PANIC
Panic Attacks are sudden onsets of intense fear that triggers severe physical reactions including rapid breathing, feelings of impending doom, numbness and tingling in hands and feet, weakness, dizziness, and other feelings of dysregulation. Panic attacks can be very frightening and can lead to chest pain and other bodily discomfort.
Essentially, the body is going into fight or flight mode, and leaves the person feeling like they are unable to cope with the discomfort.
This worksheet can be used as an education tool, or something you have on demand if needed for ideas of what to do if you find yourself in panic or heading that way. The key is early recognition of signs and symptoms! Try these activities when you are not having signs and symptoms of panic, so you are familiar with them and can more easily access them when needed.
If you feel you are having a panic attack, there are some ways to work on calming your body down. If you are unable to self-regulate, dial 911.
10 Tips
1. Drop your shoulders down as if you are slouching. Breath in through your nose as deeply as possible, and out through your mouth.
2. Remember these feelings are normal reactions our body has to stress and anxiety.
3. Try to accept that your mind is trying to compensate for the stress and anxiety, and that you are going to get through this.
4. Don’t fight it: Time will pass, you will get through this. Don’t run away. Try to be as still as you can (sitting, standing, laying). The quicker you accept this, the sooner the symptoms will reduce. Remember the feelings and symptoms are normal reactions to stress and anxiety.
5. Try not to put stock in frightening thoughts. Let them pass. “What if…,” or thinking about the worst possible scenario.
6. Remember that your body is calling the shots, and that you are not in actual danger.
7. The symptoms you are experiencing will reduce and can even be overcome if you handle the situation well.
8. You will not die from a panic attack. Focus on your breathing and relaxing your body. The fact you are feeling means you are alive and your body is doing what it is doing to keep you safe from your perceived danger.
9. Try to find peace in symptoms reduction. You are closer to being at rest than you were a few moments ago.
10. Talk to yourself. Positively speaking to yourself and self-comfort go a long way in overcoming panic signs and symptoms. You are doing great!
BREATHING
Controlling your breathing is step 1. Try BOX BREATHING, BELLY BREATHING, and CIRCLE BREATHING (worksheets attached). As the body becomes dysregulated, your heart rate and breathing patterns change. The body is trying to compensate, although sometimes that compensation leads to dysregulation. If you notice signs and symptoms of having panic aim for slow and controlled breathing. It might not be automatic, although this is going to have a significant impact on your recovery in the moment.
CHANGING YOUR TEMPERATURE
Holding your hands under cold water is a great way to regulate your central nervous system. Focus on the water hitting your hands, it’s temperature, and try rubbing your hands and fingers together as you hold them under the stream of water. If you feel comfortable, you can try splashing your face with cold water, or holding ice cubes.
RELAX YOUR MUSCLES
Pick a part of your body, focus on that. Try to relax that body part or muscle group. Once you can focus on one body part of muscle group, pick an order to work through your body trying to relax as many muscles as possible. Try Progressive muscle relaxation: Focus on a body part, then tighten, hold for 1 second, then relax it.
5 SENSES
This activity brings us back to the present moment, and a brain that can focus on the present moment experiences a shift which can trigger the body to feel safe and grounded.
Bring your attention to:
5 things you can see: Look around you and count 5 things you can see.
4 things you can feel: If you cannot feel things just sitting or standing there, feel things around you.
3 things you can hear: You may hear a fan, music , or road noise, although if you can’t make some noise to hear (scratching a chair, tapping your hand, dropping a pen, etc.)
2 things you can smell: Smell the air, then smell something around you.
1 thing you can taste: Maybe your gum, maybe just what your mouth tastes like. Focus on that.
Physiology of Panic
When the body perceives a threat, it activates the HPA-Axis. The HPA-Axis is the connection between the hypothalamus, pituitary gland, and the adrenal glands (located above the kidneys). This advanced system tells the body to REACT, and sometimes that reaction results in activation of arousal systems involved in compensation of the heart, skeletal muscles, smooth muscles, lungs, skin, and brain. Your body is doing what it is meant to do, and some people experience dysregulation of those compensatory systems as a result. When panic begins, the goal is to calm your body because a calm body leads to a calm mind.
Seeking Help
If you are struggling with panic attacks and symptoms of panic, contact SRH today for assessment and ways to work through and reduce panic symptoms.