First off in order to discuss what it feels like we must know the symptoms of a panic attack and where it comes from or more commonly what triggers it if anything.
What is a panic attack and how do you get through it? First, we must define it.
Panic Attack Definition
“Panic attacks typically begin suddenly, without warning. They can strike at any time — when you’re driving a car, at the mall, sound asleep or in the middle of a business meeting. You may have occasional panic attacks, or they may occur frequently. Panic attacks have many variations, but symptoms usually peak within minutes. You may feel fatigued and worn out after a panic attack subsides.”
Mayo Clinic
Not sure if you’ve experienced a panic attack, or don’t know the symptoms. I’ve listed some below. This is by no means an exhaustive list. No two people are the same so no two people will have the exact symptoms. Everyone’s experiences are different. Seek professional help to heal yourself and live a healthier life.
Symptoms of a Panic Attack
Racing or Pounding Heartbeat/Rate
Shortness of Breath
Tightening of Chest/Chest pain
Sweating
Nausea
Shaking or Trembling
Light-headed/Feeling faint
Intense Fear/Feeling of Being Out of Control
Abdominal Cramping
Headaches
What Is a Panic Attack and How Do You Get Through It?
Panic Attacks can be caused by high levels of stress, anxiety, genetics, changes in brain chemistry. It’s not known what causes or what triggers a panic attack, as they tend to happen without warning. Yet, the more you have them the more likely it may be that they’re being triggered by something.
How Can You Stop a Panic Attack?
There are several different steps to help you get through the attack. Try one or all and find what works for you or recommend it to someone you know that can use these techniques.
1. Remove Yourself From the Place Where It Is Happening, If Possible.
Go to a quiet place without distractions, if you are out in public. The extra stimuli can increase the feelings you’re experiencing. If you’re driving pull over. At a party grab a trusted friend to help and go to another room, in a crowded place find a bathroom. You get the idea.
2. Practice Deep Breathing
The reason you’re grabbing your chest is that it feels like you’re having a heart attack. And you’re freaking out because you can’t breathe; which makes it worse. Outloud or in your head say breathe in, breathe out and sync your breath to your words. Do it over and over until the panic attack passes. Try these 5 meditations.
Repeat a mantra during the episode, again either out loud if you can, or in your head.
What do you say? Say “this is only temporary, it will pass, breathe in and out” or “I’m going to be ok this will pass.” “Breathe in and out this is almost over” you get the idea. Talk yourself through to the other side.
3. Muscle Relaxation Techniques
Help with calming your body. Focus on one body part at a time and release any tension then move on to the next area. Practice doing this at night when you’re laying in bed. I like to start with my feet and work my way up the body. Take deep breaths and release any tension in that body part before moving on to the next. You may drift off to sleep from the relaxation. During a panic attack focus on this until you’re through the other side of the panic attack.
Close your eyes while doing deep breathing or muscle relaxation. If you’re feeling lightheaded this is not the best alternative. Instead, focus on an object while breathing. You may find one way works better for you than another.
4. Focus on Object
Find a small non-moving object to focus on during your panic attack. This will work at keeping you focused/distracted. Do this while also doing your deep breathing and keep your mind from further exacerbating the attack with other thoughts that may not be helpful.
5. Prescribed Medication
Your doctor may prescribe anti-anxiety or antidepressant medications if you have severe or frequent panic attacks. This is another alternative to treating panic attacks. Medication can be a bridge to helping you while you are working on healing the root cause of the attacks. Only you can make the decision that is best for you.
Learn what is a panic attack and how to get through it, for you. Whether that’s learning breathing techniques, journaling, see a third party or taking medication, its what is best for you.
I’ve experienced panic attacks too, so I have first-hand knowledge of what is a panic attack and how do you get through it, read about that experience here. I’ve used these and other methods for natural stress relief to relieve anxiety. In addition, 5 HTP also helped me during really hard times with my anxiety. Eventually, you’ll be able to find what works for you and you’ll begin to feel better. Stick with it, don’t give up.
Know that you’re not alone in these situations. It’s easy to feel like this is only happening to you and you want to keep it to yourself. After my own journey, which inspired this blog, I need you to know that you are not alone. Be an advocate for yourself and find your peace.
Panic attacks feel horrible while it is happening. Try to revert to at least one of these techniques to help you at that moment. Seek help in getting to the root cause of your panic attacks.
It may not be just one thing but rather a facet of things like overall health, nutrition, spiritual and emotional well-being that are out of balance. Find your alignment with all or some of these and begin to notice a shift. You must work at it, you can do it. One step at a time.
Now that you know what is a panic attack and how do you get through it? Leave a comment below to help others.
I wish you great peace and guidance on your journey. Take care and be well. 🕉
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