Panic Attacks Can Strike Anyone At Anytime: Learn How To Self-Manage Your Way Through It Naturally, Effectively, And Quickly

Jun 19, 2018

You feel perfectly fine as you’re going about your business at work, home, or out and about in public. Suddenly, your heart races, body shivers, head pounds, and you become a confused and petrified mess from the person you were just minutes ago. It’s called a panic attack, and it can strike any person, at any time, and at any place. While a terrifying experience for even those that routinely have them, there are some ways that you can self-manage through a panic attack quickly, effectively, and naturally. 

Imagine the feeling of encountering a bear in the woods, a shark in the ocean, or a stranger with a gun in a dark alley. You’re afraid, petrified, right? 

Your mind takes that fear as a signal to release certain hormones that work in unison to prepare you for the threat; it’s called flight or fight. Fear causes a rush of hormones to be pumped to your organs and muscles to accelerate their function and ready them to either fight or run away. 

With a panic attack, the body reacts the same as if there was an actual shark, bear, or other huge threat to your survival actually present. You can experience any of the following: 

• Rapid breathing/shortness of breath/difficulty breathing 
• Chest pain 
• Accelerated heart rate 
• Heavy, limp limbs 
• Headache 
• Chills/shivering/fever/sweating 
• Dizziness 
• Confusion 
• Numbness 
• Knots in the tummy/nausea/vomiting 
• Fear 
• Feelings of certain doom and demise 
• Derealization 

Your psyche perceives a fear and your body responds accordingly. This response can last a few minutes or linger for hours. You may have panic attacks multiple times a day or just once in a lifetime. The severity may be a debilitating show for all to see or something you suffer with internally in silence. In any case, the mechanics are the same. 

Say you had a bad fall from a treehouse as a child; you may experience panic attacks when you see a large tree or need to get into an elevator because you’ve associated that traumatic experience with anything that could possibly fall or reminds you of the incident. 

Sometimes panic attacks can occur on a subconscious level, meaning that you are doing or seeing something that you aren’t even aware triggers a fear within your psyche. A psychologist or other mental health expert may be able to help you determine the cause of your subconscious fears and bring them forward to a level of self-awareness so that you can better manage your panic attacks. 

Again, whether frequent or rare and whether you know the triggers or not, the underlying mechanism is the same for all panic attacks. Panic attacks are physical manifestations of a psychological issue. As such, it’s always prudent to seek guidance from a mental health professional. 

Discovering and treating the root of your panic attacks will be a large focus within the guidance of a mental health professional. However, it’s also necessary to learn how to manage panic attacks when they do happen. Mental health experts have developed some techniques to help diffuse and de-escalate panic attacks. Here are a couple techniques to get you started. 

One of the worst mistakes you can make during a panic attack is zoning out or trying to singularly focus in on only one particular object. These acts actually amplify derealization and confusion within a panic attack, making them more unnerving and longer in duration. 

Experts recommend mindfulness, which refocuses your attention on the body’s present safeness verses the psyche’s past fear. If possible, move to a place you feel secure. Sit in a relaxing position where you can feel the solid support underneath your body. Begin visually going around the area to identify objects and determine what your senses know for fact about them. 

No matter how much you repeat the mantra that you’re okay to yourself, your brain might need some proof of life to allow it and your body to relax. 

Bring your focus to your body’s safety and well-being by closing your eyes and focusing on your toes. Are your toes okay? They’re still there, not injured, and fully supported by all that is around you. Try to tense your toes so that you can see they’re already tense. You can relax your toes because they are in no danger of harm. Move up to your ankles. Are your ankles okay? Continue this process all the way up to your head. You may need to start over if you still feel tension. 

Hyperventilating isn’t uncommon during a panic attack. Breathe into a confined space, such as a paper bag or your cupped hands, to stabilize your heart rate and breathing. Once you’ve calmed down a little, begin taking smooth slow breaths through your nose to a 1-2-3 count. Hold the breath on 4-5 count. Exhale from the mouth slowly for the 6-7-8-9-10 count. Repeat. 

Do keep in mind that those with water fears may not find this tactic helpful. That said, for most anxieties, water has been found to be a source of calm. If an actual warm shower flow isn’t available, you can imagine yourself in a shower as the water carries away all the unpleasantries far away from you and soothes your sore mind and body. Now, the water is slightly chilled to invigorate your mind and body and prep it to carry forward with the day. 

As you work through your panic attacks, you’ll discover the self-management techniques that work best for you. Some find calming techniques a way through panic attacks. Others may find that it’s physical activity, like running, that best helps them through the panic attack. And, some may find that simply talking to someone else helps them through it.

You’ll find living with anxiety attacks much easier as you discover the source(s) of your panic and the methods to best control it. Pass on this interesting information to your friends and loved ones who battle with anxiety. 

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!