Honestly, I could have written this article with my eyes closed and my hands tied behind my back. So you could say that I have a good 40 years of experience with anxiety and panic disorder. But I know this is new territory for many of my readers who may be coming here to find out more about anxiety. So I’m going to do my due diligence and not make this all about me unless I truly feel that my experience will be of some use.
Anxiety and panic attacks can feel like a runaway train. They hit when you least expect them and come with a barrage of feelings that can be overwhelming and exhausting. But what if I told you that you can get off this runaway train? Full disclosure, I am not anxiety free and neither is anyone. I still get anxiety and panic attacks despite trying ALL THE THINGS to bury those attacks a million feet below grown. But I have created a life for myself that allows room for them.
Understanding Anxiety and Panic Attacks
First off, let’s get to the bottom of what these terms mean. Anxiety often causes feelings of unease, like worry or fear, that can range from mild to severe. Panic attacks, however, are sudden periods of intense fear that may include symptoms like palpitations, sweating, and shortness of breath. Knowing the difference is crucial because it helps you determine which coping strategies to apply.
When I first started getting panic attacks, I had an elephant on my chest, loud ringing in my ears, and the inability to catch my breath. For the first two years as we tried every medication my psychiatrist could think of, they were rolling attacks that lasted about 8 hours.
Focus On Your Breathing
If you’re gasping for air during a panic attack, you’re not alone, and here’s why: rapid breathing can reduce carbon dioxide levels in your blood, which can exacerbate anxiety. Try this instead – practice slow, deep breathing. Breathe in through your nose for four counts, hold your breath for seven counts, and exhale through your mouth for eight counts. Repeat this cycle to help ground yourself. if you do yoga or meditation, you may be familiar with this breathing technique. I do 4 breaths in through my nose, and 4 breaths out through my mouth. It’s been my go-to for 12 years.
Grounding Techniques to Anchor Yourself
Imagine being a ship in a stormy sea. Grounding techniques can be your anchor. Try focusing on the physical sensations around you: touch a textured object or listen to the hum of a nearby air conditioner. You can also practice the “5-4-3-2-1” technique: acknowledge five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
Challenge Negative Thoughts
Negative thoughts can spiral out of control, taking your mood down with them. “Challenge these thoughts,” suggests Dr. Lisa Firestone, a clinical psychologist. Ask yourself, “Is this thought realistic?” or “What would I say to a friend who is having this thought?” By reframing your thoughts, you can change the narrative and reduce anxiety.
Get Moving With Exercise
Don’t underestimate the power of movement. Even light exercise can be beneficial. Whether it’s a short walk, a session of yoga, or a quick dance to your favorite song, exercise releases endorphins which can improve your mood and lessen anxiety. According to the Mayo Clinic, regular physical activity can ease symptoms of anxiety in several ways, including increasing self-confidence and social interaction.
When I’m trying to catch my breath, I walk around my home and slowly move from room to room. I touch objects or pick them up and turn them around in my hands. But if I stay still, the fear starts to creep in.
Build a Support Network
Never underestimate the power of talking to someone who understands. Whether it’s a friend, family member, or counselor, sharing your feelings can provide relief and help you gain clarity. As the age-old saying goes, a problem shared is a problem halved. Plus, it can provide you with new perspectives and coping strategies you haven’t considered before.
Practice Relaxation Techniques
Soften the tension in your mind with relaxation techniques like meditation or progressive muscle relaxation. Dr. Herbert Benson of Harvard Medical School highlights the importance of the relaxation response as a way to counteract stress. Engage in mindfulness meditation, where you focus your mind on the present and breathe deeply, or progressively tense and release muscles in your body to achieve relaxation.
Right now, I am getting nocturnal panic attacks about 4 times a week. The problem is that once I wake up, I am well into the attack and have a hard time implementing any calming technique. So I jump up and start moving around and counting my breaths. The nocturnal attacks last longer and typically leave me with a physical and mental feeling of unease when I wake up. But it’s a vast improvement from 8-hour attacks every day.
Consistent Sleep and Nutritious Diet
Imagine trying to run your phone on 10% battery. Chronic lack of sleep can have a similar effect on your body and mind, making you more vulnerable to stress and anxiety. Try to get at least 7-9 hours of sleep per night. On the other hand, food fuels your mind just as it powers your body. Opt for a balanced diet with plenty of fruits, vegetables, and lean proteins to help keep anxiety at bay.
Taking Control of Your Mental Health
Managing anxiety and panic attacks is about regaining control. Each of these strategies can be tools in your toolkit, ready to be employed when you feel anxiety start to rise. Remember, seeking help from professionals like therapists or counselors is also an important step in managing your mental health or getting medication if you attacks are more severe. With a blend of personal strategies and professional support, you can find peace. Be open to trying a variety of remedies, be it meditation or medication.
