A panic attack is a sudden episode of intense fear or anxiety that triggers severe physical reactions when there is no real danger or apparent cause. Symptoms can include rapid heart rate, sweating, trembling, shortness of breath, feelings of choking, chest pain, nausea, dizziness, chills or hot flashes, numbness and feelings of detachment from oneself. In short, they can be extremely frightening.
Here are ten effective strategies to immediately calm a panic attack:
1. Deep Breathing: Focus on your breath. Inhale deeply through your nose for a count of four, hold for four, then exhale slowly through your mouth for a count of four.
2. Grounding Techniques: Use the 5-4-3-2-1 method to engage your senses:
– 5 things you can see
– 4 things you can touch
– 3 things you can hear
– 2 things you can smell
– 1 thing you can taste
3. Progressive Muscle Relaxation: Tense and then relax different muscle groups, starting from your toes and working your way up to your head.
4. Visualization: Picture a calming scene, such as a beach or a forest, and immerse yourself in the details—sounds, sights, and smells.
5. Positive Affirmations: Repeat calming phrases to yourself, such as “This will pass” or “I am safe right now.”
6. Stay Present: Focus on your surroundings. Describe the space around you in detail to help shift your focus away from anxious thoughts.
7. Cold Water: Splash cold water on your face or hold an ice cube to help ground you and reduce the intensity of the panic.
8. Physical Activity: If possible, engage in light physical activity, like walking or stretching, to release tension and distract your mind.
9. Limit Stimulants: Avoid caffeine or other stimulants that might exacerbate anxiety, and instead, drink water or herbal tea.
10. Seek Support: If you’re with someone, talk to them about how you’re feeling. Sharing your experience can help you feel less isolated.
Working with a therapist using Acceptance and Commitment Therapy (ACT) or Cognitive Behavioural Therapy (CBT) can help you understand the underlying causes of anxiety and panic attacks. You can learn to reduce the frequency and impact of panic attacks by developing awareness of your physiological responses and potential triggers before they fully escalate and learn tools to gain control over your nervous system. As therapists, we also work to shift focus to value-driven committed actions to help you move towards the rich and meaningful life you desire instead of avoiding negative thoughts and feelings.
Please contact us if you’d like to learn more.
