Panic attacks are a very unpleasant experience. They can appear at any time and place; we find them in cases of depression, anxiety, obsessive-compulsive disorder, and even in situations of high levels of stress. Knowing how to act in the face of a panic attack is the first step to overcoming it because there are different strategies to manage them and stop living conditioned by the fear of a new attack appearing.
First of all, we will begin by explaining what a panic attack is and then we will explain strategies to free yourself from a panic attack in case you experience one. We also want to leave you with some ideas to prevent the onset of panic attacks, because prevention is as important as action in times of crisis.
What is a panic attack?
A panic attack is the natural and innate response of our body to an alarming or dangerous situation (Tully et al., 2017). What happens is that the person accumulates anxiety and stress for a while and when a stimulus appears that their brain detects as dangerous, all that tension is released and the panic attack takes place.
The problem with panic attacks is that the signals that the brain detects as dangerous are not dangerous. For example, lots of people on the street, your boss calling you for a meeting, your mother calling you and telling you about family issues that bother you, etc.
Sometimes, being faced with a phobic stimulus (object/situation) that causes us a lot of fear or anxiety is what triggers the alarm system and thus the panic attack; which is nothing more than an intense response of fear. The brain’s limbic system is responsible for triggering the innate response to danger, which is nothing other than a great bodily activation (in case we have to run away) and the sharpening of the senses (to better identify the danger).
All this tension and activation of the sympathetic system is very unpleasant and is accompanied by thoughts of death and imminent risk. When all this happens and the person does not know what is happening to them, they believe they are going to die or that they are going crazy; an internal experience that is recorded in their memory. Therefore, the next time they find themselves in a situation similar to a panic attack, they will be very afraid of having one again and this is how avoidance behaviors are generated that are present, for example, in agoraphobia.
“The problem with panic attacks is that the signals that the brain detects as dangerous are not actually dangerous.”
How can you react during a panic attack?
Control over attention is very important in panic attacks (and in general in any anxiety situation). So, when you notice that the symptoms of a panic attack begin, try to use distraction strategies; that is, direct your attention towards positive and relaxing thoughts.
As a strategy to make this attention control easier, you can use controlled breathing (to lower anxiety levels), read, listen to music, talk to someone on the phone, and take your mind to a safe place, among others. This way of acting in the face of a panic attack is basic to not feed the feeling of danger itself. In this way, anything that distracts you and diverts your attention is effective.
On the other hand, when you notice that symptoms begin, it is also advisable to move to a quiet place where you can be isolated without being disturbed. Many times, the people around us try to help and unintentionally cause more anxiety.
Many people feel ashamed: they know that nothing is happening, and they feel very weak at not being able to control alarm signals that they know are unjustified. Being around people when you are panicking can make you try hard to hide the symptoms; this can indirectly make them worse.
Likewise, the best way to act when you have a panic attack that you can’t stop is to think that it’s not dangerous and that it will pass. You have to start controlled, diaphragmatic breathing to avoid hyperventilation, which can be caused by feeling like you’re short of breath. In other words, when a person feels like they’re drowning, they try to breathe more intensely and end up feeling dizzy because they’re letting too much oxygen into their body.
In this sense, you can carry a paper bag with you to breathe into if you are unable to do controlled breathing in moments of anxiety. You can also carry a series of ideas, phrases, or guidelines written down in your wallet to do in moments of crisis so that you won’t have to think about what to do in the most complicated moments of the attack. Remember that the key is to try to make your mind work more slowly and for your thoughts to stop focusing on your body.
“The moment you notice the symptoms of a panic attack starting, you have to use distraction strategies as soon as you notice the slightest presence of activation, nervousness, or thoughts of fear/danger.”
3 Ideas for Preventing Panic Attacks
Here are three ideas that can help us when anticipating a panic attack:
- Keep your daily stress and anxiety levels under control. Panic attacks are often the result of a daily buildup of high levels of “stress hormones,” such as cortisol and adrenaline. Take care of yourself and make your well-being a priority.
- Exercise regularly. According to a study conducted by the University of Berlin, physical exercise is a very useful tool for lowering anxiety levels and also has a mental effect that is of great help in any therapeutic process (Ströle, 2009).
- Try to organize your thoughts, and set short-term goals and objectives to feel more motivated and with greater capacity to control what happens to you and what surrounds you. When a person feels stable and balanced, they do not have panic attacks or anxiety disorders. Remember: making small changes in your life will generate great improvements on a psychological level.
Finally, remember that panic attacks are temporary and not dangerous, even if your mind tells you otherwise. We are talking about a problem that has a solution and also that the attention of a professional is necessary, especially a clinical psychologist who can give you more tools or help you incorporate the ones we have presented to you. Different models of psychological treatment are highly effective; if this is your case, do not be discouraged and seek help.
All sources cited were thoroughly reviewed by our team to ensure their quality, reliability, timeliness, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Tully, P.J., Sardinha, A., & Nardi, A.E. (2017). A New CBT Model of Panic Attack Treatment in Comorbid Heart Diseases.
- How to Calm an Anxious Heart and Mind. Cognitive and Behavioral Practice, 24 (3), 329-341. https://doi.org/10.1016/j.cbpra.2016.05.008
- Ströhle, A. (2009). Physical activity, exercise, depression, and anxiety disorders. Journal of Neural Transmission, 116: 777. https://doi.org/10.1007/s00702-008-0092-x