LAST week, I spoke about social anxiety and I briefly mentioned the words ‘panic attack’. Since then, I’ve gotten two requests for me to speak about them as not very much is known, despite its commonality.

Panic attacks are strong, sudden and usually unexpected feelings of anxiety and or fear. It is a very frightening experience as the person feels as though they have no control over their thoughts or body.

Panic attacks come with a wide range of uncomfortable symptoms such as trembling/shaking, hot or cold sweats and even an inability to properly breathe.
There is typically such a pounding heart rate that many feel as though they are having a heart attack. There may even be some nausea and vomiting, dizziness and disorientation, as well as a choking sensation.

These symptoms, while awfully discomforting are not life-threatening and it is possible to find a way to calmly experience these panic attacks which can last anywhere between five to 45 minutes.

There is no one clear cause of panic attacks. Researchers have found many causal links such as stress caused by traumatic events or significant changes in one’s life or genetics (if someone in your family also has them).

The National Institute of Mental Health has determined that women are two times more likely to suffer from panic disorders than men.
If you are experiencing a panic attack, do not attempt to distract yourself from it. The only way to properly handle the situation is to be fully aware of what’s happening to you.

Confront the fear and discomfort. It’s okay to go around someone that you’re comfortable with for reassurance that everything will be fine but you can also certainly get through this on your own. Medical advice would only be necessary if you continue to feel unwell after the attack has passed meaning you’re still experiencing a rapid heart rate or issues breathing the next day.

There are suggestions given by both physical and mental health professionals that can help, as well as reduce the possibility of experiencing panic attacks. Those who often experience panic attacks have options of counselling, talk therapies as well as prescription medication to help with symptoms. If you regularly experience panic attacks, I’d advise you to see a health professional as consistent panic attacks can be due to Panic Disorder, an anxiety disorder that is identified by reoccurring panic attacks. However, not everyone who experiences panic attacks has panic disorder.

If you just want to practice self-care, there are also a few possibilities. It is important to partake in regular activities that reduce or manage stress and anxiety- the main causes of panic attacks. This includes exercise (particularly cardio), a healthy diet of regular meals, getting good sleep and an avoidance of any drug use including caffeine, nicotine (cigarettes) or alcohol.

However, one of the most important things needed is breathing exercises.
As the intense fear of dying is usually brought on by the inability to breathe and subsequent gasping for breath, the key to calmly riding out a panic attack is slow and controlled breathing. If anyone feels out of breath, they typically gasp harder for air.

However, this worsens the situation as it causes additional headaches, dizziness, weakness and subsequent panic. I’ve spoken about breathing techniques many times in the past. If you have access to the Internet, you can go on to YouTube, type in ‘calming breathing techniques’ and choose the best one for you. If you don’t have Internet access, here is one you can try.

Find a quiet and comfortable space to be alone. You can sit upright or lay flat on your back. Close your eyes and try to drown out everything that is happening around you; simply pay attention to your breathing. Inhale deeply through your nose and exhale through your mouth. Do this five times and then return to normal breathing.

At this point, you are supposed to feel your muscles relax, your heart rate slowed and your breathing controlled. If you have any thoughts, gently bring your thoughts back to only your breathing. You can do this for as long as you are comfortable doing it; there is no pressured time frame. You can also do it at any time of the day; studies show that morning breathing techniques help relieve stress to better handle the day ahead while doing it at night help with a better night’s sleep. So why not just do both?

Remember, you can use this as a preventative measure as well, not just when you are experiencing a panic attack. Honestly, it is difficult to do during a panic attack so practice will make it easier to do when necessary- like a fire drill.

These suggestions are all important as untreated panic attacks or panic disorder are linked to many other complications such as the development of phobias, issues at school or work, depression, isolation, substance abuse and suicidal thoughts.
I want you all to remember something, especially during the experienced panic attack. The actual attack, while uncomfortable is not life-threatening. What makes it feel worse than it is, is our negative and scary thoughts while it is occurring. If you practice the above suggestions, it will be an easier experience. If panic attacks still persist, I strongly suggest the guided help of a professional.

Thanking you for reading. Please keep sending any topics you’d like to talk about to caitlinvieira@gmail.com

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