6 Effective Tips for Coping With Panic Attacks
If you suddenly find yourself having an abrupt feeling of fear paired with anxiety or an overwhelming sense that you are losing control, you might be experiencing a panic attack. A panic attack, which can last for minutes or hours, can manifest in physical symptoms that some sufferers compare to a heart attack. And if you've ever had one, you're far from alone.
Each year, up to 11 percent of Americans experience panic attacks—though that percentage could rise in 2020. Using Google Trends, researchers have noted a significant increase in searches related to panic attacks during the COVID-19 pandemic. Although it’s not entirely conclusive, it's clear that people need to be paying attention to their mental health right now as much as they are their physical well-being.
“I have seen a huge increase in those experiencing panic attacks and other forms of anxiety during lockdown,” psychotherapist and coach Sarie Taylor tells Mental Floss. She attributes it to the uncertainty and unpredictability of the pandemic.
If you're prone to panic attacks, here are several methods you can use to help cope. Keep in mind that these techniques are not mutually exclusive, so you might find that practicing two or three of them at once is the fastest way to alleviate the symptoms brought on by a panic attack. Nor should you become frustrated if they don't always work for you. Every person and every panic attack is different. “Do not be disheartened if they do not always seem to work for you," Taylor says. "Your mind will always eventually settle regardless.”
1. Control your breathing.
Changes in breathing patterns and shortness of breath during panic attacks are common, but it can heighten the feeling of suffocation that some people experience. To address this, try common breathing techniques such as the 4-7-8 exercise [PDF] or roll breathing (also known as abdominal breathing). Deep breathing, or breath focus, is a great strategy to lower your heart rate, stabilize your blood pressure, and lower your stress levels. If you can control your breathing, the panic may subside and you can reduce some of your other symptoms.
2. Connect with your current environment.
To de-escalate the overwhelming emotions that often come with a panic attack and bring your focus to the present, it helps to engage your senses. You may be able to do this through visualization exercises, like imagining yourself sitting by the ocean or wherever you're happiest. Another effective method is the 5-4-3-2-1 grounding technique, where you acknowledge five things you can see around you, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This can be a great way to distract yourself from intrusive thoughts and focus on the sensations you can physically experience in that moment instead.
3. Grab an ice cube.
If you feel that breathing and relaxation exercises don’t bring enough relief, some people are able to lessen the effects of a panic with ice cubes. Holding an ice cube in your hand for as long as you can, or putting it inside your mouth until it melts, brings enough discomfort to divert your body’s response away from panic. If you put the ice cube in your mouth, it forces your body to produce more saliva, activating the parasympathetic nervous system and halting the fight-or-flight response that panic attacks typically trigger.
According to Taylor, when you hold something stimulating, it appeals to the senses and becomes difficult to ignore. This means that your attention goes to the ice’s temperature and texture. Like all methods, it’s not equally effective for everyone and experiences may vary.
4. Relax your muscles.
Progressive muscle relaxation is an anxiety and stress management technique that relieves tension from the body [PDF]. The practice is done by lying down, tensing a muscle group for up to 10 seconds, relaxing it, then moving on to another muscle group. You can start from head to toe or vice versa, or begin with your hands and then work your way through your body. Concentrating on how your muscles tense and relax helps you let go of the negative feelings a panic attack brings on.
5. Challenge your brain.
It’s not easy to shake off negative thoughts, especially as they increasingly worsen. To force your brain to think of something else, engage in small mental exercises. This includes anything from counting backward from 100 in threes or reciting the alphabet backward to counting how many letters there are in your full name or reciting all the colors you can think of or see. By completing these exercises, even imperfectly, you can distract yourself enough to potentially reduce your symptoms.
The effectiveness of such exercises depends on how invested you are in your anxious thoughts. “The earlier you notice your mind getting busy, the easier these techniques may be,” Taylor says.
6. Take your prescribed medications.
Seeing a doctor and getting treatment for frequent panic attacks is important because they can become worse over time. There are a variety of medications that can help with panic attacks, but according to the Mayo Clinic, selective serotonin reuptake inhibitors (SSRIs) are the most effective choice for panic attacks. Take your medication(s) as prescribed, and try to be aware of how well and quickly they work for you, so that you can talk with your doctor to make sure you're taking the best medication for your symptoms.