Tips for Coping With Panic Attacks From a Maryland Anxiety Therapy Specialist
Panic attacks can be terrifying to experience but respond well to anxiety treatment. Learn more about anxiety therapy from a Maryland therapist.
Panic attacks can be a terrifying and overwhelming experience. If you've ever had one, you know that the sudden surge of intense fear, racing heart, and physical discomfort can make you feel as if you're losing control. While panic attacks can be frightening, it's essential to remember that they are manageable, and there are effective coping strategies that can help you regain control and find calm again. Let’s talk about what panic attacks are, their common triggers, and some practical ways to cope with them.
understanding panic attacks
Panic attacks are intense episodes of anxiety that can come on suddenly and without warning. They are characterized by a combination of physical and psychological symptoms, which may include:
Rapid heartbeat or palpitations
Shortness of breath or a feeling of choking
Trembling or shaking
Sweating excessively
Nausea or stomach discomfort
Dizziness or lightheadedness
Tingling, or pins & needles sensations, in the limbs
A sense of not being connected to your body or a sense that the moment is unreal
Chest pain or discomfort
A fear of losing control or going crazy
A sense of impending doom
A strong urge to escape the situation
These symptoms can be so overwhelming that many people mistake panic attacks for more severe medical conditions, such as heart attacks. If you’ve had new symptoms checked out by your medical provider and it looks like it’s not an underlying condition, read on to learn more about panic attacks. Understanding that panic attacks are a specific form of anxiety is the first step in coping with them.
Common Triggers of Panic Attacks
Panic attacks can be triggered by various factors, and these triggers can vary from person to person. Some common triggers include:
Stress: High levels of stress can increase your vulnerability to panic attacks.
Caffeine and Stimulants: Excessive caffeine or stimulant consumption can trigger panic attacks in some individuals.
Phobias: Specific phobias, such as fear of flying or heights, can lead to panic attacks when confronted with the phobic situation.
Traumatic Events: Past traumatic experiences or recent traumatic events can increase the likelihood of panic attacks.
Medical Conditions: Certain medical conditions, like hyperthyroidism, can mimic the symptoms of a panic attack (again, see your medical provider to check).
Substance Abuse: The use of alcohol or recreational drugs (even ones that are meant to relax you) can trigger panic attacks.
Coping Strategies for Panic Attacks
When you recognize that a panic attack has got you spun up and you need to regain your footing, try some of these strategies:
Deep Breathing: When you feel a panic attack coming on, focus on your breathing. Take slow, deep breaths to help calm your nervous system. Inhale for a count of four, hold for four, and exhale for four. Repeat this cycle until you start to feel more relaxed.
Grounding Techniques: Grounding exercises can help you stay connected to the present moment. Try the 5-4-3-2-1 technique, where you name five things you can see, four things you can hear, three things you can feel/touch, two things you can smell, and one thing you can taste.
Progressive Muscle Relaxation: Tension often accompanies panic attacks. Progressive muscle relaxation involves systematically tensing and then relaxing different muscle groups to reduce physical tension.
Mindfulness and Meditation: Mindfulness techniques, such as meditation and guided imagery, can help you stay focused on the present moment and reduce anxiety.
Positive Self-talk: Challenge negative thoughts with positive affirmations. Remind yourself that panic attacks are temporary and that you can get through them.
Seek Support: Share your experiences with trusted friends or family members. Sometimes, talking about what you're going through can provide immense relief.
Professional Help: If panic attacks are frequent or severely impacting your life, consider seeking professional help from a therapist or psychiatrist. Cognitive-behavioral therapy (CBT) and medication are effective treatments for panic disorder.
Panic attacks can be distressing, but with the right coping strategies and support, you can learn to manage them effectively. Remember that everyone's experience with panic attacks is unique, and it may take time to find the strategies that work best for you. Be patient with yourself and know that you are not alone in this journey. By learning to cope with panic attacks, you can regain control of your life and find a sense of calm even in the midst of anxiety's storm.
.
A free consultation for Maryland anxiety therapy
If you are looking for support in creating the life you want to live, please reach out. I see folks in my office in College Park and online throughout Maryland. You can explore more information about my services as a Maryland therapist throughout the website , including my anxiety treatment Maryland page.
