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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