Understanding & Addressing Panic Attacks:
A Holistic Approach
Panic attacks, especially when recurrent, can significantly disrupt a person's daily functioning. Much like a self-fulfilling prophecy, the fear of an impending panic attack can divert attention from immediate objectives, potentially triggering another episode.
What are Panic Attacks?
Characterized by sudden and intense physical symptoms such as shortness of breath, heart pounding, shaking, sweating, chest pain, and nausea, panic attacks are psychologically daunting. People often experience a loss of control, detachment from surroundings, fear, and a looming sense of impending doom, akin to a belief that something catastrophic is about to happen. The symptoms of panic attacks sometimes overlap with those of heart attacks, amplifying stress and intensifying the experience. If a person believes they are experiencing a heart attack, they may feel more stress and release stress hormones, worsening the symptoms and creating a destructive circle.
For this reason, it is important to know how to manage and work through a panic attack if or when it is experienced.
Managing Panic Attacks Before They Start
While we cannot prevent panic attacks entirely, learning how to address them beforehand is crucial. Seeking professional help during periods of high stress or when experiencing recurring panic attacks is essential. Cognitive behavioural therapy and medication have been shown to be effective in managing panic. At Garden of Wellness Psychotherapy, we offer a free initial consultation to support individuals dealing with panic attacks or other mental health concerns. Let us assist you learning how to manage panic attacks when they do occur.
In the case of anxiety attacks, identifying triggers can help empower individuals to take proactive measures in reducing their impact. Utilizing relaxation techniques when triggers arise can be particularly beneficial. On the other hand, panic attacks, especially for those diagnosed with panic disorder, do not have a discernible trigger, except for the concern of another panic attack occurring or their consequences. Additionally phobia-related triggers can also lead to panic attacks.
Recognizing stress and understanding personal triggers empower individuals to take proactive steps such as practicing relaxation techniques and learning to minimize the impact of their triggers without reinforcing fear through avoidance. By doing so, individuals can effectively manage both anxiety and panic attacks.
Immediate Solutions and Mental Relaxation Techniques
Implementing mental relaxation techniques can be essential for mitigating panic attacks.
Techniques such as 4-7-8 breathing, involving 4 seconds of inhaling, 7 seconds of holding, and 8 seconds of exhaling, have demonstrated effectiveness against anxiety and panic.
Other breathing tactics, coupled with elements of focus and meditation, can counteract the sense of detachment common in panic attacks.
Mindfulness practices like body scans and sensory focus, which help alleviate anxiety symptoms and promote present-moment awareness.
Some people find the scent of lavender oil enjoyable for its potential relaxation-inducing properties. However, it's important to note that fragrances, including essential oils, can cause skin irritations and allergies for some people. Please exercise caution if using this technique and consult your doctor if necessary.
If it's a time of day when you typically have a snack or meal, consider using your sense of smell to engage with your food and bring yourself into the present moment. Additionally, you can stimulate your sense of taste by eating something sour or spicy to ground yourself in the present moment.
The purpose of grounding techniques is to signal to your brain that you are not in real danger, which may decrease the intensity or even halt the panic attack.
Looking at Health Holistically
While specific therapies, medications, and coping strategies address panic attacks, a holistic approach to health is paramount. Rather than only reacting to issues when they arise, prevention can achieved. Prioritizing good sleep, regular exercise, healthy eating habits, and strong social connections contributes significantly to overall health. Remember, even incorporating small habits can set you on the track to making positive differences in your life.
About the Author
Hi there, my name is Peyman Moghimi and I am a recent Psychology (BSc.) graduate from York University. My interests lie in the intersections of religious practice and psychological concepts, as well as learning more about how technology and changes in culture have affected our mental health.
I hope you enjoyed reading this blogpost!
