What do panic attacks feel like? During a panic attack, physical symptoms can build up very quickly.
THESE CAN INCLUDE:
• A pounding or racing heartbeat
• Feeling faint, dizzy or light-headed
• Feeling very hot or very cold
• Sweating, trembling or shaking
• Nausea (feeling sick)
• Pain in your chest or abdomen
• Struggling to breathe or feeling like you're choking
• Feeling like your legs are shaky or are turning to jelly
• Feeling disconnected from your mind, body or surroundings (these are types of dissociation)
DURING A PANIC ATTACK YOU MIGHT FEEL VERY AFRAID THAT YOU'RE:
• Losing control
• Going to faint
• Having a heart attack
• Going to die
WHAT CAN WE DO WHEN WE'RE HAVING A PANIC ATTACK?
Now that we understand what panic attacks look like and how best to prevent them or be prepared for them to happen, let’s discuss how best to deal with panic attacks when they are taking place.
First things first, make yourself comfortable - take off hot clothing, loosen restrictive belts, fan yourself, drink cold drinks (and hold them to your skin), sit down, and close your eyes if over-stimulated.
Now that we understand what panic attacks look like and how best to prevent them or be prepared for them to happen, let’s discuss how best to deal with panic attacks when they are taking place.
All of these tools below focus on activating our parasympathetic nervous system, which is the part that calms us down. Coping strategies for panic attacks include:
COGNITIVE BEHAVIOURAL THERAPY (CBT)
• Engage your senses: look around you and find 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste.
• Count backwards from 100.
• Recognise you are having a panic attack and they do not last long.
• Distract yourself: play a game on your phone, start a random conversation with someone, sing a whole song in your head.
MINDFULNESS / MEDITATION
• Do a body scan.
• Focus on slowing down your breaths as much as possible.
• Focus on something around you. For eg: a tree. Try to count each and every leaf.
HOLISTIC
• Visualise your happy place. A place (real or imagined) where you are relaxed, calm, cared for and safe. Really imagine yourself there and notice all the specific details of it. Is there music, a sound, a smell? Try to feel it all.
• Be kind and loving to yourself: recite your mantra – “I am safe”, “I can handle this”, “This too shall pass”.
