The first time a person has a panic attack they may literally feel like they are dying. This is not mere drama or trying to get attention - people in the midst of panic are genuinely terrified. In part, because their thoughts, emotions and body feels about of their control.
One of the greatest resources an individual has during a panic attack is to focus on things they can control and remember key truths about panic attacks.
Truths
Truth #1: Panic attacks will cannot kill you. In fact, this is a comforting statement to tell yourself when you are in the midst of panic: “I literally cannot die from a panic attack. It feels really uncomfortable and I don’t like it, but it can’t kill me.”
Truth #2: Panic attacks generally last from 10-30 minutes. Admittedly, each minute feels much longer than normal during a panic attack. But the core truth is that they don’t last forever. No one has ever gotten “stuck” in a panic and not been able to recover. A comforting truth to remind yourself during a panic attack: “This will not last forever. These feelings will come to an end. I will survive this.”
With these two fundamental truths established, let’s empower you with a few things you can do to feel more in control during a panic attack and even diminish the panic attack.
Breathing Strategies
First, during a panic attack, your body is in full emergency mode. Generally speaking, your heart rate, respiratory rate and blood pressure all increase significantly during a panic attack. Your body physiologically takes cues from your responses to know if you are safe. It’s incredibly challenging to decrease your blood pressure just by thinking about it. However, it is relatively easier to decrease the rate of your breathing. Many people have a tendancy to hyperventilate or breathe shallow, rapid breaths when they panic. The first step you can take to gain some control is to focus on your breathing. I use my fingers and breathe in for a count of 5 and breathe out for a count of 5. Focus on slow and steady cycles. Breathe out loud so you can hear your breathing and the strength of your exhale could blow out a candle.
Another strategy is to simply touch each finger and count to ten over and over until you feel your body calming. This may be more effective with children who can’t quite master the controlled breathing approach.
Grounding Exercises
The other strategy I’m going to share is called grounding. This is simply reminding your mind and body that you are physically in a safe place. Through strategies you can become connected or grounded to where you are. I call this particular strategy 5, 4, 3, 2, 1.
5 - Look around you and identify 5 things you can see. Say them out loud unless you are in a classroom or other place that you can’t vocalize.
4 - Look around and identify 4 things you can feel. Can you feel your feet touching the floor? Can you feel your shirt on your arm? Can you reach up and touch your ear?
3 - Look around and identify 3 things you can hear.
2 - Look around and identify 2 things you can smell. This one might be tricky. Sometimes I will smell my hair or the shirt I am wearing. You can also smell an item that is near you. If you are at home, go and smell different foods or other distinct items.
1 - Look around and identify 1 thing you can taste.
Distraction
Try not to focus on the thoughts or circumstances which created panic. Get up and move around. Find something positive to focus on. Look up encouraging quotes on pinterest, play a color by number app on your phone, text a friend, step outside, stretch you muscles or put on music that is comforting and distracting.
Reach Out to Others
Sometimes, feeling alone is a scary part of a panic attack. I encourage you to have a couple people that you can reach out to when you are feeling anxious or panicking. These are trusted people that validate your experience. When you feel your anxiety building, reach out to them via text or in person. Be honest. Tell them your anxiety is building or you are feeling panic. Ask for reassurance and encouragement. You can even share some of these techniques with them so they can remind you to use them in case you forget.
Have a Plan
Another useful strategy is to plan ahead for situations that you know may trigger panic. Both by telling yourself positive truths about the situation and by planning what you will do if you if a panic becomes triggered. In this way, you won’t be caught by surpise and you will have an exit strategy for managing feelings as they arise.
Panic attacks may be inevitable, but you are not helpless. There are many strategies to minimize the intensity and duration of your panic. Stay hopeful my friends! They never last forever.
