Panic attacks can be overwhelming, but with the right tools and techniques, you will get through it.

Panic attacks are intense episodes of fear and apprehension that strike suddenly. They come with physical symptoms such as rapid heartbeat, shortness of breath, chest pain, and a sense of impending doom. Understanding the triggers and signs of panic attacks is the first step towards effectively managing them. What happened before I started feeling like this? If the panic attacks are persistent try keeping a journal of the triggers (i.e., what happened in the minutes or hours before your anxiety started to rise). This could become useful when talking to a trained professional.

It is also important to remember that different strategies work for different individuals and at different times, so it’s worth experimenting to find what will work best for you. Here are some options.

Grounding Techniques: Grounding techniques bring your focus back to the present moment, diverting your attention from anxious thoughts about the future. Try the 5-4-3-2-1 method: Acknowledge five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This sensory exercise helps anchor you into your present external experiences and out of over-focusing on internal experiences like thoughts or physical sensations

Example: 54321 Room:

5: Look around and identify five things you can see in the room. It could be a piece of furniture, a decoration on the wall, a window, a book on a shelf, and a lamp.

4: Notice four things you can touch in the room. Feel the texture of the carpet or floor beneath your feet, run your fingers along the surface of a table, touch the fabric of a chair, and feel the coolness of a smooth surface.

3: Identify three things you can hear in the room. Listen to the hum of any appliances, the ticking of a clock, or perhaps distant sounds coming from outside.

2: Find two things you can smell in the room. It might be the scent of a candle, the freshness of the air, or any other distinctive smell present.

1: Focus on one thing you can taste. If there’s something you recently ate or drank, notice the lingering taste in your mouth. Or make yourself a cup of tea, drink a cold glass of water with a squeeze of lemon, or chew a piece of gum.

How did you do? The 54321 Method does not need to be complex, it can be as simple as the room you are in.

Positive Affirmations: Challenge negative thoughts with positive affirmations. Create a list of affirmations that resonate with you and repeat them during times of heightened anxiety. A few ideas are to remind yourself of your strengths, resilience, and the temporary nature of anxiety attacks. Think of emotions as a wave, all waves crash on sand. This too will pass.

A few affirmations to try:

This feeling will pass, and I will emerge stronger.

I am stronger than my anxiety, and I can overcome this.

My mind and body are in sync, working together to keep me safe.

I trust in my ability to handle whatever comes my way.

I am not alone; support and understanding surround me.

I release the need to be perfect; I am enough as I am.

I acknowledge my feelings without judgment.

I am resilient, and I have the strength to endure.

I am not defined by my anxiety; I am defined by my strength.

I am worthy of calm and tranquility.

I choose to focus on the present, not the uncertainty of the future.

I release fear and invite in peace.

I am surrounded by love and support, even in challenging moments.

I am capable of creating a sense of calm within myself.

I allow myself to let go of what I cannot control.

Long-Term Anxiety Management Tips:

Regular Exercise: Engage in physical activity to release built-up tension and promote the release of endorphins, which are natural mood enhancers.

Healthy Lifestyle: Prioritize good sleep hygiene, maintain a balanced diet, and limit caffeine and alcohol intake.

Journaling: Keep a journal to express your thoughts and feelings. This can help identify patterns and triggers for anxiety.

Mind-Body Techniques: Explore practices such as yoga or tai chi to integrate physical and mental well-being.

Set Realistic Goals: Break down tasks into manageable steps and set realistic goals to reduce feelings of overwhelm.

Time Management: Prioritize tasks and manage your time effectively to reduce stressors.

Social Support: Share your feelings with trusted friends or family members. Sometimes, talking about your worries can provide relief.

Limit Stimulants: Reduce stimulants like caffeine, as they can exacerbate anxiety symptoms.

If anxiety attacks persist or significantly impact your daily life, consider seeking professional support.

Some warning signs to look for:

Frequent or Severe Panic Attacks: If you are experiencing panic attacks frequently or if the intensity of the attacks is severe, it may be an indication that professional intervention is needed.

Interference with Daily Life: If panic attacks interfere with your ability to work, study, maintain relationships, or carry out daily activities, it’s time to seek help.

Avoidance of Triggers: If you find yourself avoiding certain situations or places due to fear of having a panic attack, this could indicate that anxiety is impacting your life in a significant way.

Physical Health Concerns: Anxiety can have physical symptoms, and if these are causing health concerns or you’re seeking medical attention frequently but doctors have indicated there is nothing medically wrong, a mental health professional may be helpful to address the underlying anxiety.

Persistent Worry or Fear: If you are persistently worried about having panic attacks or experience a constant sense of fear and apprehension, it’s important to seek support.

Sleep Disturbances: Persistent difficulty sleeping (e.g., taking more than an hour to fall asleep), whether due to panic attacks or worry, may warrant professional intervention.

Impact on Relationships: If anxiety is affecting your relationships, causing strain or isolation, seeking professional help can provide tools to improve communication and coping strategies.

Significant Emotional Distress: If anxiety is causing significant emotional distress, such as feelings of hopelessness, sadness, or despair, it’s important to reach out for help.

Functional Impairment: When anxiety interferes with your ability to function at work, school, or in social situations, seeking professional guidance becomes essential.

Recurrent Physical Symptoms: If you are experiencing physical symptoms such as headaches, gastrointestinal issues, or chronic pain alongside anxiety attacks, a mental health professional can help explore the mind-body connection.

Self-Harm or Suicidal Thoughts: If you are experiencing thoughts of self-harm or suicide, it is crucial to seek immediate help. Contact the national suicide prevention line(988) or visit the nearest emergency room.

Oftentimes managing panic attacks requires a multifaceted approach, combining self-help strategies with professional guidance. At Peace Behavioral Health we can provide tailored strategies, coping mechanisms, and, if necessary, medication to help manage your anxiety. Remember, it’s okay to ask for help, and with time and practice, you can develop a toolkit to calm the storm of anxiety and regain control over your life.