Overcoming a Panic Attack

Overcoming a panic attack might seem impossible, especially if you think, "This is the end of me!" Fortunately, there are techniques you can learn and practice to help you bring the panic attack to an end before it takes control of you.

5 Steps to Overcoming a Panic Attack: The AWARE technique

• Acknowledge and accept that you are feeling anxious and afraid . There is no need to deny these feelings. It's easier to work with things that you accept. Remember that a panic attack won't kill you or cause you to faint, no matter how long it lasts.
• Wait and watch while your feelings unfold. Accept the moment. Observe the feelings that you are experiencing. Writing these down can help you to distance yourself from them without denying them.
• Actions. You have accepted that a panic attack is upon you and have given yourself a chance to consider the feeling. Now is the time to act, not to run or flee, but to do something which will make you more comfortable in the current situation. Try breathing exercises (slow breathing), light stretching, or a personal mantra.
• Repeating these actions until you are calm will help you ride the wave and help you feel some control over the anxiety.
• End. Remind yourself that the panic attack will end whether you do something about it or not. You can make it end as quickly and uneventfully as possible. The panic attack is as bad as it gets. Since this is already happening, why not make yourself comfortable and wait for it to pass?

This strategy, the AWARE technique, is helpful during a panic attack. Beck, Greenberg, and Emery developed it, detailed in their book Anxiety Disorders and Phobias: A Cognitive Perspective . Don't worry if it doesn't work perfectly the first time; practice makes perfect.

Understanding and Managing Panic Attacks

Panic attacks involve sudden surges of overwhelming fear and anxiety. Common symptoms include rapid heartbeat, sweating, shaking, shortness of breath, and a feeling of impending doom. They can be triggered by stress, specific environments, or even spontaneously.

While the AWARE technique is effective, it's crucial to remember the importance of professional guidance . Therapists and counsellors can offer tailored advice and support for managing panic attacks. This is especially important for those experiencing frequent or severe attacks.

In addition to the AWARE technique, other coping strategies can be beneficial. Mindfulness, relaxation exercises, and cognitive-behavioural strategies are proven methods that help manage anxiety and panic attacks. Integrating these into your routine can provide additional support.

Long-term management of anxiety involves more than just coping with panic attacks. Lifestyle changes like regular exercise, stress management techniques, and a healthy diet can significantly reduce the frequency and intensity of panic attacks.

What does Science Say?

Understanding Panic Attacks: Panic attacks are more common than many realise, with at least one-third of people experiencing one at some point. Symptoms include a racing heart, shortness of breath, sweating, trembling, and an overwhelming sense of impending doom.

Despite their intensity, panic attacks are not inherently dangerous . They often stem from the body's fight-or-flight response activating at an inappropriate time, which can trigger various stimuli, including caffeine.

Managing Panic Attacks: Panic attacks typically peak and subside within 10 to 15 minutes. Recognising the experience as a panic attack and not a more serious medical issue is crucial. Understanding that nothing is physically unsafe about it can help dissipate the attack.

Self-reassurance and understanding the physiological reasons behind the symptoms, such as light-headedness due to blood redirection or heavy breathing due to adrenaline response, are effective techniques. Engaging the frontal cortex through conscious thought and problem-solving can help manage these sensations​​.

Breathing Techniques and Mindfulness: Controlling breathing is key in managing panic attacks. Slowing to five to ten breaths per minute can engage the parasympathetic response, countering the fight-or-flight reaction.

Mindfulness meditation, focusing on breath and heartbeat, helps build a new association with these visceral experiences. Cognitive Behavioral Therapy (CBT) is also effective in modifying behavioural responses and strengthening neural connections between the frontal cortex and the amygdala, aiding in managing panic attacks.

Key Takeaways

• Panic attacks are not inherently dangerous, marked by intense fear and physical symptoms like a racing heart and shortness of breath.
• The AWARE technique offers a structured approach to managing panic attacks, emphasising acceptance, observation, and action.
• Professional guidance , including therapy and medications, plays a crucial role in managing panic attacks effectively.
• Additional coping strategies such as mindfulness, relaxation techniques, and lifestyle changes like regular exercise and stress management are beneficial.
• Cognitive Behavioral Therapy (CBT) and controlled breathing exercises are proven methods that help manage panic attacks and reduce their frequency and intensity.

FAQ

What exactly is a panic attack?
A panic attack is a sudden onset of intense fear or discomfort, accompanied by physical symptoms like a racing heart, trembling, and shortness of breath. It's a response from the body's fight-or-flight system, often triggered without reason.

Can panic attacks be harmful?
While panic attacks are intensely uncomfortable, they are not physically harmful. Understanding this can be a crucial part of managing them.

How does the AWARE technique help during a panic attack?
The AWARE technique helps by encouraging acceptance of the attack, observation of symptoms, active engagement in comforting actions, repetition of these actions, and reminding oneself that the attack will end.

What role does therapy play in managing panic attacks?
Therapy , especially cognitive-behavioural therapy (CBT), is highly effective in teaching individuals to understand and change their response to anxiety triggers, thus reducing the frequency and severity of panic attacks.

Are medications necessary for treating panic attacks?
Medications can be part of the treatment plan, especially for severe cases. They help manage symptoms and can be used alongside therapy for better outcomes.

Can lifestyle changes prevent panic attacks?
Yes, lifestyle changes like regular exercise, stress management, and avoiding stimulants like caffeine can reduce the likelihood of panic attacks.

How does mindfulness help with panic attacks?
Mindfulness helps by teaching individuals to focus on the present moment and bodily sensations without judgment, reducing the intensity of panic attacks.

What should I do if I experience a panic attack in a public place?
Use the AWARE technique, focusing on your breathing and grounding yourself in the present. Remember, panic attacks are not dangerous and will pass.

How can I support someone having a panic attack?
Stay calm, offer reassurance, and encourage them to use coping strategies like breathing exercises or the AWARE technique.

Is it possible to completely overcome panic attacks?
With consistent application of coping strategies, therapy, and lifestyle changes, many people successfully manage and greatly reduce the frequency of their panic attacks.