Jul 13, 2023
If you have ever wondered how to handle a panic attack by yourself, you have come to the right place. Panic attacks can be a terrifying and overwhelming experience. They can strike at any time, leaving you feeling helpless and alone. But the good news is that you are not alone. Once you learn to recognize the common symptoms of an anxiety attack, you can survive a panic attack by yourself.
Although enduring a panic attack on your own may seem scary, you must understand that you have the power and perseverance to survive these terrible times by yourself. You can encourage yourself to survive overpowering experiences and emerge stronger on the other side with the correct information, methods, self-care skills, and panic therapy.
So without further ado, let’s dive deep into the tactics you can employ to navigate and overcome a panic attack.
What is a panic attack: Facts you must know
A panic attack is a sudden and intense episode of extreme anxiety or fear accompanied by physical and psychological symptoms. It often peaks within a few minutes, leaving individuals overwhelmed and out of control. Panic attacks are generally not life-threatening but can be distressing and disruptive to one's daily life. Find out some facts about panic and anxiety disorders.
Panic attacks can affect up to 11% of the population each year. Most people recover without counseling, but a few develop panic disorder. In 12 months, panic disorder affects 2 to 3% of the population. Panic disorder often develops in late adolescence or early adulthood and affects people assigned female at birth (AFAB) almost twice as frequently as people assigned male at birth (AMAB).
Panic attacks can happen at any age, usually in late adolescence or early adulthood. Moreover, the usual age of onset is roughly 22-23 years old. Anxiety disorders and panic attacks commonly co-occur. In truth, panic disorder, characterized by recurring panic attacks, is diagnosed when a person has frequent and unexpected panic episodes and is always apprehensive about having another. Panic disorder affects around one-third of those who have panic attacks.
Unraveling the common causes of panic attacks
Experts are unsure why some people have panic attacks. Your brain and nervous system play important roles in perceiving and interacting with anxiety. Researchers believe that amygdala malfunction — the area of your brain that handles fear and other emotions — may be the foundation of panic attacks. They also think that chemical abnormalities in GABA, cortisol, and serotonin may play a significant impact.
Panic attacks can be triggered by stressful life events such as the death of a loved one, marital problems, or major life transformations. A family history of panic disorder or a genetic susceptibility to anxiety may also raise the incidence of panic attacks.
Panic attacks can also arise from traumatic experiences such as physical or mental abuse, accidents, or natural catastrophes. When reminded of a traumatic incident, the brain's reaction to stress might be disrupted, resulting in panic-like symptoms.
Certain medical illnesses, such as thyroid issues or heart diseases, might resemble the symptoms of a panic attack. Substance misuse, such as excessive drinking or drug use, can also lead to panic episodes. Each person's experience is unique, and identifying personal triggers and underlying reasons with the support of a healthcare expert is critical for effective management and therapy.
How do you know you’re experiencing a panic attack?
Panic attacks don't have to occur in a frightening environment. You may be out on a walk, eating at a restaurant, or sleeping in bed. Physical symptoms include a racing heart, shortness of breath, nausea, chest discomfort, and shaking.
Physical symptoms can accumulate swiftly during a panic attack. These are some examples:
- A racing or hammering heart making you feel weak, dizzy, or light-headed
- Feeling very hot or extremely chilly
- Sweating, trembling, or shaking, nausea (a sense of being unwell)
- Pain in your chest or belly, difficulty breathing or feeling as if you're choking, feeling as if your legs are unsteady or turning to jelly, and feeling disconnected from your mind, body, or surroundings are all symptoms of dissociation.
During a panic attack, you may be terrified that you are:
- Losing command
- About to faint
- Having a heart attack
- Feeling like you’re about to die.
When you learn to recognize when an attack is coming, you can develop strategies to block it. It's vital to note that everyone's experience will differ, and if you feel you're having a panic attack, seek proper medical assistance and support immediately.
How to survive a panic attack on your own?
How to deal with an anxiety attack alone? When thinking about how to calm yourself down from an anxiety attack, you understandably would want to prevent one at all costs. It is critical not to let fear rule your life. Avoid situations where you've experienced panic attacks. If you have one, stay where you're safe. After the attack, you'll realize that nothing bad happened. Some other ways by which you can deal with a panic attack are:
1. Recognize the symptoms
Recognizing the signs is the first step in surviving a panic attack. These symptoms may include a racing heart, sweating, shivering, shortness of breath, and a sense of impending doom. Once you've identified these symptoms, you may start acting to control them. Drowsiness, feeling lightheaded, and a feeling of numbness or tingling are other typical symptoms. A sensation of impending doom, dread of losing control or going insane, feeling divorced from reality, and experiencing tremendous concern or anxiety are all cognitive symptoms. Panic attacks can cause extreme sensations of fear, terror, or a general sense of discomfort.
2. Practice deep breathing
This is very important concerning how to handle anxiety attacks. When experiencing a panic attack, the body frequently enters a condition of hyperventilation, with quick and short breaths. Deep breathing is a simple yet effective technique for calming down during a panic attack. You may slow down your breathing rhythm and enhance relaxation by intentionally focusing on deep breathing.
o practice deep breathing, find a comfortable position, and take slow, deep breaths, focusing on the movement of your breath in and out of your body. Then, with each breath, exhale gently through your mouth, focusing on releasing tension and stress. This can assist in calming your heart rate and lessen anxiety.
Deep breathing can help minimize the severity of physical symptoms associated with panic attacks, such as fast heartbeat and shortness of breath while offering grounding and control during the episode. It is crucial to note that deep breathing alone may not entirely relieve panic episodes and that professional assistance may be required.
3. Use grounding techniques
During a panic attack, grounding practices help you stay present and focused. Focusing on your senses (such as the sensation of your feet on the ground), repeating a soothing phrase to yourself, or counting backward from 100 are all examples.
The 5-4-3-2-1 approach is a popular grounding method. Begin by recognizing and speaking about acknowledging five things you see around you, then four things you touch, three things you hear, two things you smell, and one item you taste. This practice stimulates your senses and assists in diverting your focus away from anxious thoughts.
Deep grounding breaths are another method in which you take slow, methodical breaths while consciously counting each inhalation and exhale. You can also attempt progressive muscle relaxation, which entails contracting and relaxing each muscle group in your body individually.
Concentrating on these bodily feelings may shift your focus away from worry and towards calmness. Remember that grounding strategies vary, so it's a good idea to try them all and see what works best for you in dealing with panic attacks.
4. Challenge your thoughts
During panic attacks, evaluating your ideas is an essential cognitive skill to help you recover your viewpoint and restore control of your emotions. Panic attacks frequently entail incorrect and illogical thinking, which exacerbates feelings of dread and worry. By intentionally confronting these beliefs, you can weaken their hold on you and minimize the severity of the panic attack.
Begin by recognizing the negative ideas or catastrophic beliefs fueling your anxiety. Consider if there is evidence to support these beliefs or whether they are founded on assumptions or prejudices. Consider other theories or more realistic viewpoints. Remember that panic episodes are usually brief and do not threaten your life.
Replace negative ideas with encouraging comments like "I have conquered panic attacks before, and I am capable of it again" or "This distress will pass, and I am in charge of my mental and physical states" It may take some effort. Still, with time and effort, you may reframe your thinking and lessen the effects of panic episodes on your general well-being.
5. Reach out for support
While it is possible to survive a panic attack by yourself, reaching out for support from a trusted friend or family member can be helpful. Let them know what is happening and ask for their help managing your symptoms.
Panic attacks can be lonely and overpowering, but you don't have to fight them alone. When you share your story with someone you trust, they might comfort you and make you feel less alone in your challenges. Consider obtaining professional help from an anxiety disorder specialist, such as a therapist or counselor.
They can offer useful advice, coping skills, and a safe location to discuss your panic attacks. Remember that asking for help shows strength and self-care, not weakness. Building a support network may provide security and encouragement through difficult moments, ultimately allowing you to handle panic episodes better.
Although it may be tempting to divert your attention elsewhere, the best method to deal with a panic attack is to accept it. Avoid fighting your symptoms. You are not alone. You can learn to survive them on your own with patience.
Conclusion
Understand that panic attacks can be overpowering but are temporary and will pass. You can minimize the severity and duration of your panic attack by practicing deep breathing, grounding exercises, and positive self-talk. Making lifestyle adjustments such as lowering coffee and alcohol use, getting adequate sleep, and exercising frequently can also aid in managing panic attacks.
It is critical to realize that getting expert assistance is always an option. A therapist or counselor can help you manage your panic attacks more successfully by providing extra coping techniques and support. If you need assistance, don't be afraid to ask for it.
Our counseling services are particularly designed to give support and help to those who are experiencing panic attacks. Our skilled counselors can assist you in understanding the underlying reasons for your panic attacks, developing appropriate coping skills, and working toward long-term management and recovery.
Remember that you are not alone in your battle against panic attacks. With the proper tools and guidance, you can emerge stronger from a panic attack.
