Strategies for Immediate Overview of Panic Attacks
A panic attack can be an overwhelming experience, causing symptoms such as a racing heart, sweating, dizziness, and trouble breathing. But clinical psychologist Regina Josell, PsyD, offers a simple three-step approach to help control or stop these episodes.
- Have a Script Ready Prepare a short, reassuring phrase or set of phrases you can repeat to yourself during a panic attack. This script can help ground you by reminding you that the attack is temporary, not dangerous, and that you will get through it. The script should be written when calm and easily accessible during a panic attack.
- Focus on Breathing Concentrate on slow, deep breathing to counteract the rapid, shallow breathing that often accompanies panic attacks. Try inhaling deeply through your nose for a count of four, holding for a moment, then exhaling slowly through your mouth for a count of four. This helps calm your nervous system and decrease physical symptoms. The hand on the belly should move as you inhale and fall back into place as you exhale.
- Find a Distraction Shift your attention away from the panic attack by engaging in a distracting activity. This could be mentally listing objects around you, naming colors, doing a simple puzzle, or focusing on a specific sound or sensation. Distraction can interrupt the cycle of panic and reduce its intensity. Simple distractions include listening to music, petting a dog or cat, picturing a peaceful place, singing or humming, taking a walk or going for a run.
Using these steps together helps create a practical way to regain control during a panic attack. Slowing down breathing helps to turn off the fight-or-flight response, while writing a script of positive thoughts can help answer negative thoughts during a panic attack.
If a script is not available during a panic attack, negative thoughts can be fought by repeating phrases like "I'm strong, and I can handle this" or "This is only temporary, and it will pass." Deep breathing can benefit anywhere, even if a quiet place is not available.
The more confident one is in managing a panic attack, the less likely they are to have future attacks. Identifying specific triggers might help avoid a panic attack in the future. The script is not only useful during an attack but also helps prevent future panic attacks by reducing fear.
- Incorporating mental health practices, such as preparing a reassuring script of positive thoughts, can aid in managing panic attacks by countering any negative thoughts that may arise during an episode.
- Alongside focusing on slow, deep breathing, engaging in health-and-wellness activities like listening to calming music or taking a walk can help distract from a panic attack, alleviating its intensity.
