Hey. I’m guessing you’ve found this post when you need it most. It doesn’t really seem like the kind of thing anyone would fancy as a casual read. Because of that, I’m going to skip the preamble and get right to it.
I know it’s scary to be where you are right now. A panic attack is scary in itself and the thought of having one can trigger a secondary anxiety that slots uncomfortably on top of what you’re already going through. It’s the last thing you need.
Read this if you are having a panic attack.
I’ve had panic attacks since childhood. I’m 31 now. I’m not a doctor or mental health professional, but I have learned a lot through my own personal experience and hope there’s something here that might help you.
I can often recognise the warning signs of an imminent panic attack now. These are some of the things that help me.
Medication
If you have medication that helps you manage your panic attacks, now is a good time to take them. I am prescribed Propranolol specifically for anxiety attacks and I find that they are most effective if I can take them before the attack hits me.
Distraction
A comfort TV show or audiobook works absolute wonders for me. The more distracting, the better. There are a lot of sitcoms I find it helpful to turn to when my anxiety is heightened. For me personally, it’s best to watch/listen to things I’ve already experienced before so I can make sure to avoid unexpected triggers that could tip me back into the attack.
Something mindful
This one depends heavily on my pre-panic attack mood but, if I’m lucky, I’ll be able to turn to art, crochet or puzzles in order to fully immerse myself into an activity and hopefully keep the panic attack at bay. Not always successful but fantastic and so rewarding when it works out.
Company
If I’m with someone I trust wholly (like my partner) then this one can be really effective. Just having someone understand what I’m facing can really make a difference to me. It won’t necessarily counter the effects of the panic attack but it certainly brings a level of comfort that makes things that little bit easier to deal with.
Deep breathing
I’m adding this one to the list somewhat reluctantly because, while I know it’s scientifically proven to curtail a panic attack and help come back down, I also know it can be INCREDIBLY patronising to be told to focus on breathing deeply when you feel on the edge of doom. If you’re able to master a breathing technique that works for you then that’s fantastic but please don’t feel bad if you’re unable to.
Grounding techniques
I’ll be honest, this isn’t one I use regularly because I’m rarely out and about these days. But if you find yourself in a situation without Netflix, your headphones or any of your other trusty anxiety management tools, it’s worth giving grounding techniques a go. I like to try to really ground myself in my surroundings by focusing on my senses. Pick out 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell and 1 thing you can taste. You can do it completely in your head if you like, which helps if you’re out in public.
Remind yourself that this will pass
It will. I promise. Like everything else, this panic attack will eventually pass. You’re not going to die and you will start to feel better afterwards. This will pass.
It’s normal to feel tired and drained after a panic attack. I’ve also written some tips on recovering after a panic attack.
The breathing thing – people used to say breathe in and out of a paper bag, but that just makes you anxious about having a paper bag to hand. Personally I find inhaling quickly and exhaling over a period of about 5 seconds or more helps.
I’m north of 40 now, autistic as fcuk and had panic attacks on and off since my late teens, so reasonably well practiced, but they still hit you out of nowhere once in a while for seemingly no good reason whatsoever. Like, say, the fast lane of the motorway causing you to dive into one of those refuge bays on a smart motorway after not having an attack for over 5 years.
Be well. Alex.
It is weird how, the longer you live with them the more experienced you become at handling them. But also they can still sneak up on you and completely knock you still!