STOP! I'm Having a Panic Attack, Treatment and Management
Stop a Panic Attack: What is a Panic Attack?
Physical Sensations of a panic attack:
Pounding or racing heart palpitations
Shortness of breath
Chest pain tightness
Sweating or chills
Trembling shaking
Dizziness light-headedness
Numbness or tingling
Nausea
Stop a Panic Attack: How to Stop a Panic Attack
Let’s chat about self-talk when a panic attack starts. Negative self-talk can fuel rather than stop a panic attack.
Ex. I can’t breathe, I’m going to die, this is the worst, most terrifying thing ever. What is wrong with me?
Sound familiar?
If what you are experiencing is indeed a panic attack, your life is not at risk. But panic attacks are horrible.
So start with this self-talk.
Ex. I am safe. My heart is beating fast but also nice and regular. This is temporary and will end quickly.
Try to breather slowly. Count your breath. This will immediately stimulate a relaxation response.
Try to get up quickly, splash cold water on your face, squeeze an ice cube in your hand, place an ice pack or cube on the back of your knee or neck.
Feel it pass through and out…
Stop a Panic Attack: Treatment
Cognitive-Behavioural Therapy (CBT) for Spiraling Thoughts
Do you observe spiraling or critical thoughts start for you? Then a panic attack is triggered from these thoughts?
They may be health related Ex. I’m itchy, is it an STD? My heart is loud in my ears. Am I having a heart attack?
Your thoughts could be safety related. Ex. What if a bomb goes off while I am at this concert? A fire starts?
If you see the spiral start and can’t seem to control it, and this leads to panic attacks, you may want to try Cognitive-Behavioural Therapy (CBT).
This a strategy-based therapy that will take you through a series of exercises to introduce the control you do not feel you have over these thoughts.
As you learn these techniques you will be able to use them for years, getting better and better at this so they are more effective.
Emotion-Focused Therapy (EFT) When You Don’t Know Why Panic Attacks Happen
Do you have no idea where your panic attacks come from? Do they seem completely random and out of nowhere?
They may have an emotional trigger, playing out in your unconscious, as well as a genetic component (and there likely is!)
Panic attacks can be related to either an emotional trauma or emotions that you are unconsciously blocking/numbing.
Emotion-focused Therapy (EFT) can lead you on an exploration to identify these triggers or split-off emotions that plague you. They can then be healed so they have less power, decreased related symptoms Ex. Panic attacks.
This a process-based therapy in which a therapist will guide you through talking about feelings to fully access and process them, helping you meet your goals and make space for joy.
Stop a Panic Attack: Management
Panic attacks can be related to a Central Nervous System (CNS) that was developed in a challenging childhood home. You may have a personal trauma history and feel unsafe often. There is a also a genetic component to mental health struggles. This needs to be considered in a long-term anxiety management program.
Medication can be very effective for some. It lowers cortisol and adrenaline responses.
There are medications that are highly effective, specifically with obsessive thoughts. Ensure to tell you GP about this symptom.
Physical-
Meditation is a very powerful way to treat all anxiety symptoms. While a single meditation does relax us, consistent, repeated and daily practice can actually change the threshold for anxiety. This means it takes more anxiety-producing external stimuli to trigger a cortisol response, the driver behind panic attacks.
Try this meditation to reset the CNS in 5 minutes.
Exercise-
Similarly, physical exercise breaks down cortisol and adrenaline in the body. Again, consistency is key.
Do something brisk for 10-minutes. Ex. Run, cycle
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