Surviving a Panic Attack
Panic attacks are stressful and terrifying. Those of you who have experienced them will understand just how difficult it is to make it through one of these. They can come literally out of nowhere. They can paralyze you and interru[pt your day to day activities.
I have always advocated for creating an environment and approach that puts you in control. Panic attacks render you helpless and feeling very much out of control. Here are some things that will help you maintain a healthy sense of calm and peace as you move forward.
If you are on medications, stay consistent. Keep taking your medications. Don’t try to change things around without consulting with your psychiatrist first. If your medications do not seem to be working, don’t be alarmed. Some anxiety medications are helpful for daily anxiety, but not sufficient to address panic attacks. Talk to your prescribing doctor to find out if there are anxiolytics that might be taken as an adjunct to your SSRI in emergencies like travelling on an airplane, or speaking in front of a group..
Think ahead and be prepared. Be aware of the triggers you experience related to anxiety and panic. What coping mechanisms have helped you in the past? Some people use foods like mints and gum. Others use something tactile to hold in your hands like a ball, a spinner, or other object that distract. There are many options, including calming music, calming scenery, guided imagery, and deep breathing.
Have a Self Talk Narrative ready to use. Self Talk is your best bet to address anxious thoughts. The reason is, your brain cannot process two opposing thoughts at the same time (“I am safe” versus “I am in danger”). The thought that wins is the loudest thought! That means verbally saying something that is positive, calming, and accurate will override anxious and fearful thoughts. Using your voice will overpower any inner negative dialogue every time.
Let me know if you continue to experience panic attacks and we will work together to get you more resources to help you.
