When you get hit by a panic attack, do you lose control and feel powerless to stop it? Panic attacks can be a frustrating and stressful experience for anybody, but they are especially stressful if they happen to you often. You can regain some of your control by knowing how to adequately cope when a panic attack strikes.
How to Cope with Panic Attacks
1. Know Thy Self
The old phrase, “Know thy self”, certainly applies to those who struggle with panic attacks. Everyone is different and responds to stress differently. That’s why it is important for you to know how your mind and body respond to stress so that you can begin to de-escalate your reactions.
Some common symptoms of panic attacks include:
- Increasing heart and respiratory rates
- Sweating
- Chills
- A tingling sensation in your fingers
- Having out of control or racing thoughts
- A feeling of panic, fear, or dread
- Becoming detached from yourself
- Nausea
- Trembling
When you are calm, make a note of what happens to you when you do experience panic.
2. Remove Yourself from the Situation
If possible, remove yourself from the situation to help you calm yourself. When you step away from the situation, it can reduce the feeling that you are in imminent danger and allow you the chance to get out of the panic mindset. If you can’t physically leave a situation, try mentally “checking out” for a moment (only if it is safe to do so). Imagine yourself in a place in which you feel comfortable, relaxed, and reassured.
For example:
- Your bedroom
- A natural space such as a trail or park
- Your favorite coffee shop
- A situation where you feel empowered and confident, such as playing a sport
3. Get the Energy Out!
Another trick that you can use to cope with panic attacks is to get up and move around. Physical movement can help you shift your attention away from what you are thinking and keep you more focused in the moment. Also, physical movement helps get the blood moving to all parts of your body, including your brain, where you need it the most. Additionally, when you exercise, your body releases endorphins which help affect your moods. So, if you are having a panic attack, get up and move!
4. Think About What Matters
When you have a panic attack it is easy to become hyper-focused on what is causing the fear response in the first place. Instead, shift your mindset to something that matters to you. By doing so, you break that hyper-focus and redirect your thoughts to something soothing and reassuring rather than fearful. An example could be your partner, children, or a close family member. They matter much more than a panic attack and, hopefully, are less stressful!
5. Remind Yourself That You’re Okay
Along with the sense of fear accompanying panic attacks comes the belief that, in that moment, you are in danger. This occurs even though, in reality, you are perfectly okay. Remind yourself that you are all right. Use the rational part of your mind to take stock of where you are, what is happening, and that what you are stressing over is not based in reality.
Remember, even though you have panic attacks, it doesn’t mean that you should blame yourself or give up. Keep in mind the coping skills listed above and know that it is possible to regain control over your life without thinking that you are in danger.
If you’re still having trouble with panic attacks, it’s probably time to consult a therapist. Working together, you and your therapist will explore why certain situations or triggers cause your panic attacks and develop tools to help you overcome them. You can live a normal life, unburdened and happy.
Denise Kautzer is a Licensed Professional Clinical Counselor and a Certified Public Accountant whose practice is located in St. Paul, MN. You can view her website at www.denisekautzer.com or contact her at denise@denisekautzer.com