A panic attack can be a very scary experience where you have an episode of feeling overwhelmed by fear or anxiety.You may that anxiety is spiralling out of control. And nothing you do is able to stop it. The more you attempt to remedy the anxiety the more intense it becomes. It is a very uncomfortable place to be in and what is experienced is a combination of mental and physical symptoms.
The actual experience of a anxiety or panic attack.
People will experience an intense apprehension or fear despite their circumstances being quite ordinary. People feel and become aware of their heart rate rising. They might experience sweating, trembling or shaking. Having difficulty breathing is another scary symptom. Chest pain and shoulder and arm pain can happen. This seems to duplicate signs of a heart attack. Feeling like vomiting or the need to go to the toilet is common. Or mentally just a sense of being in an unreal out of body state like de’juvu. These are all physical and mental signs of a panic attack.
These symptoms can last up to 10 minutes. They can last for as little as seconds or a couple of minutes or 30 or 60 minutes. Sometimes they move like waves through a day coming and going. The waves of panic also move with varying degrees of intensity and different physical symptoms.
One of the problems with panic attacks is that it makes people believe that they are really odd or strange or going insane. This is certainly not the case. And statistically 1 in 5 people will have an experience of a panic attack in their lives. If anything, it means a lot of people are keeping very quiet about it. !!!
Another problem with Panic attacks is that people can also get into avoiding ordinary every day events out of a fear of having a public panic attack. They avoid going out or even being in the company of people or circumstances that they believe will induce an attack.
What happens when we get anxious ?
Just a few reflections. Next time you get anxious try and be aware of what happens to your breathing. More than likely breathing becomes faster and shallower. Likewise when people are sighing or panting they are only taking breaths from the upper part of their lungs.Anxiety provokes this upper lung breathing. At the same time our thought processes are probably telling ourselves how hopeless or terrible our situation is . This cycles into more dark thoughts and more shallow breathing. Before you know it the physiology of the lung and heart joins with the catastrophic thinking and a anxiety or panic attack is occurring.
Using our radar
In talking with some people about their experience of panic attacks they will sometimes mention spending time thinking on their inadequacies and comparing themselves to particular people or groups of people. Other people will talk about the high or idealistic or romantic notions that they have invested in some person or social event or place or ceremony. The theme of avoidance and escape into fantasy can also be part of those conversations when discussing precursors to panic attacks in counselling. Fear is the engine room of panic attacks. Panic attacks appear to come quickly and without apparent signs or warning. However we do have radars. Detecting my body signs ,such as shallow breathing or just clearly being aware that my my mind is at this time making mountains out of molehills, means that our radar is working. Taking note of the thoughts from a distance and naming the dimensions of it also goes along way in dealing effectively with panic attack and anxiety.
What are some useful strategies in dealing with Panic attacks?
When the panic or anxiety begins to rise breathing is essential. You may even have been holding your breath while you have been thinking or worrying without knowing.Breathing in deep controlled and gentle manner without frantic deep breaths will start to work.
Very useful to talk with someone who understands and does not view your panic attack as strange or that you need to snap out of it. Counselling with someone who takes time to understand the genesis of your panic attack and can provide some useful directions in counselling at your own pace can be immensely helpful.
Remind yourself at the time that the attack is only temporary. Some people have found distraction and doing something that is reassuring really helpful. Watching some mindless television, listening to the radio, internet surfing (just avoid Googling up Panic attacks or heart attacks) In fact anything that is distracting. Distraction works because the subject material producing the anxiety is focused away from the thoughts and physical sensations.
Some people find it useful to restructure their thinking by writing or just thinking through the evidence as to why they should be so panicked. This process invites people to ask the question, “what am I really in danger from?” “What catastrophe am I really facing?” “What is the worst possible thing that is going to happen to me?”
Don’t live life like is an emergency. Relaxing or learning to relax is a lost art in our busy world and sometimes needs to be relearnt or even taught for the first time. Relaxation has three methods that seem to produce some relief from the demanding thoughts and dynamic effect of panic attacks. They include progressive muscle relaxation, controlled breathing and imagery.
I have already mentioned the potency of avoidance which can generate panic attacks. Mental avoidance of tasks or conversations or matters that cannot be put off are a universal culprit in panic attacks and I think a lot of mental health issues.
Dare I mention exercise. It clears the head and releases endorphins.
