Am I having a Panic Attack?
Usually those with panic disorder have panic attacks spontaneously. Once this happens, fears about having another attack can become all consuming. The typical recurring cycle of panic includes the following:
- Harmless fight or flight symptoms (such as racing heart, nausea, cramping hands and/or stomach, etc.)
- Thoughts that these are dangerous symptoms.
- Distorted Belief that the symptoms mean there is danger which leads to more fight or flight symptoms.
Perhaps these feelings are new to you and you may be asking yourself, “why am I having panic attacks all of a sudden?” This cycle automatically and often, seemingly out of nowhere, repeats itself if no changes are made in the thought pattern. Your mind misattributes this anxiety as danger being present (which isn’t an accurate assessment), and the thought/perception that there is danger, activates the sympathetic nervous system into the fight or flight response. This is what causes the bodily panic symptoms such as (but not limited to): racing heart, trembling, shortness of breath, dizziness and muscle tension. As well, the more this cycle happens, the more avoidance of the feared situation occurs for some. With more avoidance, more fear builds up, perpetuating the panic cycle.
How to Manage Panic Attacks without Medication
To heal from panic symptoms it is necessary to break the panic cycle. In order to do this, calming your body and mind is necessary, and there are a variety of ways to approach managing panic attacks without medication. Here is an example of a grounding/mindfulness exercise that promotes the body and mind to calm down.
Sitting in a quiet space, find:
- 5 Things You Can See
- 4 Things You Can Touch
- 3 Things You Can Hear
- 2 Things You Can Smell
- 1 Thing You Can Taste.
This acts almost as a reset for your mind and body and once you have done this, you should feel calmer, more relaxed and better able to manage your anxiety or panic attack.
Meditation for Panic and Anxiety Attacks
Another great and drug-free way to manage and try to prevent panic attacks is through meditation. Meditation can take the form of breathing exercises, or finding a comfortable space where you can go inside yourself with the goal of neither thinking about your thoughts, nor holding onto any of them, as if you are watching your thoughts pass by like waves in the ocean.
That said, maybe this is not something that comes naturally to you and may need some more guidance or coaching when it comes to panic disorder management through meditation . Also, perhaps you don’t necessarily feel comfortable talking to someone face to face, just yet. That’s ok! Thankfully, there are discreet Apps such as Headspace, as well as many YouTube videos that can help with this. These are meditations led by a person that integrates speaking to you, while helping to reach a meditative state.
Types of Therapy for Panic Attacks
Maybe you are comfortable with speaking with someone. Working with a therapist to conquer the irrational and distorted thoughts accompanying panic is often necessary in healing from panic attacks, anxiety attacks and panic disorder. A form of psychotherapy called cognitive behavioral therapy (CBT) can help you learn, through your own experience, that panic symptoms are not dangerous. This type of therapy often includes gradually re-creating the symptoms of a panic attack in a safe, repetitive manner. Once the physical sensations of panic no longer feel threatening, the attacks begin to resolve.
Additionally, Dialectical Behavior Therapy (DBT) is among the most effective treatments for panic attacks and panic disorder (American Psychiatric Association, 2013). This therapy includes learning and practicing emotional regulation and meditation skills, as well as learning how to increase ones’ distress tolerance.
Other Ways to Manage Anxiety and Panic Attacks
If your situation is severe and has a negative impact on your quality of life, you can always consider combining CBT or DBT Psychotherapy with SSRI medication, such as Prozac, Lexapro, or Zoloft for further healing support of panic symptoms.
And always know, your friends at Marwil & Associates are here to help support you through your mental health journey. If you would like to talk more, feel free to call us directly at 872-228-6814 or message us using the form below!
*Panic Attack Symptoms can resemble symptoms related to other serious health problems, such as a heart attack. So, if you aren’t sure what is causing your symptoms, it is important to contact your primary care provider for an evaluation.
Are you someone who struggles with social anxiety on a day to day basis? Unfortunately, workplace stressors, including being in an office environment or working with a team of people, is enough to exacerbate symptoms.
Social anxiety is defined as: Persistent, intense fear or anxiety about specific social situations because you believe you may be judged negatively, embarrassed or humiliated. Avoidance of anxiety producing social situations or enduring them with intense fear or anxiety (DSM 5).
Perhaps you experience severe social anxiety at work, or maybe your social anxiety is triggered around your boss or a specific individual. Regardless of your unique situation, below is a list of some coping strategies and recommendations to help you better manage your social anxiety in a work related setting.
How to deal with social anxiety at work:
- Be patient with yourself: Give yourself credit for showing up. It’s all about progress, not perfection.
- Reduce negative self talk: Challenge negative beliefs and thoughts. Be kind to yourself and try not to overthink.
- Take short, recurring, breaks: Take a quick walk, grab a snack, refresh yourself with a new environment or non-work related tasks, away from screens.
- Practice deep breathing or meditation: Leverage free YouTube videos or find an App, such as Headspace, to help guide you through a calming meditation journey.
- Prioritize Tasks: determine what needs to be done first, second, third etc. Make a list.
- Create manageable steps: break the task down into smaller steps.
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Working Through Social Anxiety with an Expert
Sometimes you need someone you can trust to talk to and help work through things. Therapists at Marwil & Associates are here to listen and support you through your social anxiety struggles. Just know YOU got this! We are here to partner with you through this mental health challenge.