Plan For Panic

“I’ve had a lot of worries in my life, most of which never happened.” 

~Mark Twain

I am no stranger to the glorious feeling of panic attacks! Within the last few weeks I have had numerous friends, family members and clients open up to me about experiencing a panic attack, so I thought I would share my experience with it and the steps I take to ensure it is minimised in the future, because let’s face it, panic attacks can be downright shit and anything but glorious!

Panic attacks are a sudden episode of intense fear where symptoms can mimic that of a heart attack. It may include, but not limited to: rapid heart rate, shortness of breath, nausea, chest pain, dizziness, numbness and a feeling of impending danger. It is important to know that panic attacks are not life threatening but can be frightening and, if they occur often, can severely affect your quality of life.

Panic attacks are more of a recent development for me, I noticed the severity and frequency of them occurring after I had kids and more so after losing my dad. Big life changes, trauma, grief and stress can be significant factors in developing panic attacks, but not the only ones. I have also spoken to people who have suggested that too much caffeine or sugar can also be contributors.

Every single time a panic attack has happened to me, I could trace the trigger back to a thought I had. I had constructed an elaborate story in my head about something that may happen or, more realistically, may never happen. That’s not to say that in the moment these thoughts weren’t very real for me, but it’s what I did that followed, which ultimately determined what role these thoughts got to play in my life. Through my Holistic Counselling studies, I came to have a better understanding of panic attacks. Below I share some very helpful steps to take that have worked well for me.

Before a Panic Attack

• Panic attacks are an extreme version of the Fight or Flight Response. In order to manage this reaction, it is essential you understand this response and the effect it has on your body. The Fight or Flight Response is your body’s protection response to a perceived threat. It prepares your body to fight the threat or run from it. Whether the threat is real or imagined, it still triggers the exact same response in your body.
• It is also very helpful to identify potential triggers; be aware of what is happening around you, who is around you, what you have had to eat or drink or what you are thinking about before the onset of a panic attack.

During a Panic Attack

• At the onset of a panic attack ask yourself, ‘Is there any real threat to my safety?’
• If there is, what can you do to remove yourself from it?
• If there is no real threat, try the following:
• Breathe – concentrate on slowing your breathing down and taking big deep breaths. This disengages the Fight or Flight response and initiates the Relaxation response. Nothing can be achieved if you are still in a state of extreme stress.
• Focus – once your breathing is under control, try to focus on something you can see, feel, hear, smell and taste. This helps to focus your mind and take attention away from the panic attack.
• Mantra – Try repeating a mantra which focuses the brain on one thing and helps to return the body to a relaxed state e.g. This is only temporary, I am safe, all is well.
• Move – If you are able to get up and move, do so. In the Fight or Flight response, your body is prepared to move so use it to your advantage and move mindfully – take a walk.

After a Panic Attack

• Talk it through – be around people or call someone. Say everything you feel you need to say out loud to someone you trust
• Drink something calming – water or herbal tea (avoid caffeine and alcohol)
• Essential Oils – diffuse calming oils such as Lavender, Chamomile or Frankincense
• Don’t be hard on yourself – you have got through a panic attack before you can get through the next one.

Helpful Practices

• Meditation – scientifically proven and also speaking from personal experience, a daily meditation practice helps to disengage a panic attack much quicker.
• Lifestyle – reduce caffeine, alcohol, nicotine etc. Consider nutrition and gut health
• Good sleep – quality sleep with no distractions like phones near your bed
• Calm environment – consider the environment you live in or work in. What small changes can you make to create a calmer space?

For further help with managing panic attacks or chronic stress please consider contacting me so we can work through it together to create a ‘Panic Plan’ that works for you.