Panic attacks are sudden, intense, and overwhelming feelings of anxiety and fear from the past, present, and future. The symptoms are both physical and emotional symptoms. Many patients report to their mental health providers experiencing profuse sweating, difficulty breathing, trembling, and rapid heartbeat during the panic attacks. Some even feel detached from reality and thus think they are experiencing a heart attack.
These are some techniques you can use when experiencing anxiety and panic.
- Take deep breaths.
Hyperventilating can only increase your heart rate, which will exacerbate the fear, so deep breathing can significantly help. Focus on breathing deeply, counting 4 seconds inhale and 4 seconds exhale through your nose to help decrease the heart rate and reduce the adrenalin rush (fight or flight reaction). - Recognize that it is a panic attack.
Sometimes, you might think it is a heart attack. Learn the symptoms of a panic attack, so when it occurs, you can remind yourself it’s just going to pass. - Practice mindfulness.
When you begin to feel separated from reality, mindfulness can help you feel grounded. Using mindfulness, you focus on physical sensations and allow them to flow through and away from your body. - Focus on an object.
Some people find focusing all their attention on a single object helpful. Try this too. Pick one thing you can see and observe everything in it as much as possible. - Close your eyes
While breathing deeply, you can close your eyes, especially when you’re in a fast-paced, stimuli-filled environment. It will help to block the extra stimuli as you focus on your breath. - Talk about it
Allow yourself the time to meet with a mental health provider/therapist to talk about worries and fears. Many times one problem can turn into a multitude of worries that cause panic. Once you consciously and subconsciously identify the concerns that lead to panic, it may not be so scary and will be easier to manage.