Panic Attacks

Panic Attacks- they can happen to anyone at anytime. It’s a sudden rush of fear that causes physical reactions such as loss of breath, sweating, trembling or nausea. It can make you feel like you are in danger or out of control when in reality you may not be. Because they can happen without warning, people are often not prepared when they happen.

In many cases, panic attacks can happen once or twice and tend to go away. However, for others, this can be a reoccurring experience. It becomes stressful and can disrupt your daily life. For these cases, we recommend you seek medical attention. Unfortunately, at this level panic attacks can be difficult to control without support and treatment.

However, that doesn’t mean there aren’t ways you can help reduce the impact. At any level, experiencing a panic attack can be frightening, but there are several strategies you can use to help manage the symptoms on your own.

Coping Mechanisms

1. Deep Breathing: During a panic attack, your breathing can become quick and shallow. Try to take deep, slow breaths. Inhale slowly through your nose, hold your breath for a few seconds, and then exhale slowly through your mouth. This can help to reduce feelings of fear and anxiety.

2. Grounding Techniques: Try to focus on the physical world around you. This can involve describing what you see, touch, or smell. This can help you to feel more connected to reality and less consumed by your thoughts.

3. Progressive Muscle Relaxation: This technique involves tensing and then releasing different muscle groups in your body. Start from your toes and work your way up to your head. As your body relaxes, your mind will follow.

4. Challenge Your Thoughts: Try to identify what thoughts are causing your panic attack and challenge them. Ask yourself if they're truly accurate and try to come up with alternative, more positive thoughts.

5. Use a 'Focus Object': Some people find it helpful to select a small object that they can touch during a panic attack, such as a small rock, a piece of fabric, or a stress ball.

6. Visualization: Imagine a place that makes you feel calm and peaceful. Try to visualize every detail of this place, such as the sounds, smells, and feelings.

7. Practice Mindfulness: This involves focusing on the present moment without judgement. It can help you to stay grounded during a panic attack.

8. Lifestyle Changes: Regular exercise, a healthy diet, adequate sleep, and avoiding caffeine, alcohol, and nicotine can also help to reduce the frequency and severity of panic attacks.

Remember, while these tips can be helpful, they are not a substitute for professional help. If you're experiencing frequent panic attacks, it's important to seek help from a healthcare provider. Cognitive-behavioral therapy and medication can be effective treatments for panic disorder.

You are not alone and we are here to guide you to successfully applying these strategies. Please don’t hesitate to reach out if you have any questions or if you simply don’t know where to start.

Useful resources: https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms

CBT Therapy in Lakeview CBT is an effective and powerful way to treat problems with anxiety , self-confidence, fears, phobias and career stress. As  Chicago area anxiety counselors in the Lakeview and Lincoln Park area we strive to provide the best services for our clients. Looking forward to connecting with you!