I didn’t even know I had panic attacks until I learned what panic attacks were, and then I was like, “Oh yeah, hi, I have had those my whole freaking life.” In case you didn’t know, there are three different types of panic attacks, and knowing which one you have can help with treatment. Keep reading for more education on what panic attacks are and how to stop a panic attack.
Here are the three main types of panic attacks:
1) Unexpected or spontaneous attacks: These arise suddenly without a trigger.
2) Situationally bound attacks: These are triggered by specific situations or circumstances.
3) Situationally predisposed attacks: These occur in certain circumstances but may not be solely triggered by them.
The second type is the one I personally experience. It is more likely to be linked to past trauma. The other two types could also be related to past trauma, but if your panic attacks are spontaneous and not connected to events or triggers, there may be other underlying factors at play.
If you have panic attacks, figuring out which type is crucial for understanding and effectively addressing panic attacks. No matter which type you experience, seeking support from mental health professionals is so important. They can help you find the appropriate treatment and learn effective management.
Let me be living proof that panic attacks are treatable. I still have them sometimes, but WOW, what a difference it makes now that I have a ton of skills to cope with them and get through them faster. Go get help for yours; you aren’t trapped! There are many ways to cope with a panic attack, but please keep in mind that care from a mental health professional is the most important step. Panic attacks can lead to self-harm, and even suicide. Getting the appropriate care can not only make your life happier, peaceful, and fulfilling, but it can save your life. As a reminder, the national suicide prevention line is 988.
Now, let’s explore some in-depth coping techniques to help you navigate through panic attacks, regain control during these challenging moments, and learn how to stop a panic attack when it strikes:
I. What is a Panic Attack?
A panic attack is an intense and sudden onset of fear or discomfort that reaches its peak within minutes. It can be a terrifying experience, and individuals often feel like they are losing control or facing imminent danger. Common symptoms include rapid heartbeat, shortness of breath, trembling, sweating, chest pain, dizziness, and a sense of unreality.
II. Identifying the Symptoms
Recognizing the symptoms of a panic attack is crucial for timely intervention. Being aware of the physical and psychological manifestations can help you differentiate a panic attack from other medical conditions. Symptoms may vary from person to person but generally include a combination of the following:
A. Physical Symptoms:
- Rapid heartbeat or palpitations
- Shortness of breath or hyperventilation
- Chest pain or discomfort
- Trembling or shaking
- Sweating excessively
- Nausea or upset stomach
- Dizziness or lightheadedness
- Chills or hot flashes
B. Psychological Symptoms:
- Overwhelming fear or terror
- Feeling of impending doom or danger
- Sense of unreality or detachment from surroundings (derealization)
- Fear of losing control or going crazy
- Fear of dying
- Numbness or tingling sensations
III. Different Types of Panic Attacks
We have already discussed the three main types of panic attacks. Understanding which type you experience can provide valuable insights into potential triggers and effective coping strategies.
IV. Understanding Panic Attack Triggers
Panic attacks can be triggered by a combination of factors, including stress, anxiety, phobias, traumatic events, and physical health conditions. Identifying your triggers is essential in managing panic attacks effectively.
V. Coping Techniques for Panic Attacks
Learning how to stop a panic attack is essential in regaining control. Here are some effective coping techniques:
A. Deep Breathing Exercises:
Practice controlled, deep breathing to regulate your body’s response and calm your mind. Focus on inhaling slowly through your nose and exhaling slowly through your mouth.
B. Grounding Techniques:
Engage your senses by focusing on your surroundings, such as touching an object, identifying specific sounds, or describing what you see around you. This helps bring yourself back to the present moment and reduces feelings of detachment.
C. Positive Affirmations:
Challenge the negative thoughts and fears that arise during a panic attack by reciting positive affirmations. Repeat phrases like “I am safe,” “This will pass,” or “I can handle this.”
D. Mindfulness and Meditation:
Practice mindfulness techniques and meditation to increase self-awareness and reduce anxiety. Mindfulness involves accepting your thoughts and feelings without judgment.
E. Progressive Muscle Relaxation (PMR):
Tense and relax various muscle groups in your body to release physical tension and promote relaxation. Start from your toes and work your way up to your head.
F. Cognitive Behavioral Therapy (CBT):
Cognitive behavioral therapy is a therapeutic approach that helps identify and change negative thought patterns and behavioral triggers associated with panic attacks. It is best conducted with a qualified mental health professional.
G. Create a Panic Attack Kit:
Prepare a kit with items that comfort you, such as a favorite book, calming music, a stress ball, or a list of emergency contacts. Having this kit on hand can provide a sense of security during a panic attack. Here are some of my favorite self care items on Amazon that help my calm down when my anxiety is starting to heighten.
VI. Seeking Professional Help
While coping techniques can be immensely helpful, seeking support from mental health professionals is vital for comprehensive treatment and understanding the root causes of your panic attacks. Therapies such as online counseling, Cognitive Behavioral Therapy (CBT), Exposure Therapy, and Medication (if needed) can significantly improve your ability to cope with panic attacks.
Panic attacks can be daunting, but with the right tools and support, they are manageable. Remember, you are not alone in this journey, and there is hope for a happier, more fulfilling life. Reach out to mental health professionals, follow coping techniques that work for you, and know that you can conquer panic attacks. Embrace the power within yourself and take the first step towards healing and recovery. Remember that professional help is available and essential in managing panic attacks effectively. Together, we can learn how to stop a panic attack from taking over our lives and live with a sense of empowerment and peace.
