A Helpful Guide to Panic Attacks
Understanding and Managing Panic Attacks: A Compassionate Guide
Panic attacks can feel overwhelming, disorienting, and frightening. If you’ve experienced one, you’re not alone, and it’s important to approach these moments with compassion rather than judgment. For many years, I suffered from them, and the fear of having another held me hostage. I felt something was wrong with me and that I was weak. In this guide, I’ll explore everything you need to curb them: understanding why they happen, what occurs in your body during one, and effective strategies to manage and reduce their frequency. Please remember, you are not broken or alone in this experience.
Why Do Panic Attacks Happen?
Panic attacks often occur when your body’s fight-or-flight response is triggered, even though there is no immediate danger. This response is designed to protect you, but sometimes it can misfire due to stress, unresolved fears, or other factors. Your body might be sounding an alarm because, for some reason, it perceives a threat—even if it’s not immediately clear to you what that threat is.
What Happens Physically During a Panic Attack?
During a panic attack, your body experiences a surge of adrenaline, which can lead to symptoms like:
Rapid heartbeat
Shortness of breath
Sweating
Dizziness
A feeling of detachment or unreality
Chest tightness or discomfort
These sensations, while very uncomfortable, are your body’s way of trying to protect you. The symptoms themselves are not harmful, even though they may feel intense.
How to Respond with Compassion
It’s easy to fall into self-critical thoughts like, “Why can’t I be normal like other people?” However, these thoughts only add a layer of secondary distress to an already challenging moment. Instead, remind yourself:
You are not your panic attacks. This is an experience you’re having, not a reflection of your worth.
Your body is trying to help you. Even though the alarm feels false, your body is responding the way it’s designed to.
You are building resilience. Each time you navigate a panic attack, you’re strengthening your ability to tolerate and move through difficult moments.
Steps to Manage Panic Attacks
Face the Attack with Acceptance Fighting or fleeing from a panic attack can make it worse. Instead, try to face it with acceptance. Acknowledge what is happening and remind yourself that it will pass.
Breathe Through It Focus on slow, deep breaths, emphasizing a loooong exhale. Try this pattern:
Inhale for 4 seconds.
Hold for 2 seconds.
Exhale for 6-8 seconds. This helps signal to your nervous system that you are safe.
Ground Yourself in the Present Use grounding techniques to anchor yourself:
Notice the sensations of your feet on the ground or your body being supported by a chair.
Engage your senses: What can you see, hear, smell, taste, or touch?
Repeat a calming phrase, such as “I am safe, I am ok, I am loved.” or “This will pass.”
Reduce Catastrophic Thinking When you catch yourself spiraling into negative thoughts, gently reframe them. Instead of “Why can’t I handle this?” try “I am learning to manage this, and I’m making progress.”
Stay in the Moment Resist the urge to run from the situation. Running away can reinforce the fear. Instead, focus on staying present and breathing through the discomfort.
Preventing Future Panic Attacks - They are Treatable!
Identify Triggers Reflect on situations, thoughts, or environments that might be triggering your panic attacks and having you feel unsafe or fearful. Journaling or talking to someone can be a helpful way to uncover patterns or issues that your subconscious is grappling with.
Practice Regular Self-Care Maintaining a balanced lifestyle can reduce overall stress levels:
Prioritize sleep, nutrition, and hydration.
Engage in regular physical activity.
Practice mindfulness or meditation daily.
Widen Your Window of Tolerance Each time you cope with a panic attack or do something that is outside your comfort zone, you expand your ability to handle difficult emotions and situations. Celebrate your progress, no matter how small. You can do hard things!
Seek Professional Support If panic attacks persist, consider seeing your doctor, doing further research, and/or working with a therapist or coach who can provide tools and strategies tailored to your needs. Cognitive Behavioral Therapy (CBT) and mindfulness-based approaches are particularly effective.
Top Tips for Panic Attack Management
Keep a Calming Toolkit: Carry items that ground you, like a soothing essential oil, a favorite photo, or a small object with a comforting texture.
Use Visualization: Picture a safe, peaceful place in your mind. Imagine all the sensory details of that space.
Progressive Muscle Relaxation: Tense and then release each muscle group, starting from your toes and moving upward.
Stay Hydrated: Dehydration can exacerbate physical symptoms of anxiety.
Remind Yourself It’s Temporary: Panic attacks peak and subside. You’re riding a wave that will eventually calm.
My Final Thoughts
As I write this, it’s been at least 5 years since I’ve had a panic attack. My world is wildly different because of these tools. While they are incredibly distressing and can feel like the end of the world, facing them armed with tools is an opportunity to build resilience, increase your confidence, and deepen your self-awareness. By treating yourself with compassion, practicing grounding techniques, and implementing preventive strategies, you can reduce their frequency, intensity and power over you.
Remember, every step you take—no matter how small—is progress. You are not alone in this journey, (please reach out if you’d like support) and with patience and persistence, you can reclaim your sense of peace, resilience, and stability.
Let’s reduce suffering - if someone you know has had a panic attack, please share this guide with them.