Becoming Intimate with Your Panic Attacks

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Becoming Intimate with Your Panic Attacks
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If you experience panic attacks, the last thing you want to do is think about them when you are feeling well. However, becoming intimate with your panic attacks can contribute to decreasing the reoccurrences. The deeper the understanding, the easier it will be for you to manage the intensity and possibly reduce their frequency. Recognizing the symptoms will further enhance your knowledge that you are experiencing a panic attack and your life is not at risk. Research emphasizes panic attacks may arise unexpectedly, however, many people with experience enable themselves to escape such events which might trigger panic attacks (Sajjad & Rafiq, 2021). By gradually exploring the thoughts, feelings, and bodily sensations that accompany your panic attacks, you will gain a sense of control. “Interventions enhancing perceived control over panic symptoms led to lower relapse rates after treatment” (Gallagher et al., 2013).

Why Becoming More “Intimate” with Panic Attacks Can Be Useful

Awareness and Reflection

  • Desensitization: By becoming familiar with the thoughts and feelings that accompany your panic attacks when you are not experiencing one, you slowly desensitize yourself. This practice can help reduce the intense fear and anxiety that comes with panic attacks. “Exposure techniques were highly effective for treating panic disorder” (Hofmann et al., 2007).
  • Record Your Episodes: Document your panic attacks and journal about what was happening and what you were feeling physically and emotionally. This could assist with finding triggers or patterns. 
  • Embrace Bodily Sensations: Pay close attention to how you feel daily and embrace it without judging. Recognize early signs of a panic attack such as increased heart rate or sweating so you can implement relaxing techniques.

Understand Your Triggers

  • Identify triggers: Review your journal and identify specific situations, places, or thoughts that precede your panic attacks. This will help you make a plan for coping strategies on what to do if you have one. It can also help make lifestyle adjustments to avoid or manage these triggers more effectively. Awareness is key in managing these triggers. 
  • Increase self-awareness: Hone into your emotions and how they change throughout the days. This can help you see the connection between your feelings and panic attacks. Increased self-awareness can be an aide to understanding your own stress responses, emotional patterns, and coping mechanisms. “Mindfulness-based interventions, which increase self-awareness, were effective adjuncts to CBT for panic disorder” (Sembill et al., 2019).

Cognitive Techniques

  • Challenging catastrophic thinking: Panic attacks are accompanied by catastrophic thinking or irrational thoughts. Learn to recognize key phrases you say when you are having a panic attack. You can write them in your journal and challenge them. This will lessen their potency. “Cognitive therapy targeting catastrophic misinterpretations of bodily sensations was highly effective for treating panic disorder” (Hofmann et al., 2007).
  • Develop Coping Statements: In your journal, you can write phrases you can repeat to yourself that can comfort you during an attack, such as “I am safe” or “This will pass.”

 Lifestyle Change

  • Mindfulness Practice: Learn deep breathing exercises to help you relax. Begin a mindful practice, such as meditating in the morning or at night. If sitting meditation doesn’t work for you, try walking meditation. Incorporating these calming activities can relax your body and help you feel more in control. 
  • Regular Exercise: Take part in physical activities that bring you pleasure. Consistent exercise can decrease stress and boost your mood.
  • Healthy Diet: Take care of your body by eating a balanced diet and minimizing caffeine and alcohol, as they can heighten anxiety.

 Support System

  • Share your experiences: Discussing your experiences with friends, family, or a therapist can bring emotional relief and practical support.
  • Support Groups: Joining a support group would allow you to connect with others who have a shared understanding of what you’re going through and help you feel less alone.

Seek Help

  • Professional help: Therapists can offer customized strategies and support to help you effectively handle your panic attacks.
  • Medication: Medication prescribed by a healthcare professional can sometimes aid in symptom management
  • Hypnosis: Hypnosis has been useful as brief interventions for managing panic attacks. (Sajjad & Rafiq, 2021)

Mindful Reminder 

Be with yourself and reflect on your mental and physical well-being. This could be a sign from your body telling you it’s time to adjust your pace and slow down. Perhaps there are aspects of your life that you need to reevaluate, such as reducing exposure to stressors or toxic relationships. Becoming intimate with your panic attacks through awareness and reflection can  profoundly affect your ability to cope with them. By implementing mindfulness practices, understanding your triggers, and seeking appropriate support, you can regain control and experience fewer and less panic attacks. Quiet reflection could be what you need right now to help you through this. 

Remember, you are not alone. One in 10 adults in the U.S. have a panic attack each year. Turn to family, friends, or a therapist for support. 

Getting started with your reflection 

Here are some questions to help you get started with your reflection:

Body & Sensations

  • Where did you experience the attack in your body?
  • What did your chest feel like?
  • Were you sweaty?
  • Did you tremble?
  • What did you taste, smell, hear, or touch?

Mind

  • Evaluate your state of mind.
  • What were your thoughts prior to the attack?
  • What were you thinking during the attack?
  • Was there any event you think might have triggered the attack?
  • Leading up to the attack, how was your state of mind?
  • Were you stressed about something?

Environment

  • Where were you when you experienced the attack?
  • Have you had one there before? 

Work Accommodations

If you are missing work because of your condition, you are entitled to reasonable work accommodations under the Americans with Disabilities Act (ADA). For guidance on how to request accommodations, review How to Ask for Reasonable Accommodations at the Workplace. For the most common accommodations, see Work Accommodation Ideas for Anxiety.

Seeking Help

If you are depressed, anxious, or have panic attacks, find a health professional who can help you. 

Substance Abuse and Mental Health Services Administration (SAMHSA) National can provide free referrals. They are open 24/7, 365 days a year.

If you are experiencing suicidal thoughts, please contact 988 for help. The calls are free, confidential, and they are open 24/7 to help you navigate difficult emotions. 

Attend a Workshop

If you are interested in attending a live webinar on improving your relationship with your finances, please visit my events.

Related Posts

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for Anxiety		Depression &
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Understanding
Panic Attacks		How to Ask for Reasonable
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Workplace		Sustaining Mindfulness
Through Challenging
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