Take control of your thoughts as they come through. For example, you may think to yourself, “I am going to get sick. I’m am going to pass out. I am going to throw up. " When these thoughts come, think to yourself, “I am having a panic attack. I am afraid of getting sick because of my panic attack. " By viewing negative thoughts as a symptom of a panic attack, you will be better equipped to reject them. You will not believe what you think, because you’ll recognize the thoughts as one of many symptoms of a panic attack.
During a panic attack, you may feel like nothing is real. You may feel hazy or dreamlike. Look for something tangible to reach towards. Run your fingers through your hair. Grab ahold of a physical object, like a purse or bag. Place your hands on the wall.
Write your thoughts down on a piece of paper. This can help you get your thoughts out of your mind to view them objectively. Write down anything you’re afraid of regarding sickness. For example, “I think I’m going to have a heart attack. I think I’m going to throw up. " Then, read the list back to yourself. How rational are these thoughts? In all likelihood, panic-inducing thoughts are not based in reality. Seeing your fears written down on paper can help you recognize their irrational nature.
Do not become self critical. Many people feel ashamed of panic attacks, and beat themselves up as a result. Try to avoid this tendency. Instead, repeat positive things to yourself. For example, “You’re having a panic attack, but you’re going to be okay. You’re not really going to get sick. It’s just a panic attack. " Try to show yourself basic kindness when experiencing panic.
If you don’t have ice cubes, anything cold can help. Try running your hands under cool water or placing a cold beverage against your wrist.
Place one hand on your chest and the other on your abdomen. Breathe in a way that directs airflow into your abdomen. The hand on your abdomen should rise, while the hand on your chest stays relatively still. Hold the breath for a count of 7 and exhale for a count of 8. Then, repeat about 5 times until you begin to feel calm. Try to breathe from your belly and gain control of your diaphragm. This will stimulate your parasympathetic nervous system and calm and relax your body.
Do any activity you can. Go for a walk. Take a shower. Brush your teeth. Any small activity can help shift your thoughts elsewhere. Exercise can help lift your mood. You can try going for a run or doing a few jumping jacks in your living room.
During CBT, therapists will encourage you to challenge the irrational thoughts you experience each day. A therapist may, for example, ask you to stop and think when you begin to feel the fear of sickness. He or she may want you to ask yourself something like, “What’s the worst that can happen if I did throw up? How likely is it, really, that I’m going to throw up right now?” You will begin to realize your thoughts are not rational during CBT. You will eventually begin to see your fears more realistically and be able to more effectively cope with irrational thoughts.
Antidepressants can be used to treat panic attacks, especially if the panic attacks are caused by an underlying mental health disorder typically treated with antidepressants. While they can be effective, they typically take a few weeks to take effect. If you’re suffering from debilitating panic attacks now, you may need something that’s faster acting. [10] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source The medications that are typically the most effective are Selective Serotonin Reuptake Inhibitors (SSRIs) and Serotonin–Norepinephrine Reuptake Inhibitors (SNRIs). If SSRIs and SNRIs aren’t a good fit for you or aren’t effective, benzodiazepines may be beneficial. Benzodiazepines are a psychiatric drug that work very quickly to alleviate symptoms of anxiety. Typically, benzodiazepines work within a 30 minute period. While they can quickly relieve symptoms during a panic attack, they can be addictive. Be careful about taking benzodiazepines if you have a history of substance abuse. Short acting benzodiazepines like klonopin and lorazepam are more likely to be helpful, while less like to be addictive. Talk to your doctor about your concerns of panic and anxiety for help choosing a medication that will work best for you. Discuss any new medications extensively with your doctor or psychiatrist. Different medications come with different risks and side effects, and what will work for you heavily depends on your personal medical history and current symptoms.
If you are diagnosed with a panic disorder, ask your psychiatrist or therapist to direct you to proper reading material. He or she may be able to provide pamphlets, show you websites, or recommend books on panic attacks and panic disorder. You can also ask about support groups. You can find a support group in person, or online. A support group can help you learn coping mechanisms from others.
You can look for affordable yoga and meditation classes in your area. If classes are out of your budget, try looking for guided routines online. You can find guided progressive muscle relaxation techniques online. If you’re seeing a therapist, he or she may be able to help you with progressive muscle relaxation.
Low blood sugar, hypothyroidism, and certain cardiac problems can trigger panic attacks. Your doctor can help determine which tests are needed based on your medical history and any symptoms you’re experiencing. [15] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source If you recently stopped taking any medication, medication withdrawal can cause panic attacks. Medical conditions associated with the likelihood of panic attack include asthma, coronary artery disease, hypertension, ulcers, cystitis, and migraines.
If you have panic attacks on a regular basis, which are unrelated to any external situation, this is a sign of panic disorder. You may also find yourself stressing out about experiencing a panic attack. It may get to the point that you’re nervous about leaving your home. You may notice your behavior changes. You may, for example, avoid areas where you previously experienced a panic attack.
You may obsess over having a serious disease. You may find yourself interpreting small physical changes as a serious illness. You may frequently seek out medical testing. You may distrust a doctor’s reassurance of your health, and find yourself going to the ER or a doctor’s office frequently. Conversely, you may avoid medical care out of fear of being diagnosed with a serious ailment. If you have hypochondria, you may search the internet to diagnose yourself and quickly become convinced you’re seriously ill. You may also check your body a lot for any signs of illness or changes. Talk to a psychiatrist if you think you may have hypochondria. A psychiatrist can diagnose you, offer you proper medication, and may refer you to a therapist. Another important treatment for hypochondriasis is to develop a good physician-patient relationship and have regular doctor’s appointments and check-ups.
If you have not already had a physical exam, an exam and some blood work may be necessary. You may also talk out the symptoms you’re experiencing. The doctor or therapist will ask you many questions to best determine your diagnosis. You also may have to fill out a self-assessment questionnaire.
