Panic attacks can be overwhelming, especially when they occur unexpectedly. In this post, we’ll explain what a panic attack is, outline common signs and symptoms, and offer practical steps to help de-escalate an episode.
Recognizing the Signs
A panic attack is a sudden, intense surge of fear or anxiety, even when no real danger is present. The experience can be very physical and may include:
- Shortness of Breath: Feeling like you can’t catch your breath
- Racing Heartbeat: An unusually fast or strong heartbeat
- Sweating: Sudden onset of perspiration
- Shaking: Uncontrollable trembling
- Chest Pain: Discomfort or pain in the chest
These symptoms are more intense than typical anxiety. Many people describe panic attacks as feeling like they are having a heart attack or losing control. Panic attacks usually occur suddenly and last only a few minutes, though some may experience longer episodes. While some individuals have them only a few times in their lives, others may experience panic attacks more frequently.
Tips for De-escalating a Panic Attack
If you or a loved one experiences a panic attack, consider these strategies to help calm your body and mind:
- Reduce Stimuli: If possible, step away from overwhelming situations or distractions.
- Focus on Your Breath: Close your eyes and take slow, deep breaths. Try inhaling through your nose for a count of six, then exhale slowly through your mouth.
- Try the 3-3-3 Method:
- See: Identify and name three things you can see around you.
- Hear: Acknowledge three sounds you can hear.
- Move: Choose and consciously move three parts of your body (for example, stretch your arms, wiggle your fingers, or gently press your feet on the ground).
These techniques can help shift your focus from overwhelming sensations back to the present moment.
Managing and Preventing Panic Attacks
While preventing a panic attack entirely isn’t always possible, managing stress and maintaining a balanced lifestyle can significantly reduce their frequency and intensity. Consider these strategies:
- Nutrition: Eat balanced, nutritious meals.
- Medication: Follow any prescribed medication regimens as directed by your healthcare provider.
- Exercise: Engage in regular physical activity to help manage stress.
- Sleep: Prioritize getting enough restorative sleep.
If you experience your first panic attack or notice that they are happening more often, it’s important to consult a healthcare professional. They can help you identify potential triggers and develop a tailored management plan.
We’re Here to Help
If you live in Rockland County and are facing a panic attack—or if you’re supporting someone who is—know that help is just a phone call away. The Rockland Behavioral Health Response Team (BHRT) is available 24/7 to provide free, confidential support.
Call us at 845-517-0400 or visit rocklandhelp.org for immediate assistance.
Remember, you don’t have to navigate this alone. There is support available to help you through even the most challenging moments.
