Coping with Panic Attacks

Amy Taylor January 21, 2014

We all panic from time to time. It is defined as a “sudden sensation of fear which is so strong as to dominate or prevent reason and logical thinking, replacing it with overwhelming feelings of anxiety and frantic agitation consistent with an animalistic fight-or-flight reaction”. When not controlled, panic can turn into a debilitating mental disorder over time. According to the NHS, nearly one in 10 people in the UK has panic disorder. If not recognised and treated, panic disorder can be devastating because it can interfere with relationships, schoolwork, employment and normal development.

If you tend to panic during stressful situations, you might find the following tips useful:

Disengage. If you let yourself succumb to that stressful situation, the more you will panic. The brain, during a panic attack, is like a kid throwing tantrums. Give in and it wins. Blow it off and it may forget about what it’s so upset about. Research published in the Journal of Neuroscience suggests that the more the brain tries to suppress negative emotions, the more active the amygdala becomes – the part which feds negative messages throughout the brain.

Break it down. If the problem at hand is making you panic and feel overwhelmed, break it down to smaller pieces that can be addressed and managed. Tell yourself “You can do it!” even if your inner critical voice is saying you can’t.

Breathe, breathe and breathe. During a panic attack, simple breathing and relaxation techniques can help you be more in control. Practising proper breathing exercises at least twice a day can make your panic attacks less frequent and easier to conquer.

Walk away. During a panic attack, it may seem like there’s no emergency tool that can help you calm down. But sometimes, the most basic activities, such as walking, can take your mind off from anxiety. Go out and take a short walk. Light aerobic exercises can also trigger your brain to produce endorphins – the feel-good chemicals that improve your mood.

Confront your fear. Make a journal of your panic attacks – record your thoughts, symptoms, worries and the emotions you experience. When you are feeling better, go back and re-read your entry. This will help you identify your panic triggers and prepare you for another attack.

Talk to a therapist. A good therapist can help you get to the roots of the problem and devise a strategy to resolve it. You may also consider joining a support group. Group meetings can give you further insights into your situation because you get the chance to hear how other people cope with panic attacks.

Effectively dealing with panic attacks is a skill that you just can’t develop overnight. It takes time and practise to apply these techniques and other strategies to cope with panic attacks but it is definitely worth the effort. Once you start to learn about panic and stand up to it, life will become easier.