5 Helpful Strategies To Manage A Panic Attack
Feeling the Electricity of Fear Throughout Your Body
You are walking around a store and all of a sudden you to start to feel overwhelm, warmth, a little clammy, like a rush is just coming over you, and with fear present you think to yourself “what is happening to me?”
You try so hard to avoid it and hold it off but finally your body is not able to do it any longer and then finally the panic attack takes over you.
Some people have described having a panic attack as feeling like having a heart attack. The fear is consuming and leaves you feeling worn out.
Tightness in your chest, fear of dying or losing control, and shortness of breath are common symptoms of panic attacks.
Understanding and being able to identify signs and symptoms of a panic attack is important. Knowing these can be helpful and assist in identifying what strategies might be most useful for you.
Panic attacks can be brought on due to high levels of anxiety or can happen out of the blue for no known reason. Seeking therapy for anxiety can help to reduce chances of panic attacks. I work with clients in Maryland and North Carolina providing online therapy in Wilmington, North Carolina. I provide treatment for anxiety, imposter syndrome, perfectionism, and burnout.
What is a Panic Attack?
A panic attack is a sudden and intense feeling of fear that overcomes you. Your body experiences a lot of physical symptoms and your body’s autonomic nervous system kicks into gear. This system is in control of your fight-or-flight response.
Panic attacks can occur out of nowhere or can happen as a result of experiencing high levels of stress over a prolonged time. While panic attacks are not dangerous or harmful to you, they have been described as feeling like you are having a heart attack or dying.
I often hear my clients use panic attacks and anxiety attacks interchangeably. While there are a lot of similarities there are some key differences too. To learn more about the difference between an anxiety attack and panic attack, check out this blog post.
Symptoms of a Panic Attack
Listed below are common symptoms of a panic attack:
Fear of loss of control or death
Sense of impending doom
Feeling detached or not in reality
Chest pain
Increase in heart rate
Chills
Hot Flashes
Dizzy or faint
Nausea
Shortness of breath
Shaking or trembling
Numbness or tingling sensations
Sweating
Panic attacks can feel very scary and most often last from beginning to end 20-30 minutes. After a panic attack is over you may feel exhausted and worn out. Most often clients have the fear that another panic attack will occur.
5 Strategies to Use for Panic Attacks
Once you can recognize the symptoms of a panic attack that you experience you can then try out some of these strategies listed below to help manage your symptoms.
1st Strategy for Panic Attacks: GROUNDING YOURSELF
Grounding techniques are some of the basic most important skills I teach to my anxiety clients that experience panic attacks. Grounding techniques will help keep you in the present moment.
Example exercises:
Hold a piece of ice
Hold a warm cup of coffee or tea
Press your fingertips together
Press your feet into the floor or ground
Choose a topic and name as many items as you can:
Fruits - banana, apple, pear, etc.
Sport teams - Orioles, Giants, Rangers, etc.
Colors - red, blue, purple, etc.
2nd Strategy for panic attacks: COME TO YOUR SENSES
Just like the grounding skills mentioned above using your senses can help bring you back into the present moment. When having a panic attack you are most likely not operating in the present moment because your body and mind is so spun up in the overwhelming feelings and fear.
Using the 5-4-3-2-1 technique is a skill that can be really useful and encourages you to focus on using your senses.
Name 5 things you can SEE - Look around and call them out. Notice small details you would not usually notice.
Name 4 things you can FEEL - This could be textures around you or sensations of clothing on your body. It can also include feeling the warmth on your skin from the sun.
Name 3 things you can HEAR - Try closing your eyes if it feels comfortable and listening. Maybe you can pick out things you have never noticed before or over time has become like background noise. Tune into them.
Name 2 things you can SMELL - Again I also suggest closing your eyes for this part of the exercise as well if it feels comfortable because it will help you to focus more easily. Try picking out scents in the air or around you.
Name 1 thing you can TASTE - Take a drink, bite of candy, some gum, etc. and try describing the taste or flavors.
3rd Strategy for panic attacks: TALK TO YOURSELF
If you are in a safe place remind yourself you are safe. Symptoms of a panic attack include fear of losing control or not being safe. Remember panic attacks can be scary but are not dangerous.
4th strategy for panic attacks: RIDE THE WAVE
If you can feel the panic attack coming on most often allowing yourself to experience it and ride it out is the most helpful rather than trying to fight it. When trying to hold off a panic attack it can prolong the uncomfortable feelings.
5th strategy for panic attacks: BREATHE
During a panic attack shortness of breath and tightness in your chest are common symptoms. If you can try to slow your breathing down and take more deep breaths from your diaphragm it can help you to manage through some of the symptoms you may be experiencing.
One of the most important pieces I stress to my clients is practicing their strategies or coping skills ESPECIALLY when their anxiety is not high. This is important because it is helpful to know which skills work for you. So if you find one that you connect with I encourage you to PRACTICE PRACTICE PRACTICE.
Getting Help for Panic Attacks in Maryland and North Carolina
If you are ready to begin getting help for your anxiety and panic attacks reach out and schedule your free 15 minute consultation. And if you want to know more about getting started in the therapy process check that out too!
Learn more about me and how I can help!
If you live in North Carolina or in the state of Maryland I also provide online therapy as well.
If you are interested in trying out online therapy but not sure if it is right for you, check out this blog post - Is Online Therapy Right For Me? & Benefits of Using Online Therapy for Anxiety Relief
Also check out these other blog posts related to anxiety to learn more.
What to Expect When You Start Therapy for Anxiety
5 Tips for Choosing the Best Anxiety Therapist in Wilmington, NC
You don’t have to suffer in silence. Getting help for your anxiety and panic attacks can start today!
Stay Safe. Be Well.
By: Laura Rippeon, LCSW, LCSW-C
Updated 3/12/23