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Key points
- How you deal with a panic attack in the moment can significantly impact its severity.
- You can do specific things during a panic attack to help it quickly resolve.
- Often, people's behaviors between attacks inadvertently make them more likely to occur.
Suppose the symptoms of a panic attack come on, and you think something like, “I think I’m having a heart attack” or “I’m going to do something out of control.”
Those thoughts will only fuel your anxiety and potentially make the panic attack more severe and challenging to deal with. In more extreme cases, people might even go to the emergency room because the symptoms are so scary.
However, there is another path that is not as scary and bleak.
I have been working in the area of anxiety for over 25 years. I’ve worked on research studies of panic disorder and have treated many people over the years who had panic attacks.
Even though I have had all of that experience working with panic attacks, it doesn’t necessarily mean I’m immune to experiencing them myself. In fact, given the right circumstances, virtually anyone could have a panic attack. They are so common that about 28% of the US population will experience at least one panic attack in their lifetime.
About a year ago, we decided to put my 19.5-year-old cat Yakkha to sleep. In addition to being very old, his health had taken a decline, and we decided it was best to put him out of his suffering.
During his last night with us, my husband suggested we do a “living memorial” where we would sit with Yakkha, tell him how much he meant to us over the years, and look at pictures of him. Although I had mixed feelings about doing this, my husband felt pretty strongly about it, and I felt like it could be a good way for my son to process his grief.
I had a head cold, so I was having some difficulties breathing as it was, but when I added hysterical crying to the mix, I found that I couldn’t breathe at all through my nose. I then had the sensation that my throat was closing up, and I thought, “I can’t breathe.” Those sensations and thoughts kicked my anxiety up into full gear, and the symptoms of panic began to come over me.
However, because I have had experience working in the field of anxiety, I was able to recognize what was going on quickly. “I’m having a panic attack,” I said to my husband and told him I needed to stop.
I went into the kitchen and got a glass of ice water, which helped alleviate the throat-closing symptom. After drinking the water, clearing my nose, and taking some deep breaths, I quickly calmed myself down and returned to the memorial.
Had I catastrophized those symptoms and not recognized it as a panic attack, it could have escalated significantly.
If you are someone who struggles with panic attacks, here are some tips to help you cope:
1. Make sure you are up-to-date with doctor’s appointments
Many people who have panic attacks think there is something wrong with their bodies, which is understandable because the symptoms are so intense.
It’s helpful to get medically cleared so that you know that nothing is physically wrong with you. Suppose you have a history of medical issues, like cardiac problems, as well as panic attacks. In that case, it’s essential to talk to your doctor about differentiating between the two.
2. Label the panic attack, and don’t catastrophize
Because I could label the panic attack, it took the wind out of its sails. I knew that panic attacks are not dangerous and that they won’t go on indefinitely.
It might be helpful to say to yourself something like:
“I’m having a panic attack, and it will pass. It is not dangerous.”
3. Use physical or sensory distractions
For me, the sensation of the ice water was helpful at the moment. Cold water or ice can help some people because it triggers the parasympathetic nervous system, which calms you down. You could also dunk your face in ice water or take a cold shower.
For some, taking deep breaths can also calm down a panic attack, which was also helpful for me.
4. Don’t live your life in fear of panic attacks
Many people who have repeated panic attacks tend to worry about having another attack and inadvertently reinforce them between attacks. For example, they might monitor their bodies by checking their pulse frequently. Or, they might avoid situations associated with panic attacks. The problem with these types of behaviors is that they keep panic attacks front and center in the mind and make them more likely to occur. It’s best to work on reducing body monitoring and avoidance behaviors.
When you need more help
If you have challenges with coping with panic attacks or if you have made lifestyle changes to accommodate the attacks, like avoidance and frequent body monitoring, a therapist who specializes in panic and anxiety can help. Panic attacks don’t need to rule your life.
To find a therapist, visit the Psychology Today Therapy Directory.
References
Jungmann, M., Vencatachellum, S., Van Ryckeghem, D., Vögele, C.. (2018). Effects of Cold Stimulation on Cardiac-Vagal Activation in Healthy Participants: Randomized Controlled Trial. JMIR Formative Research, Oct 9;2(2):e10257.
