7 Strategies for Dealing with Panic Attacks
If you’ve had a panic attack, you know it is NOT a pleasant experience! A panic attack is a physiological experience, your nervous system is literally sounding off alarms! Alert, alert, danger, system overload!
According to the DSM-5 by the American Psychiatric Association panic attacks are defined as An abrupt surge of intense fear or intense discomfort that reaches a peak within minutes, and during which time four (or more) of the following symptoms occur:
1. Palpitations, pounding heart, or accelerated heart rate.
2. Sweating.
3. Trembling or shaking.
4. Sensations of shortness of breath or smothering.
5. Feelings of choking.
6. Chest pain or discomfort.
7. Nausea or abdominal distress.
8. Feeling dizzy, unsteady, light-headed, or faint.
9. Chills or heat sensations.
10. Paracentesis (numbness or tingling sensations).
11. Derealization (feelings of unreality) or depersonalization (being detached from oneself).
12. Fear of losing control or “going crazy.”
13. Fear of dying.”
Here are 7 Strategies for Dealing with Panic Attacks:
1. Deep Belly Breathing: This is your number one tool to ward off or stop a panic attack. Under times of stress, practice belly breathing throughout the day to regulate your nervous system.
2. Reassure Yourself: This is a panic attack. It will pass in a few minutes.
3. Follow Your Body: If you have a sense of needing to leave the room, walk, or go to bed, follow those urges.
4. Orientate to the Room: Look around the room and take in what you see, hear, and feel.
5. Build a Self-Care Routine: Basic supports nurture your nervous system, sleep, healthy diet, exercise, connecting with loved ones, and spending time in nature.
6. Learn Communication Skills: Being able to express your needs and emotions, and holding healthy boundaries builds resilience.
7. Seek Out Therapy: For support, to learn, and practice new skills.
Coriander Living Collective specializes in treating anxiety and panic. Reach out!
