidance associated with panic disorder can lead to feelings of hopelessness, helplessness, and worthlessness.
Impaired Quality of Life: The psychological impact of panic attacks can significantly impair an individual's quality of life. They may struggle to maintain relationships, hold down a job, or pursue their interests and goals.
Increased Stress and Tension: The experience of panic attacks can lead to chronic stress and tension, which can further exacerbate anxiety and contribute to physical health problems.
Low Self-Esteem: Individuals with panic disorder may experience low self-esteem due to their inability to control their anxiety symptoms. They may feel ashamed or embarrassed about their condition, especially if they perceive it as a sign of weakness.
What to do to fight panic?
What things help in the short term? Try not to fight it. Talk with yourself either out loud or at least inside your mind and heart. Say soothing things like, “it is going to be ok. You can handle this. It will all work out ok in the end.” Those things are what someone else can say to you, but you must start to self soothe. Next try to hang in there without running away. Of course you want this over. But running will not help.
You have to summon courage. The courage to fight. The courage to face this fear. Life is a journey and yours if not over even if there are negative consequences. You can handle these things better than you think.
Your thoughts, and your self talk are one key to help yourself. Often counseling takes the form of thought training. We teach people to place realism on their thoughts and to not distort the truth of what is happening to them.
We help people to take small, but frequent breaks from their thoughts. And when they do think, to fill their thoughts with positive and happy things to dwell on. We teach them to take stock; to count their blessings and actively remember the good things they have going for them.
We teach people to exercise. Because even though they may not feel like it, exercise is a natural anti-depressant and anti-anxiety medicine. It does not have to be heavy exercise or even sweaty. In fact research shows that exercise you deem as pleasurable is best.
We encourage people to envision a future in which things are better. We all know what the difficulties of our present is. If you can take a mental break and think about what could be, then we can plan steps to make your life much better with deeper and more satisfying happiness.
Practice Deep Breathing: Focus on your breathing. Inhale slowly and deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. Repeat this several times until you feel more relaxed.
Mindfulness and Grounding Techniques: Grounding techniques can help bring you back to the present moment and reduce the intensity of the panic attack. This can include focusing on your senses (what you see, hear, smell, taste, and touch) or engaging in a simple task like counting backwards from 100.
Progressive Muscle Relaxation: Start by tensing and then relaxing each muscle group in your body, one at a time. This can help release physical tension and promote relaxation.
Challenge Negative Thoughts: Panic attacks often involve catastrophic thinking. Challenge these thoughts by asking yourself if they're realistic or if there's evidence to support them. Try to replace them with more balanced and rational thoughts.
Create a Safety Plan: Develop a plan for managing panic attacks when they occur. Identify coping strategies that work for you and list them out. Sometimes having order in the midst of chaos makes us feel in control. Also, have a list of supportive contacts you can reach out to for help.
Regular Exercise and Healthy Lifestyle: Regular physical activity, proper nutrition, and adequate sleep can all contribute to overall well-being and reduce the likelihood of panic attacks.
Seek Professional Help: If panic attacks are interfering with your daily life, it's important to seek professional help. A therapist can work with you to develop coping strategies, address underlying issues, and provide support.
Remember that everyone's experience with panic attacks is unique, so it may take some time to find what works best for you. Don't hesitate to reach out for support when needed. Stop suffering with panic attacks now at: http://www.orlandparkcounselors.com/appointment
Further reading available by experts at: http://www.orlandparkcounselors.com/panic-attacks