If you have ever had a panic attack you understand how easy it can be to fall into a cycle of fearing the possibility of having another one. The racing heart, sweaty hands, rapid breathing, dizziness, pounding heart and even nausea that occur can feel almost unbearable. It seemingly comes out of no where and can leave the victim wondering if he/she is going crazy or might be dying. It is a painful experience, but here is the good news; it is uncomfortable but not dangerous, recovery is possible and those suffering from panic attacks can learn to become the boss of anxiety and panic rather than allowing panic to be in control. Keep reading for five tips that can help with overcoming panic attacks.
1. Understand what is happening in the brain.
Did you know that there is a physiology of fear? In other words, our bodies are designed to protect us from danger. It’s quite impressive when we learn that each of the above listed symptoms are happening for a reason; that reason is a perceived threat. The problem during a panic attack is that there is not actually a threat and therefore our bodies are left with high levels of adrenaline and cortisol that are not in fact needed in the moment. Follow the link below for a great image explaining what is happening to the body when the brain perceives a threat.
http://hardanxiety.blogspot.com/fear_3lg.jpg
2. Using helpful self-talk to change the signal your brain is receiving.
Once we learn that we are not going crazy, we are not going to die and the physical symptoms we are experiencing are real, just not needed, we can then learn how to talk to ourselves and send helpful messages to our brains that interrupt the fear response. Examples:
“I am uncomfortable, but I am not in danger.”
“This is anxiety.”
“Thank you brain but I don’t need this type of protection right now.”
“I am safe.”
3. Deep breathing calms the central nervous system.
There are many breathing techniques that can be used to calm anxiety and signal the parasympathetic nervous system. Using this simple technique when getting started can be very effective:
Begin by placing your hand over your lower abdomen and breathing in through your nose until your belly is so full that it pushes your hand out. This may take a few counts. Next exhale through pursed lips, as if you are blowing out birthday candles or a bubble wand making your exhale noticeably longer than your inhale. That’s it. This helps tell the brain that you are intentionally calming down.
4. Using Cross body postures helps the brain get back online.
Crossing your arms across your chest is another way to signal the parasympathetic nervous system. Try one of these exercises to explore this technique:
The butterfly hug: Cross your arms across your chest with your hands on your shoulders. Gently tap your right shoulder and then your left shoulder. Repeat this (tapping alternately) at a steady pace.
The heart hug: Place your right hand under your left armpit and hug yourself while applying a downward pressure. This can help activate the vagus nerve, further triggering the relaxation response.
5. Placing yourself in a position of authority over your anxiety.
Sometimes personifying the anxious part of yourself can be helpful. Although anxiety is a part of what you are experiencing, you are not anxiety and anxiety does not define you. Some personifications clients have shared with me include the anxiety bully, the gremlin, Bertha the anxiety rock and the squirrel. Naming or personifying the anxiety can produce an element of humor or comic relief. Talking to the anxiety in a way that places you in a position of authority can be very empowering, the opposite of fearful. Next time you feel anxiety or panic coming on try saying, “hey Bertha (or whatever you have affectionately named the anxiety) I don’t need this today.” Or, “hey Bertha, I know you think you’re helping but I am safe, and I am going to go about my business, thank you.”
We get to be good at the things we practice. So, if we practice panicking, we get good at it. If we practice the above-mentioned techniques, they become second nature and we begin to re-wire old, dysfunctional loops in our brain. As we empower ourselves with healthy coping strategies, we build upon our ability to manage anxiety rather than allowing it to boss us around. In addition to doing our own research and practicing techniques like those listed in this blog talking with a licensed therapist can help you to identify your triggers, reframe your thoughts and build a successful practice of additional anxiety and panic reducing techniques. Here’s to learning to manage anxiety and living a more empowered life. Cheers!
Brandee Distefano, LCMHC
brandee@livinglotuscounseling.com
Photo by Nicole Avagliano from Pexels