Panic Attack
Understanding the biology of anxiety which is linked to panic attacks is very important. Quick recap - anxiety is a persistent feeling of worry, stress, or fear that gradually builds over time whereas panic attacks, are sudden episodes of intense fear that peak within minutes. When you can identify what is happening in your body it can be easier to manage and reduce the fear around it. So here are the basics:
1: Anxiety is normal and adaptive as it helps us prepare for danger.
2: Anxiety can become a problem when our body tells us that there is danger when there is no real danger.
3: Panic attacks are the body's "fight-flight-freeze" response kicking in. This response gets our body ready to defend itself (for instance, our heart beats faster to pump blood to our muscles so we have the energy to run away or fight off danger). However, sometimes our body reacts when there is no real danger.
4: Panic attacks are harmless danger although they can feel very uncomfortable or scary. Because panic attacks are the body's "alarm system," they are not designed to harm you. You might feel like you are dying or going crazy, but you are not. You would have the same feelings in your body if you were facing a real physical threat (for example, if you were in front of a bear).
5: Panic attacks are brief (typically lasting only 5 to 10 minutes at peak intensity), although they sometimes feel like they go on forever. Because panic attacks take up a lot of energy in the body, they quickly run out of gas. This is why they don't last very long. In fact, you might find yourself feeling exhausted afterward.
6: Panic attacks are private experiences. You may think everyone is noticing what is going on however, others are usually unaware that you are having a panic attack.
7: Panic Disorder results from misinterpreting bodily sensations associated with the "fight flight-freeze" response as dangerous; for example, believing that an increase in your heart rate means that you are having a heart attack. As a result, you live in fear of additional attacks and you start to avoid things that may trigger panic attacks. You might be going through life on the "lookout" for the next attack and constantly scanning your body for panic-like sensations. Because you're always on the lookout for another panic attack you're naturally going to feel more anxious, this makes another panic attack more likely.
As with many of our psychological difficulties, there isn't a one size fits all approach to help you manage your panic attacks therefore, you may need to experiment with a range of tools before you decide which tool or tools you want to put into your toolbox.
However, this is a really important point to remember:
Our focus is on managing the panic attack not stopping the panic attack, focusing on stopping those familiar feelings can sometimes make it worse, because now we become anxious about the feelings which makes the feelings worse and on it goes. Instead, we're trying to notice the point at which the feelings begin and start strategies that help us ride it out.
This could be:
1: Breathing, different techniques work for different people so you may need to experiment with various types to see what you find helpful, have a look at our Breathwork page.
2: Muscle Relaxation involves tensing various muscles and then relaxing them, to help lower overall tension and stress levels
3: Identify scary thoughts that can trigger and fuel physical feelings of panic. Examples include: "I will faint," "It will go on forever," "I'll embarrass myself," "I'll have a heart attack," or "I'll die." Counteract this with more helpful self talk eg. "This will pass" or "I am safe".
4: Exposure - Face feared body sensations by intentionally and repeatedly bring on the sensations you fear so that over time those sensations no longer make you anxious. This also gives you a chance to see that your fears do not come true (for example, you don't pass out or die).
5: Dropping Anchor (see Drop Anchor)
6: Grounding Techniques – Use the 5-4-3-2-1 method (name things you see, hear, feel, smell, and taste)
Please remember that all of these ideas take practise! In a way, learning to manage anxiety is a lot like exercise – you need to "keep in shape" and practise your skills regularly. Make them a habit! This is necessary even after are feeling better and have reached your goals.