A panic attack is an episode of intense anxiety or fear which can be debilitating, impacting 35% of Australians every year. In the throes of a panic attack, it can feel like the episodes are impossible to overcome. However, with the right tools, panic attacks can be managed.
Those affected by frequent panic attacks can improve their resilience and ability to overcome panic attacks through simple practices that can be taken each day. From focusing on the breath, to creating a ‘safe’ environment, and speaking to a psychologist, there are a range of ways to manage a panic attack. But first, let’s dive into what a panic attack is and what causes frequent panic attacks.
What is a panic attack?
A panic attack is an overwhelming episode which causes the sensation of intense fear. Symptoms often appear immediately and can vary from a racing heartbeat, to pain in the chest, shortness of breath, sweating, dizziness, trembling, and muscle tension. Panic attacks are often unrelated to any external threats and can last anywhere from a few minutes to half an hour.
With 35% of Australians experiencing a panic attack at some point in their lives – panic attacks are very common. However, common does not equate to typical. Without treatment, panic attacks can become more frequent and prolonged which can be extremely distressing and seriously affect a person’s quality of life.
What causes a panic attack?
The exact cause of panic attacks is unknown. What is known is that the brain and nervous system play key roles in how fear and anxiety is perceived and handled. When danger is perceived by the brain, a fight-or-flight response is switched on – preparing the heart, lungs, and muscles for combat or to run away. For a person experiencing a panic attack, the fight-or-flight response can happen when no actual danger is present.
Panic attacks have also been linked to family history and experience of traumatic events at a young age.
- Family history of mental health conditions: A person’s risk of having frequent panic attacks is increased by 40% when they have a family history of mental health conditions, such as anxiety disorders or depression.
- Adverse childhood experiences (ACEs): Negative events that happen between ages 1 and 17 can often live as trauma in the brain – this is called adverse childhood experiences (ACEs). People with ACEs often have triggers which can contribute to the development of panic attacks.
Steps to manage a panic attack
1. Remove or reduce triggers
Triggers are often caused by someone’s personal experience. Potential triggers could be anything from crowded spaces, money issues, to confrontation. When we learn what our triggers are, we can put measures in place to manage these situations – which will reduce the frequency or intensity of panic attacks.
2. Focus on your breathing
As the respiratory system is heavily connected to the nervous system, the rapid and shallow breathing that panic attacks cause can worsen feelings of anxiety and fear. By bringing our attention to creating deep and slow breaths – panic attacks can become more manageable.
Breathing techniques like 4-7-8 breathing, box breathing, and alternating nostril breathing, can assist in bringing focus to the breath and help to slow things down during a panic attack.
3. Create a relaxing environment
People who experience frequent panic attacks may be affected by certain sounds and sights, which can intensify and trigger a stress response. Creating a safe and relaxing environment to come home to can create some mental clarity and provide immediate relief – making it easier to focus on other coping strategies, like breathing.
It’s also worth finding relaxing environments near frequently visited places, like work, local cafes, or family and friends places. Knowing there is a comfortable place just around the corner can help ease the mind and create safety.
4. Try to be mindful
Rushing from place to place or meeting work deadlines can put us in a constant state of stress and have an affect on the nervous system. Practising mindfulness is hugely beneficial – whether you’re someone that experiences panic attacks or not. Mindfulness can put things in perspective and make life’s everyday challenges more manageable.
Mindfulness has a grounding effect – settling us back into the reality around us. Often, panic attacks can cause the feeling of detachment and separation from reality, putting us in the realm of fear or danger that does not match the reality.
Practising mindfulness includes:
- Slowing down and paying attention to the small things in everyday life
- Recognising the body and emotional state throughout the day
- Meditating or practicing breathwork regularly
5. Positive self-talk
Research shows that positive self-talk can improve self-esteem and stress management, reduce symptoms of depression and anxiety, and overall make us feel more in control of our lives.
Being in a loop of negative self-talk can create more anxiety and keep us stuck in a state of panic – adding fuel to panic attacks. Positive self-talk, like questioning if the negative thoughts and beliefs are actually true, challenges how a situation is interpreted.
Positive self-talk includes:
- Identifying personal strengths
- Accept compliments
- Catching any negative self-talk and turning it neutral or positive.
6. Challenge negative thinking
Negative thinking refers to when our inner voice is overly critical, pessimistic, and focuses only on the bad things. Challenging this inner voice by asking questions, like “is it true?”, can break through the repetitive and overwhelming thinking that often contributes to panic attacks.
Recognising negative thinking can be hard, especially when it’s so ingrained and persistent. A way to challenge negative thoughts include reframing. For example, if you find yourself thinking “I’m failing”, challenge this thought and flip the perspective to “I’m learning”.
7. Talk to friends and family
When we talk to a trusted friend or family member about struggles with panic attacks, it can help decrease any feelings of loneliness and make us feel more supported and in control of our emotions.
The burden of dealing with frequent panic attacks alone can be exhausting. Telling a friend or family member how they can help support you through a panic attack can provide social and emotional support.
8. Seek professional help
Seeking professional help through counseling or seeing a psychologist is a big part of managing panic attacks. The most common treatment for panic attacks is Cognitive Behavioural Therapy (CBT).
CBT uses practical self-help strategies to change unhelpful or unhealthy ways of thinking, feeling, and behaving to improve quality of life. In regards to panic attacks, CBT aims to help people change the way a frightening situation is viewed and find new ways to approach these challenges.
Significant evidence supports the effective treatment of Cognitive Behavioural Therapy for panic attacks. According to the Australian Psychological Society, CBT is found to be effective in 70 to 90% of people with frequent panic attacks.
9. Remember that this too shall pass
Whether it be in a couple minutes or half an hour, panic attacks will pass. During a panic attack, reminding ourselves that it will pass can bring back a glimpse of reality and shorten the length of the panic attack.
By being in communication with ourselves during a panic attack, we can begin to reason with ourselves. When we say phrases like “this will pass” repetitively, our brain will start to believe the statement. So too will writing down helpful statements like “you are ok” on a piece of paper and keeping them nearby.