Create a New “Game Plan” for Coping with Panic Attacks Today!
Have you found yourself struggling with panic attacks?
Do you find they come out of nowhere when you least expect it? Or are they connected to specific events like speaking in front of a crowd or worried about your finances. Regardless of when or how you experience panic attacks, it can be one of the worst experiences to endure. One promising way to manage panic attacks is HOW you think about them. Our thoughts can play a profound role in how we interpret the body sensations and feelings we are experiencing.
Important Note!
Before we get started, if you are experiencing any symptoms of a panic attack, please see a medical professional to rule out any cardiovascular issues. This is VERY important to do first.
Stages of Panic Attacks
Most people who struggle with panic attacks have several stages they progress through. As we challenge our thoughts at each stage, we can lower the intensity of the panic attacks experienced. Here’s the new game plan for each stage!
Initial Physiological Arousal
During this stage individuals experience a racing heartbeat, difficulty breathing, dizziness, sweating, muscle weakness, faintness, and possibly nausea.
Rational Game Plan
“Physiological Arousal is Not Dangerous.”
Almost everyone experiences anxiety that results in an increased heart rate, dizziness, and shortness of breath. It’s part of experiencing life. If you know everyone experiences this from time to time, then maybe this is normal.
Catastrophic Thinking
People think to themselves “I’m going to die” “I can’t stand this” “I’m losing control” or “I’m going crazy.”
Rational Game Plan
“Nothing horrible is actually happening.”
People don’t “go crazy” because they are feeling dizzy and their heart is beating rapidly. Heart attacks are not the same thing as your heart beating rapidly. Your heart is beating rapidly because you are excited, exercising, scared, or having sex.
Hypervigilance
You get overly focused on your own feelings and body sensations.
Rational Game Plan
“You don’t need to be hyper aware of danger; there is NO danger.”
You think by focusing on your own heartbeat and shortness of breath that this will help you gain control again. This is not true, because there is nothing wrong with you. The more you fixate on these symptoms the more you are psyching yourself out and making things worse!
Redirect your attention to outside of yourself and what is going on around you.
False Alarms
During this stage you once again believe you are “going crazy” “having a heart attack” or “losing control.”
Rational Game Plan
“Repeat after me. Nothing terrible is happening!”
You are feeling very anxious nothing more nothing less. You are misinterpreting these body sensations for something more serious. You’ve been here before even though your doctor has run tests and assured you things are fine. Why would this be dangerous now?
Anticipatory Anxiety
People begin to worry and fret before an anxious situation is encountered. You might be worried about that presentation at work or school or a big social event you are not looking forward to. You begin to worry and play out the future events in your head and have difficulty thinking about other things.
Rational Game Plan
“There is nothing dangerous about feeling anxious, so I am not going to worry.”
Everyone feels anxious about some future events from time to time. And even if you are anxious about something in the future, haven’t you been able to do it anyways? What’s the big deal? Does worrying right now really help solve any issues with the future? Of course not! It actually keeps me from planning and making it more likely I’ll be less prepared!
Think of this anxiety as telling me to plan for the future rather than worry. The body sensations I am feeling like increased heart rate and sweating is the same as if I were exercising. There is no need to blow this out of proportion.
Avoidance
Many will begin to avoid or escape anything that might make them feel uncomfortable. This includes avoiding meetings or work events, calling in sick, avoiding public spaces, or missing social events.
Rational Game Plan
“Avoiding anxious situations only INCREASES my anxiety in the future.”
Avoiding rewards my brain short term though relief but only increases my future anxiety. What is the worst that could happen?
While this might be unpleasant to do, if I avoid it, I am telling myself the world is unsafe and dangerous.
Safety Activities
In many cases people rely on others or behaviors to cope with the actual event. For example, you may bring a best friend along, drink alcohol, or seek reassurance from others. You may also avoid other situations that make you aroused or anxious like exercise or debates.
Rational Game Plan
“By engaging in these safety activities, you are teaching yourself that these are dangerous situations.”
“I can only get through this situation by support of others.” Do you really believe you would not survive or be able to cope without them? What evidence do you have that this is true?
If you give this some time, would you learn how to better manage your own anxiety? Giving up these behaviors and supports will only help make me more resilient to your fears.
Need more help?
While the above tips and advice above might help in many cases, counseling for panic attacks has been shown to be extremely effective. Many people need some extra help in getting started. Reach out to us and schedule a consultation session today.
Dr. Philip B. Gnilka is the Clinical Director and Founder of Sequoia Counseling Group, a boutique mental health practice that serves clients in Las Vegas, NV. His experience as a tenured professor in mentoring students about counseling approaches and theories reinforced his passion for helping individual clients directly. He specializes in anxiety, stress management, and perfectionism.