TIPS TO MANAGE PANIC ATTACKS
Dr Katie Dobson, a clinical psychologist at THIS WAY UP, provides some great advice to help manage panic attacks, both for yourself and others.
• Learn about the cycle of panic Knowledge is power. Educate yourself on how the body’s fight-or-flight response can cause us to experience a panic attack. Understanding how these sensations can be experienced and also not be harmful can itself reduce your worry and anxiety about panic attacks.
• Slow down your breathing When anxious, we often breathe too quickly, which unfortunately only increases feelings of tension and worry. Take time each day to slow your breathing down. Try breathing in for three seconds, out for three seconds, and practise this for several minutes each day.
• Allow the symptoms to rise and fall like a ‘wave’ and challenge your interpretation of them Rather than misinterpreting your racing heart as evidence of a medical emergency, try to notice these symptoms as anxiety, remind yourself that they aren’t harmful, and allow the feelings to come and go. This is called ‘panic surfing’ and becomes easier with practice.
• Take note of your triggers Make a note of the situations or places that tend to trigger your panic attacks. Common examples include small indoor environments, heights, cardio/aerobic exercise that increases heart rate and public speaking situations. If you’ve been actively avoiding these triggers, try to make a plan to gradually reduce how often you are staying away from these situations.
• Try not to let the panic ‘take over’ Anxiety can make you want to avoid certain situations or change your life circumstances to ensure we don’t experience feelings of panic. However, avoidance can actually prolong panic symptoms in the long run. Try to keep your regular routine and activities in place, despite feelings of anxiety.
• Seek support Panic attacks can be frightening but are very common and very treatable. There is support available to you. Cognitive behavioural therapy is an effective form of psychological treatment for panic attacks. Consider speaking with a psychologist for individual support. If you’re unsure where to start, have a discussion with your GP about a referral to a mental health clinician or other treatment options.