The most precise words used to describe them don’t do the misery justice.
I’ll share some tips and tricks for how to calm anxiety attacks and panic disorder…
but first I want to take a moment to give a brief overview of panic/anxiety attacks and panic disorders.
You know when you are driving in the ice and snow and your car starts to slide or spin?
You feel the adrenaline rush. You may feel startled and even freak out for a moment or two.
Panic attacks feel a bit like that… except they last much longer and there may not be a triggering event that precedes them.
They are so overwhelming that you can’t think clearly.
You are completely overcome by fear.
For some people, panic attacks are fairly predictable. There are known triggers (say, for instance, being at a social event or public speaking).
Other people report no triggers at all and the panic and anxiety come out of nowhere.
Here’s what we do know, you are at increased risk of experiencing panic attacks if you:
f you want to get technical, clinicians turn to the Diagnostic and Statistical Manual of Mental Health Disorders, Fifth Edition (DSM-5).
The DSM is the bible of psychiatric disorders. It defines a panic attack as “an abrupt surge of intense fear or discomfort.”
This is because you are ruminating.
You have hundred of scary thoughts and ideas running through your brain at a rapid clip.
However, there are many things to calm down your overly anxious nervous system.
In my previous blog post, I shared 9 tips on how to prevent and manage anxiety and I go into greater detail.
It may be quite helpful to do so.
Especially if you find that panic and anxiety attacks are happening regularly and interfering with your life.
Or if you find yourself avoiding activities or things that you once enjoyed.
Your medical doctor can talk through options with you and share effective medications that could help alleviate your symptoms.
Panic attacks are scary.
I’ll share strategies so you can stop/manage your panic attacks.
Sounds simple, I know.
However, it takes time for most people to realize that the extreme anxiety they are experiencing has a name.
When you can name it, you are more equipped and empowered to deal with it.
For example:
Reminding yourself of these things can help you to stop catastrophizing.
It can help you to put your attention towards the tools you’ve learned to help calm and soothe yourself.
Closing your eyes may help you to block out the dizzying environment that you are in and make it easier to get more grounded and calm.
I have several more suggestions on how to calm anxiety attack and panic attacks.
In the next blog post, I’ll examine 4 more ways you can work towards calm during a panic attack.
Are you ready to give therapy a go?
Free free to contact me directly if you have questions or to schedule a brief call to see if I might be able to support you as you journey forward.
Jill
As a marriage and family therapist, I also offer:
Relationship Counseling
Individual Counseling