In Spence’s last post we took an in-depth look at the science behind panic attacks. We look at many things including what the symptoms of a panic attack look like and the hormones that cause them.
You can check out Spence’s previous post by following the image below.
Panic Attacks: Managing The Meltdown.
By Spence (The Mindberg).
In my previous post we discussed losing control. Within this installment, we’ll be introduced to the ways and means of regaining control.
“We’re all unique. Therefore, one size does not fit all.”
If you find yourself struggling with panic attacks (for example) it’s paramount that you seek the support of a medical practitioner. Likewise, if you suspect such experiences are potentially related to trauma, do seek professional and emotional support.
With that being said, reading my previous post on some of the mechanics of Panic Attacks has hopefully opened up the topic. This aims to demonstrate what could actually be occurring during such events, putting it into context and scientific terms. By doing so, we’re making the inner workings of a panic attack known, rather than unknown and therefore more terrifying. Knowledge (and awareness) are key in regards to recognizing and changing patterns of distress.
Disarming the bomb;
Let’s look at how our anxiety increases up until the moment to a full-blown panic attack. This aims to provide us with the information needed to later disarm the panic.
Imagine arriving at a feared social event;
“Oh no, I hate these things! I always feel so awkward and anxious that I might freeze up and look stupid. That’d be terrible!”
Our Amygdala goes into panic mode; “This is a code yellow people! I want adrenaline flowing now!”
This is when you’ll begin to experience bodily symptoms of anxiety or you’ll begin to feel them elevate if already present. The awareness of such symptoms only causes the panic to escalate further.
The Amygdala only continues to alert our panic hormones, therefore, continuing to increase the bodily symptoms.
At this stage our thoughts may sound something like this;
“Oh sh*t, people are definitely looking at me. I’m so out of place. I hate it here! I’m feeling sick and dizzy, out of focus….”
It continues with the back and forth until, eventually, resulting in a panic attack.
My example may be a little tongue in cheek, but what I hope it demonstrates is that anxiety spirals up, up and away into a panic attack in lots of micro stages. This is of course simplified. We human beings are more complex than this, however, what I’ve chosen to highlight are three main components:
- Our thoughts/ where & how we place our internal focus.
- Our physical bodies.
- The Fight-Flight-Freeze Response (Labelled above as Amygdala).
Simply put, we can increase our awareness of and make more conscious choices in relation to our thoughts and physical sensations, therefore helping to manage the chemical reaction.
Noticing anxious thoughts and how you relate to them can really turn the tide!
Although certain physical responses are beyond your control you can employ the system of Biofeedback. For example, when anxious our shoulders tend to raise upwards, and breathing rates increase, whilst the depth of breathing becomes much shallower.
Utilising biofeedback to your benefit would be to notice these changes, and the act on them (i.e lower shoulders, take slow, deep breaths). By doing so you’re giving back to the body and telling the “FFF” that things are actually okay and that you aren’t in any immediate danger.
It seems so simple, yet so powerful!
Grounding & Positive Self-Talk;
Grounding exercises can help before, during and after panic attacks. They allow us to actively seek out reality in a bid to bring us back to it safely.
By utilising both grounding techniques and positive self-talk, we can successfully navigate uncomfortable situations.
For example;
You find yourself in a situation that you find challenging and potentially worrisome. You Amygdala (FFF) will immediately perk up and go into heightened alert. As a result of this, your body will begin to react to the stimulus i.e shaking, tension, etc.
Through grounding and positive self-talk, you can both recognise the situation for what it is and counteract it.
Thinking; “I am beginning to feel anxious but I know that I can cope.”
The amygdala will begin to slowly back down. The more you practice this the quicker it will become, but in the beginning, bouncing back will be a slow process.
Amygdala (FFF); “Oh, it’s not really a threat? I’ll just be over here if you need me.”
Through positive self-talk, reassurance and breathing exercises the body will begin to relax. Anxiety symptoms will lessen, allowing for breathing to return to normal and shoulders to release from tension.
“I’m beginning to feel a bit better already. I’m doing really well!”
The emergency hormones will disappear into the background until they’re really needed.
Congratulations; You’ve successfully avoided a panic attack!
Panic Attacks are horrible and debilitating, but, thankfully, not deadly. They’re simply a product of a well-established and effective alarm system, that happens to go off at the wrong time. It’s like my neighbour’s burglar alarm that keeps going off. Although impossible to ignore, it doesn’t mean there’s a crime wave hitting the neighbourhood. Just a fault that needs resolved.
“Spence is the founder, writer, caretaker, first-aider, rhythm guitar player and chief coffee maker over at www.themindberg.com, a blog devoted to mental health/ parenting/ psychology-esque stuff.
Endeavouring to post weekly (as long as my children let me), on interesting and supportive matters that connect with other mental health sufferers (aka human beings).”
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60 Comments
I love this information about panic attacks managing the meltdown. I have suffered from several panic attacks, and they can be scary. I appreciate the grounding technique illustrated here.
Best view i have ever seen !
Thank you for reading! I love the grounding exercises but I know that they may not work for everyone.
I love this! I especially love the 5 grounding exercises and will probably post it in a couple of places around my house.
Thank you very much for reading.
I love this. I have suffered with panic attacks over the years. This is a great guide to try and avoid a panic attack. Thanks for sharing!
Many people are unfamiliar with some of the more subtle signs of panic attacks. Movies and TV shows always highlight the breakdowns with hysterical crying, inability to move or speak, and extreme fear however it’s rare to hear people discuss the subtle signs. Agitation, sensitivity to sounds and smells, and inability to focus can all be precursors to a panic attack.
Panic attacks are often overlooked and not taken seriously. More awareness and support is definitely needed to help those experincing panic attacks.
I’m so glad these will help! They’ve certainly helped me.
Thank you! I really appreciate you calling in and reading.
My sister have anxiety that turns to panic attack if she cannot handle it well. It’s difficult for her and very difficult for the family too.
Helpful article explaining why panic attack’s happen and great tips to avoid them.
These are some amazing tips! I have been having some panic attacks lately, and your tips will definitely help me!
I needed to read this, i actually read it twice! Thank you so much for the amazing insights.
I find that praying helps me to calm down. That and also exercise helps me to be ok
I’ll keep these tips in mind. I don’t get panic attacks often, but they do come on when things get stressful.
Thank you for popping in and reading.
These are great tips. I haven’t experienced a panic attack yet but I’ll keep this in mind.
I’m glad you finally bit the bullet and started taking them. They can be daunting at first but they do help.
Well, I am taking antidepressants now. It has managed so many things, including panic attacks. Mood is better, too. I am glad I did.
Thank you so much for reading 😀
I can sometimes use the 5 things grounding exercise but, the worse my anxiety is, the harder it is to use. I have, however, started using a breathing technique for when i’m driving. I’ve just gotten back into driving after a month and find the 4-7-8 breathing handy. But anxiety can still be unpredictable and sometimes nothing works but working through it.
Thank you so much for reading love 😀
Another great post. 🙂
I’ve only ever had 2 proper panic attacks. They weren’t big ones but the thing that’s always helped me is knowing that they’re panic attacks so they don’t escalate further. Same with anxiety attacks. Once I learnt more about my anxiety, I could recognise “it’s only anxiety” which made things 5x better. Although I’ve never personally found that 5 things technique helpful – that just stresses me out. I’d rather sit quietly and focus on my breathing x
This is very helpful to all of us. I think everyone in one time or another had experience panic attack. And the points discuss here helps on how to handle your panic attack.
SUCH great information here on recognizing when our minds are starting down the rabbit hole of creating anxiety and panic. It’s so interesting how our mind can affect how we physically feel AND how, using the tips you shared here, we can learn to control our negative thoughts!
Awesome post we should know how to react when someone has panic attack. I have it sometimes and its unpleasant feeling🙄
What a great grounding technique. I am a yoga teacher and agree with you that breathing is imperative for centering yourself.
Thank you so much for reading 🙂
Thank you so much for stopping in and reading. x
Thank you! It’s an excellent guest post by an excellent writer 🙂
Thank you! This is a guest post by Spence from The Mindberg actually, he’s a great writer and has some excellent stuff along the same lines over on his blog 🙂
Thank you so much for stopping in and reading. x
This is such a helpful article. So many people struggle these days and need help and support.
I love how you explained panic attacks! Definitely using this for sessions
So many helpful tips for dealing with panic attacks, I really like the idea of using positive self talk.
XO, MJ
https://www.lush-fab-glam.com
Great tips on what to do when feeling a panic attack. The grounding exercises are very helpful.
Such a brilliant post, so helpful! Thanks for sharing it!!
I’m so sorry for your loss. Losing an animal, especially a service dog, is never easy. Sending you lots of love xx
You’re very welcome! Thank you so, so much for writing it!
Thank you so much for reading 😀
Thank you so much for reading 🙂
Thank you so much for reading. I’m glad you found it insightful.
It’s hard when you’re in the moment to remember the techniques but so worth it when they help you come around from an episode. Thank you so much for stopping in and reading.
I have them while driving sometimes too. Especially when it’s not a road I am familiar with.
Wishing you guys all the best. I hope she manages to manage it more as she grows older, it’s a horrible thing. Thank you so much for reading. x
Thank you 🙂
I love the grounding exercise techniques, they could really help someone on the on set of a panic attack.
Oh wow what a great post. I really needed to educate myself on these coping tools. My little girl (7) suffers from terrible anxiety and I can see all the signs. Theses are some amazing life skills. Thankyou
I have had them for 40 years when driving. I am seeing a doc to hopefully reverse them. Long journey ahead
I used to have panic attacks, though they would always happen at home. It was much easier to manage them there because I didn’t have to worry about being around people. Regardless, I did use some of the techniques you mentioned to help me get out them.
This is pretty enlightening. I never thought about grounding techniques till reading this. Nice share.
Thank you so much for sharing this informative post. It is well written and I am going to share with my Father in Law as he suffers from severe Panic Attacks.
Panic attack is really harmful and injurious for mental health.When something go wrong or something happens beyond my imagination then i always keep me calm and quiet.I think this technique helps me from panic attacking.You have putted so many valid points here.Thanks for your effort!
I’m really glad you like the post guys. Thanks Chloe for posting it 😀
Sorry to hear about the loss of Gabe.
Spence.
Panic attacks are so much worse that people ever imagine. Great material that you’ve shared.
My panic attacks stem from a brain injury. My “savior” so to speak, was my Service Dog, Gabe. He died early in August – cancer. I miss him every moment of every day.
I love seeing people talking openly about anxiety and offering solid advice. For years I thought my anxiety was something to be ashamed of but it’s so good to know I’m not alone.
There are some useful tips here — thanks for sharing!
I wish I had read this before work yesterday. It was a really hard day and being able to center myself would have really helped.
I’m glad that topics like these considered taboo for a long time finally face each other … it helps a lot to understand what you have and how to help yourself.