Panic disorder is a terrifying member of the anxiety group of psychological disorders. It causes panic attacks, which are feelings of imminent death or catastrophe with such overpowering dread and terror people sometimes lose consciousness due to hyperventilating. Panic attacks are themselves not dangerous. If a person passes out due to hyperventilating, their breathing will return to normal, and consciousness will resume shortly.

Panic disorder is real, it’s no joke, and many people will experience one panic attack. About 4.7 percent of the US population aged 18 and over will endure a panic attack at least once in their lives, while 2.7% have had a panic attack within the last year[1].

Panic attacks result from overactivation of the body’s fight-or-flight mechanism that protects us in life-threatening emergencies. During a panic attack, your breathing becomes rapid, driving by contractions of the upper chest. This increases carbon dioxide in the tissues, which gives a brief surge of clarity and strength while aggravating a sensation of not being able to breathe. This causes hyperventilation. The panic attack escalates. This process can be consciously aborted.

Panic disorders can be treated with medication, psychotherapy and coping skills. Learning and practicing a few self-care techniques can do wonders for controlling panic disorder. Let’s look at what you can do on your own to manage and eliminate panic attacks.

  • Identify your external and internal triggers to panic attacks. You may find there are similarities in situations that bring out your attacks.
  • Learn deep-breathing techniques. The more oxygen that’s present in your blood, the better your thinking will be. Deep breathing also causes the muscles of the chest and shoulders to relax. The less tense you are, the less feedback your body sends your brain that you’re in danger. Inhale by compressing your abdomen, not the top of your chest. Take three slow inhalations. Each inhalation should take three or four seconds. Hold the breath for one to two seconds. Then exhale for three seconds. Pause for a few seconds, then repeat the inhalation. Repeat until your panic decreases
  • Practice self-talk. You may find this silly, but it’s far from it. Tell yourself that during this moment, you’re safe. You’re ok. There’s nothing bad happening. You are in charge, not the panic.

These are just a few self-care tactics to keep panic attacks at bay. They work for many people, but if your panic attacks prove resistant, please speak with a mental health care professional near you in Spokane, WA. Reach out to Damaris through her contact page or calling 509-342-6592.

 

[1] https://www.nimh.nih.gov/health/statistics/panic-disorder.shtml