confession - panic attacks feel like the end of the world
“Keep calm. It’s only ANOTHER panic attack.”
Hey friends - I’m really happy you’re here.
Panic attacks. I’m not talking about the quick increase in heart rate we get when we forgot something for work or the feeling of being on edge when we have an exam coming up. I’m talking about full blown, debilitating panic attacks - heart racing, body shaking, waves of dizziness, ears ringing, and the overall feeling that the world is crumbling around you. Sometimes they last for a few minutes and sometimes they go away as fast as they appeared. No matter the length you experience them, they bring a sense of dread with them….and leave you reeling.
Panic attacks often come with a trigger, but sometimes come for no reason at all. I remember one time at work, I was in my office talking with a patient and out of nowhere, my vision went funny. I couldn’t see straight or concentrate, my arms started shaking, I became fidgety, my heart rate increased, along with my breathing patterns, and overall I felt like something awful was happening. But the craziest part was, although I had this crazy storm brewing inside of me, the patient didn’t notice at all.
Coping with panic attacks
When we experience a panic attack, our first instinct is to run. That’s the “fight or flight” response kicking in. But one of the hardest parts of working through these moments is allowing ourselves to sit there through the panic.
There are different things that can help while we sit through a panic attack:
Deep breaths
Reminding ourselves “this is only a panic attack and it will go away”
Grounding ourselves - feel your back on the chair, feel your feet touching the ground, etc.
Splashing cold water on our face
After the panic attack has subsided, it is normal to feel jittery, on edge, or exhausted for minutes to hours afterwards. Your body worked really hard for that short amount of time, so it may need time to reset. Allow yourself that grace. Go for a walk. Read a book. Listen to music. Talk to a family member or friend. Or simply lay on the couch and relax. Do whatever you need to do to help your body calm down afterwards.
“Self-care is not self-indulgence, it is self-preservation.”
Thank you for being here
If you have any questions or want more information on panic attacks, please check out the resources below. Just remember if you experience panic attacks - breathe through them, remember ‘these too shall pass’, and give yourself grace afterwards. Stay tuned, friends.
Resources
Mayo Clinic - https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021
National Institute of Mental Health - https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms
Harvard Health - https://www.health.harvard.edu/mind-and-mood/panic-attacks-recognizing-and-managing-panic-attacks-and-preventing-future-attacks
