A Powerful Tool To Overcome Panic Attacks

by Chris Sovey · January 25, 2012

This is not medical advice. Please speak with your healthcare provider before implementing any content on this website. Please refer to our disclaimer.

Imagine you are sipping on a rich cup of hot chocolate at your local coffee joint. You’re chatting away with a friend, and you’re completely content in this moment. You’re drawn into an engaged conversation, when … suddenly… something goes horribly wrong. The room starts spinning. You can’t focus on anything around you. Your chest seems to be caving in and your heart is racing. You’ve never experienced this before until now. You start running through possible scenarios in your head: “Am I dying?” Probably not. You may be having a panic attack. As bizarre as this description sounds, it actually happens quite a bit. In fact, one in every 75 people will have at least one panic attack in their lives, (1) and many will experiences several more.

The bizarre thing about panic attacks is their apparent unknown origin to the person. They seem to set off at any time, with unpredictable triggers. You don’t have to be in the middle of delivering a public speech in front of a large audience to experience a panic attack. In fact, they frequently occur at moments once a person is not active. While this seems counter-intuitive, it makes a lot of sense. It is believed that many panic attacks may be caused by a build up of dismissed / unconscious feelings of stress or anxiety. Once a person has found some time to sit down, they often strike with great ferocity.

SYMPTOMS OF A PANIC ATTACK:

Feelings of impending doom / profound dread
Feeling short of breath
Increased heart rate
Intense fear

While symptoms will vary for most people, this is a common presentation. While long term treatment will likely involve psychotherapy and / or possibly medication to addressing underlying factors, (2) here is something you can try in the mean-time:

ENGAGE THE PANIC ATTACK, DON’T HIDE FROM IT.

If what you are experiencing is indeed a panic attack, the first reaction is usually to become extremely frightened and lose sense of logic. This only feeds the intensity of a panic attack.
Be aware that deaths from panic attacks are extremely rare, and are usually related to concurrent use of drugs or other substances.
Despite the intensity of your symptoms, it will pass. You might feel like you are going to die, but the sooner you repeatedly tell yourself that it will pass, the sooner you can take control again.
Have someone sit with you. Take some deep breaths. Put on comforting music if it helps.
Be completely present in the panic attack. Examine everything that is going on in your body. Don’t let the fear consume you.
The more you acknowledge the panic attack and become less emotionally attached to it, the less power it will have over you.
This is the same concept of mindfulness meditation, that I frequently talk about on this website. It usually works quite well for panic attacks.
The more you engage in this practice, the more likely the frequency and intensity of the panic attacks will reduce. Eventually, they may subside completely.

Work with your healthcare provider. Reduce sources of extra stress, and don’t keep letting stressors build up in the back of your mind. Unconscious emotions are breeding grounds for panic attacks. Using the above suggestions will help you along your journey towards ending panic attacks for good.

SOURCES: