Five ways to stop a panic attack... (Or catch it before it starts)

Panic attacks can be terrifying, and it seems like they always come when we’re least expecting them. Whether we’re on public transit, in the middle of class or a dinner party, or even on a date... They never happen when we feel "ready." But there are things we can do to better prepare ourselves beforehand so that when they come, we can feel empowered and equipped to know what to do.

First of all - what are panic attacks? Panic attacks occur when the brain responds to a perceived threat (whether conscious or subconscious) and signals to your body to activate your sympathetic nervous system. This is the part of your nervous system that controls your fight, flight, or freeze response which is vital to our survival. Panic attacks (and for that matter, our sympathetic nervous system) can affect our breathing, our heart rate, our vision, and our cognitive processing. They're quite literally - a full mind, body experience.

What’s important for you to understand is that this bodily response to threat and danger is completely normal. Your body was created with the tools to protect itself from danger. The sympathetic nervous system is something that every human being was born with, and its role can quite literally save your life. Your sympathetic nervous system is who we can thank for kicking up our heart rate and getting our blood pumping when we face danger such that we are ready to run at a moment’s notice. (I don’t know about you, but if a tiger were to walk into my bedroom, I sure hope my sympathetic nervous system would kick into high gear so that I’d be ready to sprint and give everything I’ve got to GET. THE. HECK. OUT. OF. THERE.)

That's the power of the sympathetic nervous system.

But… What happens when our bodies respond to a perceived threat or danger that actually isn't dangerous? Or more confusing, responds to a threat that we are not consciously aware of?

No one’s surprised if our heart rate peaks and our blood starts pumping faster if a tiger walks into the room. But why does it happen when we’re on that date? At that party? In our work cubicle? We’re “safe,” right?

Yes, in theory. But here’s what’s going on: your body (and subconscious brain) remember what it’s like to be in danger, and it’s desperately trying to tell you one thing: GET SAFE, NOW. These are the moments when it’s not so much helpful to have a fight or flight response. We experience chaos and terror for what feels like “no reason” at all.

That’s why it’s so important to be able to acknowledge our triggers. If you’re experiencing chronic panic attacks, it may be time to see a mental health professional who can safely lead you through some exercises that help you to develop a sense of self-mastery and control.

But for now and when we’re in a bind (and not in the counseling room), it helps to have these five tools in our back pocket to help fight back when panic attacks rear their head.

The 5,4,3,2,1 Technique

This is one of my favorite techniques because it can be done literally anywhere when you start to feel yourself become overwhelmed and begin panicky symptoms. The purpose of this exercise is to bring you back to the present moment; to remind you that you are SAFE*, and you are not wherever your mind may be taking you to. (*Please note, this is assuming you are in an environment that is physically safe. If you are not, please seek immediate professional help or medical attention.)

The 5,4,3,2,1 Technique HOW TO: Take a moment to recognize your surroundings. Take a deep breath in and a long breath out. Start the exercise by naming FIVE things you can see. Once you have done this, try to find FOUR things you can touch. Get curious here - what do they feel like? What's the texture? Does it feel good or not so good in your hand? Then move to THREE things you can hear. Get curious here too! Are the sounds calming? Loud? Familiar? Next, move on to TWO things you can smell. Let your mind focus on these senses through your nose. And finally, try to find ONE thing you can taste. This may be the leftover taste in your mouth from your lunch, or it may be the gum in your mouth (or maybe you're realizing you never brushed your teeth this morning). Whatever it is - just notice it. Do not judge it; just let it be there. Take inventory of how you feel and if you'd like, you can do it again.

Box Breathing

Like 5,4,3,2,1, box breathing can also be done anywhere. This technique focuses on reclaiming a basic breathing pattern because panic attacks can often compromise our natural breathing rhythms. When we shift our mental focus from chaotic thought patterns and focus on our breathing, we are able to regulate our oxygen and carbon dioxide levels which can help the mind regulate.

Box Breathing HOW TO: With your either eyes open or closed, imagine a box. Starting in the left bottom corner, take a deep, 4-second inhale as you move your eyes up your imaginary box to the top left corner. Hold your breath at the top corner for 4 seconds. When you're ready to exhale, move your eyes along the top line of the box over to its right side as you give a long, 4 second exhale. You should now be on the top right corner of the box. Hold for 4 seconds again. When you're ready, take a 4-second inhale as you glide down the right side of the box to the bottom right corner. Hold your inhale for 4-seconds on the corner. As you move from the right lower corner back to the left lower corner, give a long, 4 second exhale. Continue as needed.

EFT Tapping

EFT (or Emotional Freedom Technique) Tapping is a technique in the mental health professional world that is used to self regulate, provide healing messages to the somatic (body) experience, and calm symptoms of panic. The technique is based on the idea that there are parts of the body that contain messages of trauma and negative emotions. By tapping these parts of the body while audibly speaking gentle and loving statements over ourselves, we are slowly rewriting these negative cognitions in a physiological manner.

EFT Tapping HOW TO: Start by taking a deep breath. Take your pointer and middle fingers of your dominant hand to begin tapping. The easiest places to begin your journey utilizing EFT tapping are: the forehead, under your eye (on cheekbone), underneath the collarbone, on the temple. These are known to be places of the body that can be powerful with EFT tapping. Choose a healing message that you may need to hear in that moment (i.e. "I am safe," "I am free," "I know who I am" as examples). Begin tapping each place 5-10x per place while you gently and quietly speak this chosen healing message aloud over yourself. Notice how your body responds.

Move Your Body

When a panic attack begins to rear its head, your body may be experiencing fight or flight. If you feel a sudden surge of energy and emotion that it feels overwhelming and claustrophobic to stay put and do breathing techniques/tapping - you have all the freedom in the world to listen to this need and MOVE. In my personal life, I have had some of my best runs when I knew I was processing some deep, heavy emotions. Our sympathetic nervous system prepares us to run and fight; only you know what your body needs in that moment, and it may just need to sprint laps around a track.

Moving Your Body HOW TO: I know you know how to move your body - but I want to remind you that it doesn't have to be sprints or runs. You may find the same relief from those pesky panicky symptoms from simply doing a few jumping jacks, dancing around the kitchen and blasting music, power cleaning the garage, or just jumping up and down and doing some shaking off of the limbs. No need to set your new mile PR - just listen to what you need in the moment and do what feels good.

Diaphragmatic Breathing

Though this last technique may feel overwhelming because of the scary word "diaphragmatic." But really, all this means is we're going to refocus on breathing in a way that engages your diaphragm. This allows for more full, deep breathing rather than our more typical shallow breathing. This engages a mind, breath, body connection that can feeling calming and grounding in the middle of panicky feelings.

Diaphragmatic Breathing HOW TO: This technique is easiest when lying on your back, but it can be done sitting or standing as well. Place one hand palm down on your stomach. Your other hand can either rest by your side, above your head (if laying down), or on your heart. Take long, slow inhales with long, slow exhales. As you inhale, focus on filling up your belly with air. Expand your ribcage and stomach in order to feel the oxygen fill up the space. As you exhale, take note of how your stomach lowers in response. Repeat as desired.

Panic attacks are no joke. They sneak up on us when we're least expecting it, and if we're not careful, they can cause some serious distress on what would have been an average day. Keep these tools in your back pocket for the next time that unwanted guest arrives.

Your therapy friend,

Jess