How to Handle A Panic Attack In The Moment
Discover 15 Proven Strategies For Immediate Relief During A Panic Attack
Understanding Panic Attacks
Panic attacks can be overwhelming and frightening experiences. They often come out of nowhere, leaving you feeling helpless and out of control. But the good news is, that there are strategies you can use to help manage and overcome panic attacks in the moment.
What Is A Panic Attack?
A panic attack is a sudden onset of intense fear or discomfort that peaks within minutes. It's a distinct period of heightened anxiety accompanied by physical and cognitive symptoms. During a panic attack, you may experience an overwhelming sense of doom or a fear of losing control, even in the absence of a real threat. These episodes can be terrifying and may lead to a strong urge to escape or flee from the situation.
Common Symptoms Of Panic Attacks
Panic attacks manifest with a range of physical and psychological symptoms, which can vary in intensity from person to person. Physical symptoms may include rapid heartbeat, chest pain, sweating, trembling, shortness of breath, dizziness, and nausea. Individuals may also experience tingling sensations, hot flashes, or chills. Alongside these physical sensations, cognitive symptoms such as feelings of derealization (a sense of detachment from reality) or depersonalization (feeling detached from oneself) can occur. These symptoms often reach a peak within a few minutes and gradually subside, although people may continue to feel anxious or on edge afterward.
Read more about anxiety vs panic attacks here.
How To Handle A Panic Attack In The Moment
Scroll down to find a downloadable infographic that you can save for reference during a panic attack.
1. Improve Vagal Tone
Your vagus nerve plays a crucial role in regulating your body's stress response. Improving vagal tone can help calm your nervous system and reduce the intensity of a panic attack. Techniques such as deep breathing, cold showers, humming, yoga, meditation, and progressive muscle relaxation can all help stimulate the vagus nerve and promote relaxation.
2. Connect With Your Body
One effective way to ground yourself during a panic attack is to focus on your body and its sensations. Pay attention to the feeling of your feet on the ground, the sensation of your breath entering and leaving your body, and the rhythm of your heartbeat. By bringing your awareness to the present moment, you can help shift your focus away from anxious thoughts.
3. Slow Down Your Breath
Deep belly breathing is a powerful tool for calming the body and mind during a panic attack. You can place your hands on your stomach, inhale slowly through your nose, and exhale slowly through your mouth. Or, try inhaling deeply through your nose for a count of four, holding your breath for a count of four, and then exhaling slowly through your mouth for a count of four. Repeat this process several times until you begin to feel more relaxed.
4. Take A Cold Shower
Cold water can help activate the body's parasympathetic nervous system, which is responsible for promoting relaxation and reducing stress. Taking a cold shower or splashing cold water on your face can help interrupt the cycle of panic and bring your body back to a state of equilibrium.
5. Run Cold Water On Your Wrists
Running cold water over your wrists can help soothe your body's response to stress and reduce the intensity of a panic attack. The cold temperature helps constrict blood vessels and regulate your heart rate, providing immediate relief from feelings of anxiety and panic.
6. Use Ice On Your Hands
Hold a piece of ice in each hand and focus on the sensation of coldness against your skin. This technique can help distract your mind from anxious thoughts and bring your attention back to the present moment. The sensory experience of holding ice can also help ground you in your body and reduce the physical symptoms of a panic attack.
7. Trace Your Hands
Take a moment to trace the outline of your hands with your fingertips, paying attention to the sensation of touch and the movement of your fingers. This simple activity can help redirect your focus away from panic and engage your senses in a calming and grounding way.
8. Try Tapping
Tapping, also known as Emotional Freedom Techniques (EFT), involves gently tapping on specific acupressure points on the body while focusing on the thoughts and emotions associated with a panic attack. This technique can help disrupt the body's stress response and promote a sense of relaxation and well-being.
9. Engage Your Senses
During a panic attack, try engaging your senses to help bring yourself back to the present moment. Focus on what you can see, hear, smell, taste, and touch in your environment. Notice the colors, textures, and sounds around you, and allow yourself to fully experience the richness of your surroundings.
10. Listen To Music
Listening to calming music can have a powerful effect on your mood and emotions during a panic attack. Choose music that makes you feel relaxed and at ease, and allow yourself to fully immerse in the soothing sounds. Music can help distract your mind from anxious thoughts and promote a sense of peace and tranquility.
11. Practice Grounding Techniques
Grounding techniques involve bringing your attention to the present moment by focusing on your surroundings. One effective grounding technique is the "5-4-3-2-1" method. Start by naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise redirects your attention away from panic and grounds you in the reality of your surroundings.
Moreover, embracing embodiment practices enhances grounding further. Engage your leg muscles, envisioning them as sturdy roots anchoring you to the earth, much like a tree. Take deep breaths, directing your breath into your legs and feet, fostering a sense of connection with the ground beneath you. Imagine yourself as a tree, with roots extending deep into the earth, providing stability and support. By incorporating these grounding and embodiment techniques, you can cultivate a profound sense of presence and calm, even amidst the storm of a panic attack.
12. Use Progressive Muscle Relaxation
Progressive muscle relaxation is a relaxation technique that involves tensing and then releasing each muscle group in your body, one at a time. Start by tensing the muscles in your toes for a few seconds, then release and relax them completely. Move gradually up through your body, tensing and relaxing each muscle group as you go. This technique can help relieve physical tension and promote a sense of calm during a panic attack.
13. Practice Mindfulness Meditation
Mindfulness meditation involves paying non-judgmental attention to the present moment. During a panic attack, practice mindfulness by simply observing your thoughts, emotions, and bodily sensations without trying to change or resist them. Allow yourself to experience each moment as it unfolds, with openness and acceptance. Mindfulness meditation can help cultivate a sense of inner peace and resilience in the face of panic.
14. Name The Anxiety And Engage In Compassionate Self-Talk To Cultivate Safety
Compassionate self-talk involves using affirming statements to challenge negative thoughts and foster a sense of empowerment and security. During a panic attack, acknowledge your feelings, and then counter them with compassionate reassurances such as, "Even though I am experiencing panic, I am safe," or "Even though I’m having a panic attack, it is temporary and this too shall pass." Select affirmations that feel genuine and personally resonant, repeating them gently to combat feelings of fear and uncertainty. Researchers have found that speaking to oneself in the third person can help to reduce stress and anxiety. You can experiment with speaking to yourself in the third person, offering comforting messages like, "Olivia, this is really scary, but you are going to be okay."
15. Reach Out For Support
During a panic attack, it's important to remember that you're not alone. Reach out to a trusted friend, family member, or mental health professional for support and reassurance. Talking to someone who understands and cares about you can help alleviate feelings of isolation and fear. If you're struggling to manage your panic attacks on your own, don't hesitate to seek professional help and explore therapy or counseling options tailored to your needs.
Dealing with a panic attack can be challenging, but by implementing these proven strategies, you can effectively manage your symptoms and regain a sense of control. Remember to practice self-compassion and patience with yourself as you navigate through moments of distress. With time and practice, you can develop the resilience and inner strength needed to effectively respond to panic attacks and live a life of greater empowerment and well-being.