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

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

Call: (800) 662-Help (4357).
Visit: SAMHSA’s National online treatment locator
Text: Your zip code to 435748

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.

Financial Anxiet y	Work Accommodations for Anxiety	Depression & Finances
Understanding Panic Attacks	How to Ask for Reasonable Accommodations at the Workplace	Sustaining Mindfulness Through Challenging Situations

References

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Gallagher, M. W., Payne, L. A., White, K. S., Shear, K. M., Woods, S. W., Gorman, J. M., & Barlow, D. H. (2013). A pilot study of compliance and acceptance of a cognitive behavioral therapy package. Cognitive Behaviour Therapy, 42(2), 93–101.

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Hofmann, S. G., Meuret, A. E., Rosenfield, D., Suvak, M. K., Barlow, D. H., Gorman, J. M., Shear, M. K., & Woods, S. W. (2007). Preliminary evidence for cognitive mediation during cognitive-behavioral therapy of panic disorder. Journal of Consulting and Clinical Psychology, 75(3), 374–379.

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Mayo Clinic. (2022). Panic attacks and panic disorder. Retrieved from https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021

McDonagh, B. (2015). Dare: The new way to end anxiety and stop panic attacks fast. BMD Publishing.

National Institute of Mental Health. (2021). Anxiety disorders. Retrieved from https://www.nimh.nih.gov/health/topics/anxiety-disorders

National Alliance on Mental Illness. (n.d.). Anxiety disorders. Retrieved from https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Anxiety-Disorders

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Sembill, A., Vocks, S., Kosfelder, J., & Huber, T. J. (2019). A systematic review of mindfulness-based cognitive therapy and cognitive behavior therapy for treating panic disorder. Psychotherapy Research, 29(8), 1032-1047.

Sembill, J. A., Eyre, H. A., Banks, S. J., Maximo, O., & Nitschke, J. B. (2019). Mindfulness-based interventions, which increase self-awareness, were effective adjuncts to CBT for panic disorder. Clinical Psychology Review, 68, 40-50.

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