Overcoming Panic Disorder Symptoms

Panic disorder symptoms are alarming, especially the first time you experience them. People under a great deal of psychological stress, who have a family history of anxiety disorders, those who smoke, or who have a history of abuse or trauma, are at a higher risk of developing panic disorder symptoms.

What is a panic attack?

A panic attack is the sudden onset of severe anxiety symptoms. To some people, it can feel as if they are having a heart attack or are dying. The following are common symptoms of a panic attack:

• Numbness or tingling in the hands, feet, face, and lips
• Feeling like they cannot swallow
• Shortness of breath
• Heart palpitations or fluttering
• Rapid heart rate
• Blood pressure spike
• Chest tightness
• Trembling
• Excessive sweating or chills
• Dizziness or lightheadedness
• Nausea
• Feeling faint or like they might lose control
• Feeling disconnected from the body, like they might float away
• Feelings of dread or dying

If you experience these symptoms for the first time, seek medical help right away to rule out a physical disorder. If you experience four panic attacks and are afraid of having another one, you may have panic disorder, an anxiety disorder.

Tips for Overcoming Panic Disorder Symptoms

Although scary, panic attacks are typically not dangerous and last between 5 and 30 minutes, with the peak of symptoms hitting around 10 minutes. You may still experience the lasting effects of the symptoms for another hour or so, such as tingling in the hands and face.

The following are tips for overcoming panic disorder symptoms while they are happening and ways to reduce the risk of another episode.

Ground yourself in the present

Anxious thoughts can hit like a freight train during a panic attack. Due to the intensity of the physical symptoms, you may have trouble not wondering if you are dying this time. You need a way to take your mind off the panic disorder symptoms, yet ground yourself in the present. Two exercises have been proven effective in helping people with anxiety disorders: the 5-4-3-2-1 method and finding a focus object.

The 5-4-3-2-1 method

The 5-4-3-2-1 method may require some practice, or you may want to carry the information on your phone in case of a panic attack. When you feel the onset of an episode, get to a safe spot (if you are driving) and take a deep breath. Next, look around your space.

Name five things you can see. Next, name four things you can touch. Feel the textures under your fingers. Name three things you can hear. Concentrate on the sounds. Name two things you can smell. Lastly, name one thing you can taste. If nothing is identifiable in your mouth, take a few sips of water or chew gum.

Find a focus object nearby

Another grounding method is to find a focus object nearby to concentrate on during a panic attack. This method is similar to the 5-4-3-2-1 method, but you concentrate on only one object for this exercise. This object could be a ticking clock, flickering candle, piece of artwork, or ink pen.

Although you will probably use physical objects as your focus object, you can also focus on a mental image if you can see it clearly in your mind. Concentrate on the colors, textures, sounds, and scents. Focusing on the object helps to quiet the mind, grounding in the present while the episode passes.

Exercise daily

Exercising daily may not stop your panic attack as it occurs, but it will lessen the likelihood that you will have another episode. Moderate-intensity exercise consistently regulates mood and lowers cortisol levels, helping you manage stress in the long term.

Working out regularly has been shown to:

• Lower blood pressure
• Lower resting heart rate
• Improve cardiorespiratory system
• Improve immunity
• Boost confidence and body image
• Regulate a healthy weight
• Gain muscle mass
• Improve flexibility and balance
• Regulate appetite and sleep
• Improve focus and concentration

Think of exercise as a natural tonic you take every morning to combat anxiety and panic attacks. To see the most benefit, aim to engage in moderate-intensity exercise for 150 to 300 minutes per week. Choose various workouts to keep your body and mind challenged. Consider brisk walking, strength training, and flexibility training. For example, you could walk three days a week, lift weights twice a week, and participate in a yoga or Pilates class once a week for variety.

Are panic disorder symptoms interfering with your life?

If panic disorder symptoms are interfering with your daily life, you have experienced at least four episodes, and you live in fear of having another one, now is the time to break free. Panic disorders are treatable, and you can overcome them with lifestyle changes and counseling. Contact us at Irvine Christian Counseling in California today and to schedule a session.