Why My Attack of Panic Doesn't Mean I'm Broken

Attack of panic (or panic attack) is a force unseen for the first time when it happens. What does a panic attack feel like? I felt like all the life got sucked out of me and I was going to die. Then, within a minute, it was over with. I’ve never felt so much fear in my life.

When I had my second one, mind you in a stressful situation, I was just as fearful, but tried to understand the ‘why’. It repeated itself over the years, but they weren’t all during stressful situations.

Attack of panic would hit me out of nowhere. I could be sitting in my room and bam, it would hit. The worst ones were when I was out in the public. I felt so embarrassed, so I isolated myself in my bedroom.

Once I quieted down the anxiety with a med that finally worked, the panic attacks pretty much went away. I still have one every once in a great while, but they aren’t as severe, and it’s during something very stressful.

“Your body is sounding an alarm; you are safe while it rings.”

Physical Symptoms of a Panic Attack

Common physical symptoms

Racing heart or heart palpitations
Chest pain or tightness
Shortness of breath or feeling like you can’t get enough air
Dizziness, lightheadedness, or feeling faint
Sweating or chills
Trembling or shaking
Nausea or stomach pain
Numbness or tingling in hands, feet, or face
Hot flashes
Tight throat or choking sensation
Feeling detached from your body or surroundings (derealization or depersonalization)

One distict observation is a cold sensation during a panic attack. Your body goes ice cold like all the warmth had been sucked out. Some experience hot flashes, I’ve experienced both.

How Long Does a Panic Attack Last?

An attack of panic can last from a minute to hours, it just depends on the person. My life sucking attacks usually only lasted about a minute, although it felt like a lifetime. I believe my stress level played a role in my attacks.

Having social anxiety, when I would go out in public, I lost it. For awhile, I quit going out altogether. I did televisits with my doctors. Then I met benzodiazepines.

The panic attacks beagan to diminish and the duration was also less. They’re one of the fast acting medication for panic attacks.

I was put on Klonopin which literally saved my life. I was me again. But, I know benzos are only short term use, but as long as I keep taking it, I rarely have a panic attack.

“A panic attack is a storm in the nervous system, not a verdict on your life.”

How do You Stop a Panic Attack?

An attack of panic can hit you at any moment. You have to be prepared with an arsenal of tricks to get you out of the attack. You have to learn what works and doesn’t work for you. Here are a few strategies:

How to Distract Yourself During a Panic Attack

To distract yourself during a panic attack, notice your surroundings with your five senses: touch, smell, sound, taste, and hearing. I know this sounds like a daunting experience, but it really does work.

Focusing on other observations besides the attack, keeps you grounded. It helps you stay within the moment. Also, fixating on one object helps. Notice the color, any sounds, the shape of it, or the texture.

I know that focusing your attention on something else when you can’t breathe is not just difficult, but seems impossible. I don’t expect it to happen right away, but it does make the attack less scary and decrease the duration.

Music Against Panic Attack

What the heck does music have to do with helping with an attack from panic. For one thing, it’s part of the hearing sounds for distraction. I have music playing 24/7. On one hand, it keeps me relaxed.

On the other hand, The type of music I listen to (hard rock) helps me express myself better than I could alone. I identify with it, because of the lyrics. When you’re down and out, listen to the lyrics.

It doesn’t matter what you listen to, just listen and relate. If you can relate to it, you will have a chance of relating to society. I believe music is that powerful. It is the universal language after all.

It gives you that extra boost you need to believe in yourself, and to know that somebody out there is feeling the same way you are.

Stop Repressing What is Bothering You

Repressing what is bothering you only stuffs the pain down until it explodes. Hiding from your feelings doesn’t keep you from feeling them at all. Rather, they eventually come up, maybe in an explosive manner, and at the not intended person.

Dealing with your feelings as they come doesn’t allow those feelings to gather inside of you until they come raging forward. I used to stuff my feelings all the time. Friends didn’t want to be around me, because I was always bitter at everything.

Eveyone I knew started distancing themselves from me. Now, I have no friends, and sit in my room most of the day typing away. I have troublemaking new friends, because of the social anxiety.

Social anxiety has crept in along with the anxiety, although, I am improving in that area. But to get back on coarse, don’t stuff feelings, it only leads to disappointment and heartache.

“Name it, normalize it, navigate it.”

Don’t Fight the Anxiety, Go Easy on Yourself

Constantly fighting the anxiety only depletes your energy and pushes yourself to the edge of the cliff. I’m not saying don’t fight, just go easy on yourself. Always fighting can take a toll on your well-being.

You’re competing against yourself, which will only lead to self-doubt. Give yourself some lovin’, you deserve it. Spend some days doing something that makes you feel good inside.

Go to your favorite place. Spend time indulging in watching your favorite show. Or talk to a person who will make you feel no less human. Don’t let anxiety control your life. It will if you become obsessed with it.

Let Go of the Tension

During an attack of panic, trying to stay calm will make the attack much less fearful. Also, letting go of the tension afterwards is another part that will help you deal with the aftermath.

Not holding any animosity towards yourself is beneficial. Don’t blame yourself, you’re doing the best you can under the circumstances. Even go as far as giving yourself praise for having faced the panic attacks.

The tension is what’s holding you back. Letting go of the tension means a form of freedom that is unique to you and only you. You may have suffered from panic attacks, but you have made it this far, and you will make it further.

Think About After the Panic Attack

Knowing that there is calm coming after the attack of panic makes it less fearful. Everything eventually returns to normal. The attack is over with! Once again you are breathing normal, and you can see clearly.

The shakes are gone, and no more hot flashes or chills. You should give yourself more credit than you do. Those that don’t have panic attacks don’t understand what it takes to make it through an attack. You are strong.

So, you will always remain strong after the panic attacks, because you have persevered before. You are not broken, but unbreakable. Life has dealt you a set of cards that you have mastered, and will continue to as long as needed.

“Even in a panic, you are more than what your body feels.”

Facing Panic Attacks

Facing panic attacks makes you a stronger and more resilient person. You’ve tapped into a strength that not everyone has. You’ve faced your demons head on over and over, and made it to the safe side afterwards.

I think that deserves confidence in yourself that no one else has. It’s yours and yours alone. No one can take that from you. I’m not praising having panic attacks, because they are awful, but you have survived them.

That deserves some praise. Never think of yourself as broken, because you’re not. You are the most courageous person on earth to face an uncertainty of whether you’re going to have an attack of panic.

You have stood up to the bully of panic attacks and each time you have won. Thery are there to break you, and you have not let them. That deserves a medal. So keep fighting the battle and perservering.

“Panic is temporary. Your strength is not.”

Sum It All Up

Years of having panic attacks, actually, has made me stronger than I’ve ever felt. This has set me up to gain more and more self-confidence in myself when there was little to none before.

Having an attack of panic is not the end of the world, although it may feel like it at the time. At times, you feel you are broken with no way to rebuild yourself back up. That’s not true, you get to reimagine yourself.

Not all panic attacks are as bad as I have invisioned. Sometimes they go just as fast as they came. The first one is the most potent, because you don’t realize what it is. All you can feel is fear.

You never get used to them, but they are less unnerving if you have more. Don’t think of yourself as broken, but think of yourself as experiencing something that strengthens your core being. Keep fighting the attacks of panic.

Cindee Murphy
“One voice expressing self-confidence through panic attacks.”