What to do during a panic attack
A panic attack is an alert. A panic attack is a warning sign from the intelligent body of yours signaling something is wrong. Panic attacks manifest differently for each individual - some having panic attacks more frequently than others or having different signs of a panic attack. However, it ultimately points to the presence of stress trapped within the body. It is also a sign for you to slow down instead of hustling your way through.
A panic attack is a way for the body to release stress, including emotions kept unexpressed for a long duration. For some individuals, panic attacks happen due to severe stress from the loss of a loved one, relationship struggles, family issues, job retrenchment, and also feeling overwhelmed.
Signs and symptoms of a panic attack:
Shortness of breath
Nauseous
Dizziness
Trembling and numbness in the body
Heart palpitations (irregular heartbeats)
Feeling you’re in danger
Fear of losing control
Feeling out of place (detached from the surrounding)
The physical manifestations and discomforts of panic attacks are experienced internally. This can cause one to feel scared and alone as others may not see, feel, and understand exactly what is happening to the individual.
What to do during a panic attack?
1. Breathe
Take deep breaths. Inhale such that your belly expands, and slowly exhale while visualizing the stress coming out of you like grey ribbons of mist.
2. Slow down
Stop whatever you are doing and allow the panic attack to pass. Panic attacks happen in short bursts and at random times. You can be feeling well at one moment and in the very next moment, question many things and think to yourself "oh my god am I going to die?" It *is* that dramatic and sudden. Take a pause from what you’re doing and be gentle with yourself.
An affirmation that works wonders during a panic attack is “this will pass”.
3. Reduce intake from the surrounding
Remove yourself from noisy environments or individuals to a place you’d feel calmer. By doing so you shield yourself from external stimuli that may further heighten the panic feelings and symptoms.
4. Speak to a trusted person
Panic attacks are personal and private experiences that are never easy to be described to others. The discomfort happens on the inside while on the external appearance everything seems fine with the person. To ensure your safety, inform a trusted person about your struggles, someone who will listen and really hold space for you, someone who would not brush off your feelings lightly.
5. Increase the symptoms you experience
Yes, you’ve read it correctly. When you increase the symptoms you are experiencing during a panic attack (e.g. shaking more), you are sending a message to your brain that you are in control of the panic attacks. As you are in control of the symptoms, the panic attack has no control over you therefore you need not fear it. If you can’t fear it, then you can stop it.
The above methods have been useful for the clients I work with. I sincerely hope the strategies shared will help you or someone you know to cope better with panic attacks.
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I’d also like to hear from you, what methods worked, and which methods not listed here have helped you or someone you know to feel better through a panic attack episode. Share your strategies with our community in the comments. Love and light. <3
May you be well,
Carina
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