You have maybe been there before, that impending doom, feeling and thinking you are going to die. Maybe even have gone to the emergency room because the panic would not dissipate. Having a panic attack is a scary feeling. In the moments of having a panic attack, you feel as if there is no control over your body and how you feel, which leads to further panic. Sometimes, people think they are having a heart attack due to the pain in their chest and feeling like they are going to die.
Although panic attacks can be scary and feel like they come out of nowhere there are ways to prevent and treat panic attacks.
Let’s start with some common symptoms of a panic attack
pounding/racing heart beat
Sweating
Shaking
Fear of “going crazy”
Feeling detached from reality
Difficulty breathing
Sense of impending doom, death, terror
Chest pain or discomfort
Nausea
Fear of dying
Facts about panic attacks
Although they feel scary, they do not cause any physical harm
Can be brief, but intense; from 10-30 minutes; sometimes up to an 1 hour
Can be random or be triggered by situational anxiety, i.e. driving, large crowds, etc.
Panic disorder occurs when there is frequent worry about future attacks and there is a change in behavior to avoid the attacks
https://www.therapistaid.com/therapy-worksheet/panic-info-sheet/anxiety/none
Ways to prevent/stop panic attacks
Relaxation Techniques
Progressive muscle relaxation. Here is an example of one: https://www.therapistaid.com/therapy-worksheet/progressive-muscle-relaxation-script/anxiety/none
Mindfulness exercises
Bringing yourself into the present moment and grounding yourself
5-4-3-2-1 technique: What are 5 things you can see? What are 4 things you can feel? What are 3 things you can hear? What are 2 things you can smell? And what is 1 thing you can taste?
Body awareness exercise: take 5 long deep breaths, breathing in through your nose and out through your mouth and notice the feeling of calm in your body
Meditation
Deep pressure on arms and legs-squeezing arms and legs up and down can create a sense of calm
Stand and push against the wall with your palms. Pay attention to the feelings of tension in your body this creates
Mental exercises/Distraction skills
Name all the objects you see
Count backwards from 100 by 7
Choose an object and describe it in very minute details: texture, size, weight, color, what is serves
Read something backwards, letter by letter
Name all members in your family and their ages
Ways panic attacks are treated
Cognitive Behavior Therapy
Evidenced based practice that has positive effects in treating panic attacks and panic disorder. Cognitive Behavior Therapy or CBT for short is a psychotherapy treatment that addresses unhelpful ways of thinking and helps to re-evaluate those thinking patterns to create change. CBT helps people use problem solving skills to better cope with situations. CBT helps people learn ways to calm one’s body and relax their minds.
Exposure Therapy
Gradual exposure to feared situations in a safe environment. As the person becomes more exposed to the fear or threat overtime the symptoms become less intense and terrifying.
Medication
Medication can be an option to address panic disorders as a short term treatment as it is not addressing the underlying issues related to the panic. It is recommended medication be used in conjunction with a form of psychotherapy to treat the panic disorder.
If panic attacks or your anxiety are getting in the way of your daily living. It may be beneficial to consider counseling to address the underlying factors that are contributing to the panic and anxiety.
If you live in Colorado, call today 970-795-2100 to start therapy.
Get your life back and start living the life you’ve always wanted
With care,
Alison
Alison offers online counseling services to those living in the state of Colorado, specializing in working with moms and teen girls with anxiety and mood disorders. She lives in Colorado with her family and enjoys her morning coffee and a good book.