Recognizing the Signs: Identifying a Panic Attack and Its Aftermath
A panic attack might feel like an unexpected ambush – an intense surge of terror or discomfort that seems to come out of the blue. Often, sufferers may mistake their symptoms for a heart attack, or the belief that they are “losing grip on reality” or “going crazy”.
This fear is made worse by the suddenness of the typical panic attack, which can feel as if it erupted without warning or reason. In truth, these symptoms are a biological cascade that is sent into motion by our fear response system, or the “fight or flight” system. While incredibly unpleasant, it is actually a natural process that has gone awry because your fear system has misinterpreted that you are in danger.
Those who’ve been through a panic attack know its disorienting and terrifying power. You’re not alone if you’ve felt this way; it is estimated that about 10% of the US population has at least one panic attack each year. A smaller portion of the population has Panic Disorder, an anxiety disorder that is made up of a series of panic attacks, and is often thought of as having a prolonged “fear of fear itself”.
Immediate Self-Care: What to Do in the Aftermath of a Panic Attack
Recovery in the aftermath of a panic attack begins with understanding and self-compassion. The most important thing you can know and tell yourself is that you are not dying or “losing your mind”, rather your body is having a fear response. It is also very important to internalize and remind yourself that this fear response simply cannot last forever, and that your body will come down from this state of panic naturally.
Further, your panic attacks might actually serve as a signal or a form of communication, attempting to (however, poorly!) alert you to something in your mind or your life that needs addressing. So remember to speak firmly yet lovingly to yourself about the nature and reality of panic attacks. Panic is not an evil force beyond your control.
Practically speaking, after a panic attack, it’s important to disconnect, rest, and recuperate as best you can. You might take the next 30 minutes to engage in an activity that prioritizes ease of body, rest and/or pleasure. Activities that relax your muscles and calm your nervous system can be highly beneficial.
Relaxation and Breathing Techniques: Calming Strategies for Post-Panic Attack Recovery
Harnessing the power of relaxation and breathing techniques can help you calm down after a panic attack. Mastering these methods empowers you to regain control over your body and mind. Remember, these episodes are temporary; your body cannot sustain a heightened state of fear forever. The goal isn’t to fear these symptoms, but to understand, tolerate, and ultimately take back your own power in the face of panic.
A useful technique to try after a panic attack is diaphragmatic breathing, a type of deep, slow breathing. This breathing exercise prioritizes use of the diaphragm on the inhale breath, when you slowly take in air through your nose while your stomach expands. Then, you slowly breathe out your mouth on the exhale as your stomach flattens. You will get the best benefits when you allow yourself a number of diaphragmatic breaths and really focus on your breathing.
Visualization can also help your body and mind relax after a panic attack. When visualizing, you should picture, in your mind’s eye, the most calming scene you can think of. It is important to choose a scene that is completely and utterly relaxing to you. As you picture it, you want to imagine as much detail as possible using all five senses, so
- What do you see ?
- Hear ?
- Touch ?
- Smell ?
- Taste ?
Stay with this calming image for as long as you’d like.
These techniques, combined with decatastrophizing, a cognitive-behavioral tool that helps you challenge the unrealistic thoughts you have about your panic attack, can help your mind and body calm down.
Seeking Support: Reaching Out to Loved Ones and Professionals for Assistance
Don’t underestimate the power of a strong support network to lean on. Sharing your experiences with loved ones and professionals can be instrumental in overcoming panic attacks. It can be very validating to share your experiences of panic with others who understand what you’re going through. It can be comforting to receive love, support and compassion from loved ones who care about you.
While relying on personal support is important, the ultimate goal in long term management of panic attacks, especially when they’re repetitive, is to confront your symptoms rather than avoid them. This often requires professional intervention.
Psychologists and therapists well versed in Cognitive-Behavioral Therapy (CBT) can help you manage the unpleasant physical sensations while reframing your thoughts about them, whereas a Psychodynamic therapist can help you to determine if subconscious processes are influencing your emotional state.
Preventing Future Attacks: Long-term Strategies for Managing Panic Disorder
Managing panic disorder in the long term often requires a comprehensive, multifaceted approach. If your panic attack symptoms are fairly regular it might be time to seek treatment for panic attacks by working with a mental health professional who can help you further understand and manage them.
In CBT treatment, your therapist will help to reduce the physical symptoms by slowly getting you used to them in a safe and graded way. This is called interoceptive exposure and it is a technique that helps you face the fear of the symptoms rather than avoid them, since avoidance makes a panic attack stronger.
Additionally, your CBT therapist will help you manage the mental and emotional effects of a panic attack by helping you to understand, challenge, and change your unhelpful or irrational thoughts. Ultimately, this helps you relax and regain control.
A Psychodynamic therapist can assist in exploring possible hidden reasons for your symptoms. It could be that sub- or unconscious thoughts, feelings, inner conflicts, etc. are at play in your psyche and the way it is being released is through the body directly rather than the mind. As you become aware of this hidden information, and process it with your therapist, you might find your symptoms decreasing.
A panic attack can also be addressed holistically with Traditional Chinese Medicine (TCM). TCM views a panic attack as the inevitable eruption of pent up energy as a result of something mental/emotional being ignored or disregarded for some time. Therefore the panic attack is actually a release meant to heal you! Therapy can help you explore what is underneath the surface that needs more regular rebalancing so that panic attacks aren’t “necessary” any longer.
In some cases, medication may also be indicated. Those with regular panic attacks might have a more sensitive neurobiological system and thus medication can help make the system calmer and more manageable overall.
Panic attacks can be quite scary, and for sufferers they may feel inescapable. It’s important to know, however, that in reality you can break free from panic attacks and live a panic-free life. Understanding the lifecycle and nature of panic, and learning how to manage it, is well within your grasp
Book an Appointment With One of Our Panic Attack Experts
Recovering from and preventing future panic attacks can be an arduous journey. But remember, you don’t have to go it alone. Our psychologists are ready to assist and guide you through the process. Don’t hesitate to reach out and book an appointment today. Your journey towards recovery and peace of mind begins now.
Author:
Marni Russo, Psy.D.
As the Director of Operations at Madison Park Psychological Services I help to manage and organize the practice. This includes coordinating systems, streamlining and regulating administrative and clinical procedures, developing programs, and managing personnel. Additionally I conduct initial consultations with prospective clients to understand and determine current therapeutic needs and to match them with therapists in our practice.
Marni Russo, Psy.D.
As the Director of Operations at Madison Park Psychological Services I help to manage and organize the practice. This includes coordinating systems, streamlining and regulating administrative and clinical procedures, developing programs, and managing personnel. Additionally I conduct initial consultations with prospective clients to understand and determine current therapeutic needs and to match them with therapists in our practice.
