“Am I having a heart attack? Am I dying?”
These are thoughts that you, and many other people, might have had while in the middle of a panic attack. While it may feel like something is physically wrong, panic attacks actually present no danger to you and will pass with time once the fight or flight response in your nervous system settles. Unfortunately, they feel practically unbearable while one is in the midst of one. Since panic attacks can range from mild to severe in their symptoms and mimic feelings of suffocation or heart attack, it can be difficult to accurately assess whether it’s panic or severe illness.
Facts About Panic Attacks
● They are a stress response that can be triggered at any given time, sometimes with no clear indicator of what spurred them to begin.
● If they persist in your life, they may be an indicator of an underlying anxiety disorder.
● They often mimic symptoms of heart attacks or strokes, and cause fear such as when your body is feeling constricted and unable to move, feeling disoriented, having difficulty breathing, feeling pain in the chest and/or heart palpitations, chills, sweating, and the dreaded feeling that you are going to die.
● These feelings don’t last forever, and the most severe symptoms will subside within half an hour of their onset.
● They can strike whether you feel stressed or normal, at work or at rest.
● Some people are made to feel bad for having them, but one of the most important things for you to understand is that having a panic attack is not your fault.
How to Handle Panic Attacks With Relaxation Techniques
Panic attacks can leave you feeling scared and overwhelmed, and while there is no guarantee that you can prevent or alleviate the effects of attacks, there are a number of things you can do to help yourself feel or stay grounded.
● Get sufficient sleep
● Exercise regularly
● Avoiding sugary, fried, processed, and caffeinated foods and drinks to reduce nervousness
● Talk with your doctor about possible anxiety medications
● Stay hydrated
● Slow your breathing when you feel the onset of an attack, and take slow sips of cold water for stress relief
● Use stress balls or fidget toys for stress management and coping with anxiety
● Steer clear of stressful situations and individuals as much as possible
● Practice an action that helps you personally distract or regulate yourself if you find yourself in the middle of an attack, such as reading a book, pacing the room, lying down, or talking to somebody you trust.
Seeking Professional Help
You don’t have to deal with your anxiety, stress, and panic attacks alone. Seeking out a therapist, with whom you can share your stressors, past traumas, and your current situation, can be exceedingly helpful. There are many effective treatments and tools for managing panic attacks, acute stress disorder, and dealing with anxiety. Brainspotting, Cognitive Behavioral Therapy (CBT), and Eye Movement Desensitization and Reprocessing therapy (EMDR), and Dialectical Behavior Therapy (DBT) can help you to gain freedom from the shackles of anxiety and fear. So, while it cannot be guaranteed that your panic attacks will go away completely, working through the underlying problems behind your stress alongside a therapist and gaining insight and further information on how to deal with them or prevent them can greatly improve your quality of life.
If you are suffering from the effects of panic attacks and anxiety disorders, such as stress, depression, and fear, Omaha Trauma Therapy is here to help! EMDR and Brainspotting therapy techniques are our specialty. We want to provide you with a holistic approach to overcome your trauma. Contact us.