What are some of the coping skills for panic disorder?A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be very frightening. When panic attacks occur, you might think you’re losing control, having a heart attack or even dying. Although panic attacks themselves aren’t life-threatening, they can be frightening and significantly affect your quality of life. But treatment can be very effective, such as medication, exposure therapy and CBT.
Things That Punca (Cause) Panic Attacks
Triggers for panic attacks can include over breathing, long periods of stress, activities that lead to intense physical reactions (for example exercise, excessive coffee drinking) and physical changes occurring after illness or a sudden change of environment. Major life stress, such as the death or serious illness of a loved one. A traumatic event, such as sexual assault or a serious accident. Major changes in your life, such as a divorce or the addition of a baby. Smoking or excessive caffeine intake.
Most panic attacks last between 5 and 20 minutes. Some have been reported to last up to an hour. The number of attacks you have will depend on how severe your condition is. Some people have attacks once or twice a month, while others have them several times a week. Research shows that having a close relative with anxiety problems might increase your chances of experiencing anxiety problems yourself. This is sometimes called ‘anxiety sensitivity’.
At the moment there is not enough evidence to show whether this is because we share some genes that make us more vulnerable to developing anxiety, or because we learn particular ways of thinking and behaving from our parents and other family members as we grow up.
“To live is the rarest thing in the world. Most people exist, that is all.” ― Oscar Wilde
Symptoms Of Panic Attack NHS
Panic attacks typically include some of these signs or symptoms:
- Sense of impending doom or danger
- Fear of loss of control or death
- Rapid, pounding heart rate
- Sweating
- Trembling or shaking
- Shortness of breath or tightness in your throat
- Chills
- Hot flashes
- Nausea
- Abdominal cramping
- Chest pain
- Headache
- Dizziness, lightheadedness or faintness
- Numbness or tingling sensation
- Feeling of unreality or detachment
One of the worst things about panic attacks is the intense fear that you’ll have another one. You may fear having panic attacks so much that you avoid certain situations where they may occur.
“My mama always said, life is like a box of chocolates. You never know what you’re gonna get.” — Forrest Gump
Coping Skills For Panic Attacks
Panic attacks are jarring and terrifying, so here are some tips on how to cope with them:
Recognize that you are experiencing a panic attack. By recognizing that you are experiencing a panic attack, you can take the fear of dying and impending doom away, alleviating your symptoms. Remind yourself that this is temporary, and it will pass.
Close your eyes. Reduce the amount of stimulation around you by closing your eyes and focusing on your breathing,
Take a few deep breaths. Deep breathing is a natural soothing exercise that calms you down. Controlling your breathing can help reduce hyperventilating, which in turn will help reduce other symptoms.
Challenge negative thoughts. If negative thoughts arise during an attack, rationally challenge them to help reduce symptoms. For example, if you think you are going to die, remind yourself that panic attacks do not kill people or that you have experienced this before and made it through it.
Use a focus object. Find a single object to focus all your attention upon during an attack. Try to focus on different aspects of the object and describe its qualities to yourself. Focus all your energy upon it.
Recite an internal mantra. Repeating a mantra provides you something to focus on and put all your energy into. Repeat it in a loop to yourself.
Practice mindfulness. Mindfulness is about focusing on the present. Partaking in mindfulness activities can help ground you when panic attacks cause you to feel detached from reality. Focus on the physical sensations around you, such as the feel of your clothes, your feet on the floor, or
your arms around your body.
Try progressive muscle relaxation. Relax one muscle at a time, starting small with your fingers or toes, and work your way through your body.
Practice this technique throughout the day to better prepare yourself to use it during an attack.
Exposure Therapy For Panic Attacks
The exposure to the feared objects, activities or situations in a safe environment is another coping skill for panic disorder. It can help treat several conditions, like phobias, post-traumatic stress disorder (PTSD) and panic disorder. There are a few different ways to do exposure therapy, including:
Imaginal exposure therapy: This therapy involves vividly imagining the thing, situation or activity you fear. For example, if you have PTSD, your therapist may ask you to describe aspects of the trauma.
In vivo exposure therapy: “In vivo” means “in real life.” This type of therapy involves directly facing a thing, situation or activity you fear. For example, if you have a fear of heights (acrophobia), your therapist might have you safely walk across a bridge or look out a window of a tower.
Interoceptive exposure therapy: This therapy involves triggering physical symptoms that develop when you experience intense panic or fear, like a pounding heart or shaking. You learn that while the symptoms may be uncomfortable, they aren’t harmful. This approach is especially helpful for people who fear the physical sensations that happen when they panic more than the specific thing or activity.
Virtual reality exposure therapy (VRE): This therapy uses virtual reality technology to simulate things, situations or activities you fear. It’s helpful for situations in which in-person (in vivo) exposure isn’t practical, like if you have a fear of flying on airplanes (aerophobia).
These are just some of the exposure coping skills for a panic disorder.
“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” — Ralph Waldo Emerson
Helping Someone Through A Panic Attack
If someone you know has a panic attack, they may become very anxious and not think clearly. But there are things you can do to help:
Stay with the person and keep calm.
Move the person to a quiet place.
Ask what the person needs.
Speak to the person in short, simple sentences.
Be predictable, and avoid surprises.
Help the person focus.
Ask the person to repeat a simple, physically tiring task such as raising his or her arms over the head.
Help slow the person’s breathing.
You can do this by breathing with him or her or by counting slowly to 10.
Know what to say.
It’s helpful when the person is having a panic attack to say things such as:
“You can get through this.”
“I’m proud of you. Good job.”
“Tell me what you need now.”
“Concentrate on your breathing. Stay in the present.”
“It’s not the place that is bothering you; it’s the thought.”
“What you are feeling is scary, but it’s not dangerous.”
Conclusion
When you are experiencing panic disorder symptoms, have an honest conversation about how you’re feeling with someone you trust. If you think that a friend or family member may be struggling with panic disorder, set aside a time to talk with them to express your concern and reassure them of your support.
If your anxiety, or the anxiety of a loved one, starts to cause problems in everyday life—such as at school, at work, or with friends and family—it’s time to seek professional help. Talk to a health care provider about your mental health. A person’s panic attacks may often be triggered by the same things, such as enclosed spaces, crowds, or problems with money. By learning to manage or avoid their triggers, people may be able to reduce the frequency and intensity of panic attacks. These are just some of the coping skills for panic disorder. Until next time…
Articles
-Panic Disorder: When Fear Overwhelms
-Panic Attacks and Panic Disorder
https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021
-Panic Disorder
https://www.hopkinsmedicine.org/health/conditions-and-diseases/panic-disorder
Have a Good One,
Cindee Murphy, One Voice – Unstoppable
“You’re braver than you believe, and stronger than you seem, and smarter than you think.” — A.A. Mine
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