Bumping as I came across this when searching. But for those that experience panic attacks, what have you found works best for you in the heat of the moment? Any particular 'rituals' you go through to help?
Here are a handful of strategies/coping techniques that I've developed with my clinical psychologist:
1. BEFORE a panic attack, be aware of triggers and behavior patterns that contribute to a sense of unease/panic/anxiety/etc. Do you find yourself often falling into negative self talk (things like, "I'm not good at my job" or "People hate me")? If so, it's important to recognize and call it out to yourself when it happens and then counterbalance it with positive self-talk ("I'm a kind person" or "I work hard and put in a good effort"). It sounds obvious and simple, but it can honestly make a big difference if you really commit to it.
2. DURING a panic attack, it's important to remember that you're experiencing a mental and a physical response - these are separate responses that often run on difference schedules. Personally, the physical effects of a panic attack (chest tightness, breaking out into a cold sweat, hyperventilation) usually outlast the mental effects ("Oh god, I'm freaking the fuck out!"), but it varies from person to person. Either way, for the physical aspects, just remember that it will pass. Don't be the swimmer fighting to swim against the waves - be the fish that flows with the current. Eventually, your body will calm down and you'll return to normal. Even if it feels like your heart is beating a million times a minute, you're not going to have a heart attack. A healthy heart can actually beat at an elevated rate for two weeks straight without taking on lasting damage. So your 30-minute thump-a-thon is not going to kill you.
3. AFTER a panic attack, do a mental checklist of what happened before that may have triggered your response. Think about what exactly it was that made you feel so anxious with the situation. Is there a way for you to handle it with more ease next time? Is there someone you can talk to about making this situation easier?
Also, remember to keep up with a self-care ritual/routine that helps bring down your stress level. Over the last few weeks, I've gotten very into taking an afternoon bike ride after work. It helps me clear my head and just focus on what my body is doing, rather than living inside my head. Plus, exercise is itself a great way to manage anxiety and stress. Do you have something like that? If not, is there something you'd be up to try?
Best of luck! As someone who was only diagnosed with General Anxiety Disorder with a predisposition towards panic attacks last year, it was kind of a revelation. So many things from my past started to make more sense and I was finally able to take steps to living a more healthy, stress-free life. I'm still on that path, but I can genuinely say that things have gotten a lot better. They will for you, too. :)
