Before I begin, I'd like to clarify I'm not a medical professional, or medically trained in any way.
However, I do have basic knowledge and understanding of psychology due to my masters degree, and I have also spent more than 10 years of my life researching and learning about anxiety and depression.
Recently, I've noticed a few people in my close circles -including myself- have been suffering from severe anxiety, which many times led to panic and panic attacks.
I decided to write down a few suggestions on what you can do when something like that happens.
But first of all,
why do we get panic attacks?
As I said, I'm no doctor, so bare with my simplistic explanation.
My understanding is that there is a part in our brains that identifies danger. That part has been in our brains since ancient times, and to this day reacts the same way it used to react back then.
Only difference is, back then, what you perceived as danger was a bear, a wolf, or something life-threatening.
What causes most people anxiety and panic today is relationships, family, work, studies etc. Non life-threatening situations.
So, what do you think happens when your brain reacts to non life-threatening situations as if they're life-threatening? You get a rush of adrenaline, which would be useful to you if you were to run from a bear, but is not useful to you if you have a work deadline to stick to. Instead, it causes you a few very unpleasant symptoms; symptoms which most patients mistake as life-threatening.
Some, but possibly not all, of the
symptoms you may get during a panic attack:
-Shortness of breath/hyperventilating
-Chest pain/tightness
-Numb limbs
-Numb head
-Tingling
-Fear of death/cardiac arrest etc.
-Shaking
-Teeth grinding/jaw tightness/lock
-Dilated pupils
-Nausea
-Dizziness
-Palpitations
-Negative thoughts
-Panic
-Crying
And here comes the question:
What can we do to stop panic attacks?
It takes 3 minutes from the time your brain sends danger signals to the time adrenaline is produced. It also takes 3 minutes from the time your brain realises it was a false signal to the time adrenaline stops being produced.
Theoretically, you can stop a panic attack within 3 minutes.
But to do that, you must be quite experienced and know how to control your thoughts and your breathing. It can be hard, but it's definitely doable.
Yes, there is hope.
As it is very hard to remember how to deal with panic as it happens, it is advisable to rehearse how to cope with it while calm, so that your brain and body can draw on that memory and experience whilst it's happening. Have a plan (same way people do fire drills, or earthquake exercises)!
Breathing:
Breathing is your weapon and ally against panic attacks. It's the one thing you can actually master control of before anything else.
And if you learn how to control your breathing, you will eventually get control of your panic.
When you panic, you breathe too fast and too much, which results in too much oxygen in your brain, which causes the numbness and tingly feelings you get.
Always breathe from your belly -not from your chest- during panic attacks. Breathe slow counting to 4, hold your breath counting to 4, and exhale slowly counting to 4. Repeat and try to slowly count to 6 instead of 4. If you could even reach 8 or 10 it'd be great, but don't push yourself too hard.
What that does is telling your brain you're relaxing and there's no danger. Because if there was a real danger, you wouldn't be doing relaxation techniques, you'd run for your life.
Controlling thoughts:
That's another thing you can do to stop panic attacks. It's a lot more advanced than controlling your breathing though.
Basically, our brains are lazy and love to associate things. So, when your whole life you think negatively, your brain always falls into that habit whatever may be happening to you. Moreover, it associates negativity with certain thoughts and feelings (e.g. discomfort, anxiety, people looking at you, or anything really). And that can be a painful trap during panic attacks.
"I'm having a heart attack" or "I'm dying" or "No one can help me" etc. etc. are all negative thoughts we're having during a panic attack, which lead us to have even more negative thoughts that feed our panic. Negative thoughts derive from fears.
We need to understand that fear isn't always reality. Certainly not during a panic attack.
Your fear is relevant to the constant negative thought pattern you've developed, combined with the adrenaline rush you're having during a panic attack.
Nevertheless, how is this information going to help you?
Well, you kind of have to
force positive thoughts into your brain. "I'm ok" or "This is just a panic attack and it's not life-threatening" are positive thoughts that can help you.
Also, try to expose yourself to more positive material in general (e.g. cat videos, comedy, nature etc.).
'Reprogramming' your brain to have a positive thought process will create positive thought patterns which will make it harder for panic to take over.
Of course, that is a long process and you have to be persistent and militant to see long term results eventually.
A grounding exercise:
There are numerous grounding exercises you can do to distract yourself when your anxiety starts building up. One of them is the following:
Look around you.
Find 5 items that catch your attention.
Then, try to identify 4 sounds that catch your attention.
Then, 3 scents, then, 2 items you can touch, and lastly, 1 item you can taste.
Lifestyle and Healthy choices:
Remember, we are what we digest. If you're eating a lot of unhealthy stuff, don't get enough vitamins, consume too much caffeine and energy drinks, don't be surprised when you get palpitations and anxiety.
A healthy mind resides in a healthy body.
Exercise, yoga, mindfulness, meditation: All can be extremely helpful to your mental health, especially if combined with a healthy diet.
Drink plenty of water and make sure you eat plenty of fruits and vegetables.
If you're feeling low on energy and you get palpitations and/or anxiety, check your B12 levels, your thyroid function, iron and anything else that helps your body function that you may be lacking.
More than often people who suffer from anxiety have certain deficiencies.
Therapy, CBT, Counselling, Hypnotherapy
See a therapist/psychotherapist/hypnotherapist, counselor... Don't be hesitant to seek assistance. If you broke your leg you'd go see the doctor, so if your soul and mind are suffering, you should do the same.
There are different types of therapy, and it's up to the patient to research and find the one they feel can help them the most.
Don't get discouraged if you are going through financial difficulties. There are always free options for you to get support.
Environment and Atmosphere
It's very important to live in a pleasant and calm environment. That will help you heal and recover. Aromatherapy, music, specific decorations, crystals, plants... These are all things that can help you build a safe space where you can feel better.
You need to focus on yourself and your mental health. If you feel the need to remove certain people from your life or if you feel the need to remove yourself from unhealthy situations and relationships, do it.
Those who love you and care about you will understand. Those who don't understand don't really matter.
Research
Mind, 1 in 4, Mind our Minds and Samaritans are a few organisations/websites where you can find information and help.
There are also numerous fora and blogs where you can ask for information and even discuss mental health.
Useful Links:
Useful Videos:
There are thousands of videos you can find on youtube and articles you can find if you google 'how to deal with panic attacks' or 'how to overcome panic' etc.
Feel free to research and focus on the videos and articles that can help make a positive change on your life.
