There’s a first time for everything…right (says the famous quote)? Your first time panic attack, you don’t know what the hell just happened! You might think you’re having a heart attack or stroke (common misperception). A person might even go to the ER because they’re having difficulty breathing. Your palms are all sweaty. You feel like the world is caving in on you. Your space is getting smaller and smaller. Welcome to 101 first time panic attack! There are many different reasons for panic attacks, such as low vitamin D levels. The brain goes through several changes with response to “fight or flight”.

Vitamin D, Magnesium And Panic Attacks

Low levels of vitamin D have been linked to an increased risk of anxiety and depression. Vitamin D deficiency has also been associated with greater symptom severity among those with panic disorder. Magnesium: Magnesium is an important mineral that is involved in over 300 biochemical reactions in the body. Some studies have suggested that low levels of magnesium are associated with an increased risk of anxiety and panic attacks. I recently tried taking Magnesium and I received a panic attack a little bit after I took it. Needless to say, I won’t be taking that again.

The Brain During A Panic Attack

During a panic attack, the body experiences a surge of adrenaline and other stress hormones in response to a perceived threat. This triggers a cascade of physiological changes, including rapid heart rate, rapid breathing, sweating, and trembling.

In the brain, a panic attack triggers the amygdala – the part of the brain that is responsible for detecting and responding to potential danger – to send out a signal that activates the sympathetic nervous system. This triggers the “fight-or-flight” response, which prepares the body to defend itself in the face of danger.

The amygdala also sends signals to the hypothalamus, which activates the release of stress hormones like adrenaline and cortisol. These hormones provide the body with the extra energy and focus needed to respond to a threat.

At the same time, the prefrontal cortex – the part of the brain responsible for rational thought and decision-making – may become impaired during a panic attack. This can make it difficult for a person to think clearly and logically, and may contribute to feelings of confusion and disorientation.

I Feel Panicked!

When I had my first attack, I felt panicked (literally). I didn’t know what was happening. I seriously thought I was having a heart attack. Also, I think I even ended up in the ER. You might have physical symptoms and your brain is going into overload. An individual might feel a sense of urgency to flee. The breathing difficulty is usually what gets me (makes me even more panicky). If you can’t control your respirations, it seems like it is never going to end. My panic attacks don’t last very long, hence, I feel sorry for those that last a long time. You don’t get used to having them, however, if you have a lot of them, you may get somewhat used to them. A person may never get used to them completely, You just learn how to deal with them better.

Panic Attack: 5 Things You Can See

During a panic attack, a person may experience a variety of symptoms related to the heightened anxiety and fear response they are experiencing. Some things a person may see during a panic attack include:

Distorted vision: Panic attacks can cause visual changes or distortions, such as blurring, tunnel vision, or heightened sensitivity to light.

Bright spots or flashes: Some people may see bright spots or flashes of light during a panic attack, which can add to the feeling of disorientation and fear.

Increased sensitivity to surroundings: During a panic attack, a person may become hyper-aware of their surroundings and notice things they would not normally pay attention to, such as patterns on the wall or the sound of a clock ticking.

Moving objects may look strange: Moving objects may appear to be moving too fast or too slow, or may seem distorted during a panic attack.

Difficulty focusing: Panic attacks can make it difficult to concentrate or focus on specific objects or tasks, potentially leading to a feeling of “spacing out” or disconnection from surroundings.

3 Types Of Panic Attacks

There are three types of panic attacks:

Unexpected or spontaneous panic attacks: These are sudden and often occur without an obvious trigger or warning. They may happen at any time, even during sleep.

Situational panic attacks: These occur in response to a particular situation or trigger, such as public speaking, enclosed spaces, or driving. People who experience situational panic attacks may avoid the trigger to prevent future attacks.

Situationally predisposed panic attacks: These occur in response to a particular situation that may trigger a panic attack, but are not always associated with it. This means that a person may experience panic attacks in response to certain situations, but not every time they encounter that situation.

Rescue Remedy For Panic Attacks

Rescue remedies for panic attacks can help to alleviate symptoms and provide a sense of relief during an attack. Some effective rescue remedies for panic attacks include:

Deep breathing: Taking slow, deep breaths can help to calm the mind and relax the body during a panic attack. Try breathing in slowly through your nose for four counts, holding your breath for seven counts, and then exhaling slowly through your mouth for eight counts.

Progressive muscle relaxation: Tensing and then relaxing different muscle groups, starting from your toes and working your way up to your head, can help to reduce muscle tension and promote relaxation.

Mindfulness meditation: Focusing on the present moment and observing your thoughts and feelings without judgement can help to reduce anxiety and promote a sense of calm. There are many guided meditation apps and videos available online that can help with this.

Grounding techniques: Focusing on your immediate surroundings and using your senses to describe what you see, hear, touch, smell, and taste can help to bring you back to the present moment and reduce the intensity of panic symptoms.

Medications: Anti-anxiety medications such as benzodiazepines can be effective at reducing panic symptoms during an attack. However, it is important to use these medications as directed by a healthcare professional, as they can be habit-forming and have side effects.

Coping With Panic Disorder

Coping with a panic disorder is a learning process if you get frequent panic attacks. You learn how to deescalate the attack. Focus on your breathing and notice your surroundings. In other words, try to stay in the “present moment.” Notice everything about your five senses, taste, hear, see, touch and finally, smell. If you do those five important senses, you should be good to go. When it doesn’t work and you’ve tried every trick in the book, I usually turn to medicine.

Conclusion

So, there are several remedies you can use to combat panic attacks. such as, deep breathing, meditation, or noticing your five senses. I hate to say, but the more anxiety attacks you have, the less severe they become. Consequently, they don’t last as long, either. You just learn to cope with them. If your really skilled, you can even predict when one is coming. Of course, sometimes they come out of nowhere. Those are probably the worst. Also, it’s good to know the three types of anxiety attacks, so you can deal with it better, such as unexpected, situational and finally, situationally predisposed. Until next time…

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Have a Good One,

Cindee Murphy, One Voice – Unstoppable

“You’re not alone !”