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How to Naturally Cope with Panic Attacks

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Josie is a passionate nutritionist specializing in weight management, plant-based diets, and overall health. With... Read More

Don’t panic. That’s a phrase we hear countless times in a day. Yet when panic strikes, we are more likely to lose control and react frantically or irrationally to life-threatening events. It’s as if our bodies are consumed by an explosion of fear, inhibiting our ability to reason clearly or logically. Panic attacks are, unfortunately, a common phenomenon that affects many individuals in various ways. As psychiatric social worker Chantel Bruha, LICSW, LADC, aptly notes, “Everybody might experience a panic attack differently.” Recognizing the signs is the first step in learning to manage them.

Panic attacks can cause an accelerated or pounding heartbeat, shortness of breath, a feeling like you might be dying, an impending sense of doom, chest pain or tightness, sweating, trembling, or shaking. These are just a few of the common symptoms that people experience.

The causes of panic attacks can vary. Some individuals may experience them due to certain phobias, or they might be a side effect of other mental health conditions such as Generalized Anxiety Disorder (GAD) or Post-Traumatic Stress Disorder (PTSD). In some cases, panic attacks can be triggered by specific life events or even some physical conditions.

Nevertheless, it’s crucial to remember that help is available. You are not alone, and a healthcare professional should be your first point of call if you’re struggling with panic attacks. They can provide you with tailored treatment options like Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), exposure therapy, and potentially, medication.

Navigating through the crisis of a panic attack can seem impossible, but it is essential to remember that there are ways to cope. One effective strategy is to create a “Panic Attack Survival Kit.” The survival kit is a metaphorical toolbox, brimming with practical methods and techniques to help soothe the nerves during an episode.

The Panic Attack Survival Kit

1. Sensory Grounding

A vital tool for this survival kit is sensory grounding. By focusing on the tangible and immediate, you can shift your attention away from the symptoms of the panic attack. Techniques such as holding ice or immersing your hands in cold water can help create a sensory diversion. This is a method Kirstie Craine Ruiz, who has lived with anxiety and panic disorder for about ten years, utilizes frequently.

2. Five Senses Technique

Another method is focusing on the five senses to distract from the symptoms. This strategy could include noting things you can see, touch, taste, smell, and hear. Like counting backward from 100 by 3s, this approach serves as a mental distraction, steering your focus away from the anxiety.

3. Use of Strong Flavors

Incorporating strong flavors, like sour candy, can also effectively divert your attention. The intense sensation can disrupt the overwhelming thoughts and physical feelings during a panic attack.

4. Coping Statements and Breathwork

Another component to consider for your survival kit is the use of coping statements. These affirmations can be a powerful means to self-soothe during an attack. Similarly, breathwork techniques, which can be as simple as deep, controlled breathing, can help recenter your focus and slow down the racing thoughts and feelings.

Understanding potential triggers or underlying factors that might contribute to panic attacks is equally important. This could range from certain medical conditions, genetic predispositions, or traumatic events.

While these techniques are practical, they do not replace professional help. If panic attacks persist and significantly disrupt your life, reaching out to healthcare professionals such as a psychiatrist or therapist is crucial.

It’s essential not to let panic attacks limit your life. As difficult as these experiences can be, there are abundant resources available to help manage and overcome them. If you’re struggling with frequent attacks, remember: you’re not alone. So, today, commit to not let panic attacks dictate your life. If you are struggling, reach out, seek help, and embark on the journey to reclaim your peace of mind.

As Chantel Bruha, LICSW, LADC, reminds us, “The first step to stopping a panic attack is to recognize the signs of one.”

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