10 Steps to Calm a Panic Attack
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There’s rarely a warning that panic is about to trigger. Other time’s we may have felt anxiety building over the day and then something tips us over the edge of manageable anxiety and into the downward spiral of a terrifying panic attack.
We begin to feel as though we are drowning, tunnel vision starts to happen and we are facing the racing thoughts and physical effects of a panic attack, it’s virtually impossible to focus on anything else. Having struggled with Panic Disorder for over 6 years, Doctors and therapists have helped me learn how to successfully get myself through a panic episode.
warning: the following post may trigger anxious, unpleasant emotions, or flashbacks for people with anxiety or panic disorders.
My story…….
Before I knew what a panic attack was I was taken to the hospital during one of my episodes. I couldn’t breathe, I was trembling, and I had no motor control of my hands or feet. They were completely locked up, and my heart rate was 182 beats per minute. I was screaming at the doctors that I was going to die as they strapped me to the table to control my shaking.
They didn’t give me any medication, they forced me to “ride the wave.” They explained to me that I was having a panic attack and that you can’t die from a panic attack, even if it feels like you’re going to. Your body only has so much adrenaline, it will run out and eventually you will calm down. You may feel like you got hit by a bus afterward and feel weak, uneasy, and like you need to sleep for the next day but you will survive. I will never forget those words, it’s helped me know that no matter how strong the attack feels, I will be okay.
2.
overcome the effects of hyperventilation
move to somewhere “safe”
4.
use your senses
5.
get into fetal position
6.
eliminate fearful thoughts
When we focus inward and directly on the scary thoughts and feelings of anxiousness, anxiety can go from manageable to a panic attack real quick. It’s easy to get caught up in the internal anxious dialog with thoughts like, “What if I don’t survive this?” or “This is horrible, what if this gets worse?” or “I can’t handle this.” Try to change those thoughts to sound more like… “I know I WILL survive this” or “I don’t like how this feels, but this is my body thinking something bad is going to happen but in reality, I am safe and I am okay” and “I can and I WILL handle this.”
7.
speak positively to yourself
After replacing your thoughts rooted in fear with thoughts rooted in security and comfort, continue those thoughts by instilling confidence in yourself. Repeat little mantras to yourself such as “I am worthy of living life without anxiety” and “My anxiety doesn’t define me” or my personal favorite “I am safe, I am strong, and I can handle any situation on my own.” Repeating a mantra every morning for even just a few minutes can be incredibly powerful and can deeply root into you and begin to slow your racing heart and thoughts during a panic attack but more importantly a daily mantra can help reduce the amount of anxious thoughts you have during the day.
8.
repeat step one
If at this point you’re not seeing your heart rate and breathing slow down remind yourself again, “This anxiety is strong, but not dangerous. I am safe. This is my bodies natural response when it thinks it is in danger. I am not in danger, I am safe.” No matter how powerful the panic attack feels, remind yourself that it will come to an end.
9.
get out of your head
Sometimes it doesn’t matter how much positive self-talk we give to ourselves, we simply don’t want to believe it and cannot manage to soothe ourselves. This is where we need to stop focusing on the anxiety and start focusing externally. Find a distraction. I’m not talking about endless scrolling on social media, that’s not going to do the trick. Download a game on your phone, something hyper engaging that you need to focus on. If you’re not a game person, move onto the next step. Turn on a TV show or Netflix. Do anything you can think of to STOP thinking about how your body feels weird and your mind is racing. Get out of your head and focus on anything else.
10.
recognize that your panic attack has an ending
As your heart stops pounding, your racing thoughts begin to dissipate, and your other vitals return to normal. Let out a big sigh of relief. Smile. Congratulate yourself on getting through that tough time. Let yourself know that it is finally over and you freaking KILLED IT! Shut down any “What If’s?” that may arise and continue about your day with a sense of relief and newfound confidence. You survived. You are strong and you are safe. You are alive and you are well.
You survived a panic attack using these tools which makes it even easier the next time you need them. You will have faith and confidence in yourself knowing that you have gotten through a panic attack on your own. You may find that the episodes will get shorter and easier to manage over time. You may even feel like you’ve taken your control back. And you should be PROUD!
Note: It’s natural for anxious thoughts to creep back in during any of the above exercises. The important thing is not to grab onto that thought and take a ride with it down the express way to panic. Instead, recognize the thought, let it go, and continue with whatever step you were on.
DISCLAIMER: This post was created for informational purposes only. Always seek the advice of a medical physician or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it. If you think you may have a medical emergency, call your doctor, go to the ER, or call 911 immediately. Reliance on any information provided is solely at your own risk.
