Handling panic attacks can be as tricky as taming them, but with a systematic approach and a few straightforward techniques, it's doable.
In this article, we'll delve into what triggers these attacks and how to tackle treatment. We'll explore clinical options and share exercises and techniques that you can seamlessly weave into your life.
The goal? Managing panic attacks not just in the heat of the moment but also in your everyday routine, making those attacks less likely to show up uninvited.
What Triggers a Panic Attack?
Unraveling the mystery of panic attacks involves understanding that they don't occur in isolation and taking necessary panic disorder therapy. Even though they often feel unpredictable and spontaneous, there are underlying risk factors that act as potential triggers.
One significant situational factor is negative mood, contributing to an increased likelihood of experiencing a panic attack. On the flip side, an individual's overall anxiety level, a less specific factor, quietly lingers in the background, elevating the risk of panic attacks irrespective of specific situations.
In simpler terms, anything that induces a negative mood—be it upsetting events, stress, or substances with a depressant effect—can be considered a trigger. Meanwhile, general anxiety levels can be likened to a magnifying lens, transforming seemingly innocuous events into potential triggers.
These overarching triggers offer insights into the psychological roots of a panic attack. However, they might not capture the spontaneity and complexity of how panic attacks unfold in everyday life. Identifying triggers can be challenging, and the timeline of a panic attack doesn't always neatly follow a beginning, middle, and end.
As described by an individual interviewed by Woodgate, Tennent, Barriage, and Legras (2020), the onset of a panic attack might not adhere to a predictable sequence:
“I was just walking down the street, and then these guys walked past me and they’re like ‘What’s up?’ and I started panicking.”
While panic attacks indeed have defined triggers, the approach to identifying and understanding these triggers should be adaptable, considering the unique characteristics and experiences of your client.
Check: https://www.lifebulb.com/therapy/individuals/panic-attacks
6 Practical Methods For Regaining Control
Let's dive into 6 practical methods individuals can use to regain control and ease the symptoms of a panic attack.
1. Remember that it will pass
In the heat of a panic attack, it's essential to remind yourself that these intense feelings are temporary and won't cause physical harm.
Despite the overwhelming nature of the moment, acknowledging it as a brief episode of concentrated anxiety can provide reassurance. Panic attacks typically peak within 10 minutes and then gradually subside.
2. Take deep breaths
Deep breathing is a powerful tool to regain control during a panic attack. The rapid breathing and chest tightness associated with panic attacks can heighten anxiety, so it's crucial to breathe slowly and deeply.
Focus on each breath, inhaling and exhaling deliberately. Techniques like 4-7-8 breathing, with a 4-second inhale, a 7-second breath hold, and an 8-second exhale, can be helpful. If deep breathing intensifies panic attacks for some individuals, engaging in enjoyable activities can be an alternative focus.
3. Smell some lavender
Utilizing the calming power of scent, especially lavender, can assist in anxiety relief by engaging the senses and providing a grounding point of focus. Lavender, known for promoting calm relaxation, has demonstrated effectiveness in numerous studies.
Inhaling the scent by holding oil under the nose or applying a small amount to a handkerchief can be beneficial. It's crucial to purchase essential oils from reputable retailers. For those not fond of lavender, alternatives like bergamot orange, chamomile, or lemon can be explored.
4. Focus on an object
When distressing thoughts or memories overwhelm an individual, directing attention to a physical object in their surroundings can offer a grounding effect. Concentrating on a single stimulus can help diminish other overwhelming stimuli.
Observing the details of the object—its texture, creator, and shape—can assist in reducing panic attack symptoms. For those experiencing recurrent panic attacks, carrying a familiar object like a smooth stone, seashell, small toy, or a hair clip can serve as a grounding anchor.
Techniques like these are beneficial for individuals dealing with panic attacks, anxiety, and trauma.
5. The 5-4-3-2-1 method
Panic attacks often induce a sense of detachment from reality due to heightened anxiety. The 5-4-3-2-1 method acts as both a grounding technique and a form of mindfulness, redirecting focus away from stressors.
Executing each step deliberately involves looking at 5 distinct objects, listening for 4 specific sounds, touching 3 different objects, identifying 2 distinct smells, and naming 1 thing you can taste. This method provides a structured approach to reconnecting with the present moment.
6. Repeat a mantra
A mantra, be it a word, phrase, or sound, serves as a focal point that provides strength and aids in focus. Internally repeating a mantra, such as "This too shall pass," can assist in navigating a person out of a panic attack.
Whether offering reassurance or holding a more spiritual significance, the gentle repetition of a mantra slows physical responses, allowing for the regulation of breathing and muscle relaxation.
Conclusion
Explore effective tools and techniques for overcoming panic attacks through Lifebulb's Panic Attack Therapy in Woodbridge, NJ. Our committed team offers tailored support, empowering you to navigate and conquer these challenges.
Embrace a proactive approach towards a more composed and resilient self. Prioritize your mental well-being, and let us accompany you on the path to mental health and stability.
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