Prepared by: Beth Friedman, MHC-LP
Panic can indeed be a frightening experience, often leaving individuals feeling overwhelmed and out of control. However, understanding how to deal with it effectively can significantly alleviate its impact.
When symptoms of panic kick in, it may feel like:
- Pounding or racing heart
- Sweating
- Trembling or shaking
- Fear of “going crazy”
- Feeling of being detached from reality
- Breathing difficulties
- Sense of terror, or impending doom or death
- Chest pain or discomfort
- Nausea
- Fear of dying
When symptoms of panic set in, remind yourself a few things:
- This physiological reaction to what our body and mind perceive as a threat, but they do not actually cause physical harm.
- As strange as it sounds, this is our body trying to protect us from harm!
- These symptoms are brief but may feel intense. They usually peak within 10 minutes and end within 30 minutes.
Try to implement a “wise mind” perspective:
- When you’re in a state of panic, you are in a complete emotional mindset, making it difficult to remember the logic/reason behind why we are panicking (aka., this is a physiological reaction to perceived fear!)
- We want to remember that the logic/reason is still there, but we might need extra help to reach it (aka., mindfulness, grounding techniques, CBT exercises)
- A wise-mind perspective recognizes that the panic is scary (emotional); however, can use evidence of what panic attacks are to help balance your perspective (reasonable)
What if my panic feels too strong to implement a “wise mind” perspective?
- That’s OK! This makes sense- remember that your nervous system is on the farther end of your sympathetic scale- bordering on the scale going into a freeze state (when detached feelings occur). It can be harder to bring yourself back down to a grounded state when you’re feeling panicked versus when you’re feeling less-severe symptoms of anxiety.
- This is when we want to implement mindfulness/grounding techniques or a CBT exercise. Breathing exercises will help calm your nervous system (think of this as a hack when you’re panicked!)
Here are some mindfulness/grounding techniques that you can use:
Breathing Exercises:
- Balance: relax your body and become more present (4-2-4)
- Breathe in for 4
- Hold for 2
- Breathe out for 4
- Energize: boost your energy and alertness (4-2)
- Breathe in for 4
- Breathe out for 2
- Focus: sharpen concentration and improve performance (4-4-4-4) *box breathing*
- Breathe in for 4
- Hold for 4
- Breathe for 4
- Hold for 4 (repeat)
- Relax: quiet your mind and relieve stress (4-6)
- Breathe in for 4
- Breathe out for 6
- Restore: strengthen your body and restore energy (5-5)
- Breathe in for 5
- Breathe out for 5
- Unwind: release tension and calm your mind (4-7-8)
- Breathe in for 4
- Hold for 7
- Breathe out 8
Other visualization exercises:
How to Cultivate Mindfulness and Self-Care
https://www.therapistaid.com/interactive-therapy-tool/desert-visualization
https://www.therapistaid.com/interactive-therapy-tool/worry-drop-off
https://www.therapistaid.com/interactive-therapy-tool/grounding-exercise-audio
