Living with a long-term panic disorder can be challenging, but it also offers valuable insights into managing anxiety attacks. Here are some tricks and strategies that individuals with panic disorder often employ to combat anxiety attacks when they feel them coming on:
Recognize the signs: Knowing the early signs of an anxiety attack is crucial. It allows you to intervene before the symptoms escalate. Common signs may include rapid heartbeat, shallow breathing, sweating, trembling, and a sense of impending doom.
Practice deep breathing: Deep, slow breathing can help calm the body's stress response. When you feel an anxiety attack coming on, take deep breaths in through your nose, hold for a few seconds, and then exhale slowly through your mouth. This can regulate your heart rate and help you feel more in control.
Use grounding techniques: Grounding techniques help bring your focus back to the present moment and away from anxious thoughts. Try methods like 5-4-3-2-1 (acknowledge five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste) or progressive muscle relaxation.
Challenge negative thoughts: Panic attacks are often triggered by negative thought patterns. When you feel an attack coming on, challenge those thoughts. Ask yourself if there is any evidence supporting those fears or if you're catastrophizing the situation.
Have a safety person or space: Identify a person you trust or a safe space where you can go during an anxiety attack. Being around someone who understands your condition or being in a familiar, comforting environment can be reassuring.
Use positive affirmations: Develop a list of positive affirmations or coping statements that you can repeat to yourself during an attack. Phrases like "This too shall pass," "I can handle this," or "I've gotten through this before" can be helpful reminders.
Distract yourself: Engage in activities that can divert your attention from the anxiety. This could be listening to music, watching a favorite show, doing puzzles, or anything that brings a sense of calm and enjoyment.
Practice mindfulness and meditation: Regular mindfulness and meditation practices can help build resilience to anxiety. They teach you to observe your thoughts and emotions without judgment, promoting a more accepting and peaceful mindset.
Progressive exposure: Gradually exposing yourself to the situations that trigger anxiety attacks can help desensitize you over time. Work with a therapist to create a gradual exposure plan that suits your needs.
Seek professional help: Consider working with a therapist or counselor who specializes in anxiety disorders. They can provide personalized coping strategies, support, and guidance on managing panic attacks effectively.
Remember, managing panic disorder is a journey, and what works for one person may not work for another. Be patient with yourself, and don't hesitate to seek help when needed. Developing a toolkit of coping strategies will empower you to navigate anxiety attacks more effectively.