A Guide to Managing Panic Attacks

Let’s talk panic attacks today. They are often hard to identify and even harder to label, especially when the physical symptoms feel like something that requires medical attention.

What causes panic attacks? There is no definite known cause though stress, genetics, and life experiences are said to influence the likelihood of experiencing them, and often there are no specific triggers. When a panic attack happens, the nervous system goes into ‘fight or flight’ mode even though there may be no apparent or obvious sign of danger. Our bodies go into overdrive, releasing a flood of stress hormones when we least expect it. Past traumatic experiences or ongoing stress can also throw gasoline on the anxiety fire.

How long do panic attacks last? It varies from person to person. Sometimes you will read in articles that panic attacks last up till a few minutes or half an hour, however this is not a hard and fast rule. For some, panic attacks can last beyond a few minutes.

Is a panic attack visible to other people? It depends. Some people can look fine on the outside while the panic is raging on the inside, while some people may physically look unwell.

What is the difference between a panic attack, an anxiety attack and a panic disorder? Anxiety attacks often find their roots in specific stressors, and they tend to build up in response to ongoing pressures or fears. These stressors might include work-related challenges, relationship issues, or other identifiable sources of concern.

On the contrary, panic attacks are categorized by their sudden and unexpected nature. These intense episodes can materialize seemingly out of the blue and catch us off-guard.

Panic disorder is a mental health condition characterized by recurrent and unexpected panic attacks. People with panic disorder often live in fear of the next attack and may avoid certain situations or places where they fear an attack might occur. All of the above can be addressed in therapy.

What are some ways to manage a panic attack? Here are some ways but do take note that this list is not exhaustive and not every technique will work for you:

1. Deep breathing:
   • When you experience panic attack symptoms, focus on your breathing. Inhale for a count of four, hold for four, exhale for six. Repeat until your body realizes it’s not in a life-or-death situation.
2. 5 Senses Grounding:
   • Name five things you see, four things you can touch, three things you hear, two things you smell, and one thing you taste. This sensory activity helps drag your mind back to the present moment.
3. Practice Acceptance:
   • Recognize the signs of a panic attack and label it
   • Remind yourself that panic attacks are like bad weather – they eventually pass. Fighting against them might make things worse. If you need, you can find a comfortable space to ride the wave of panic until it is over.
4. Keep a grounding item
   • Keep a tiny comfort item in your pocket – a smooth stone, a small piece of fabric. Something tactile that you can touch and focus on as a grounding tool.
5. Ice your wrists:
   • Feeling something cold can send a pulse of shock through your nervous system and help ground you in the present moment instead of the overwhelm inside your body.

One Size Doesn’t Fit All: Seek Professional Help While these techniques might be helpful, sometimes you need therapy to help you understand the roots of your panic attacks or to psychoeducate you on how to apply these techniques. There are many instances when people come to therapy after seeing a doctor who told them that their health is fine, and they discover that what they were experiencing wasn’t a physical medical issue, but a panic attack.

You’re Not Alone. If you’re reading this and nodding along, know that you’re not alone in this. Panic attacks might be scary and uncomfortable and the nuances of managing panic attacks can vary but with the provided techniques and/or support of mental health professionals, you can get through them.