boiMAG.com "Health Article"

by: Dr. Charla Waxman - BS, MBA, EdD

Chillax……come on, you can do it!

Keep calm, calm down, chill out, don’t panic……these phrases are printed on coffee cups, journals, T-shirts and we hear them from friends and families whenever they sense we are about to “lose it”. Part of the reason for this is because frantic produces frantic.

No one wants to be in a state of panic, and no one wants to be a bystander of a panic episode. A panic attack can be a debilitating experience capable of rendering someone incapable of making a decision, even a life-saving one. People experiencing panic have described it as a range of emotions and physical reactions at the highest level, all at the same time. Worst of all these panic outbreaks can occur without warning. So much of the worry about these events is the fact that the panic can return anytime, anywhere. This can cause us to become avoidant of people, places, and situations sometimes, irrationally. Panic disorders can control us in a multitude of unhealthy ways, stealing the potential for comfortable, happy and healthy lives and lifestyles.

A relative of anxiety is panic disorders, according to the National Council for Mental Wellbeing, nearly 22% of adults in the U.S. experience anxiety in any given year. That said, many of us will experience a panic attack at some point in our lives. If we don’t have a panic attack, it is certain that we will know someone who has.

The “HEART” of a panic attack, to really understand the symptoms, includes:

H: Hot or feelings of heat in your body or your face.

E: Extreme disorientation, distortion of feelings, vision or control and exhaustion

A: Anxiety and fear, feelings of impending doom

R: Racing thoughts, racing breathing, racing heart and heart attack symptoms

T: Thinking about frightening things, feeling like death is imminent, being out of control and overall emotional turmoil

Keep in mind, that many panic attack symptoms do mimic heart attack symptoms, and sometimes it is difficult to identify one from the other. If there is any doubt, a trip to the ER is the best move. Let medical professionals sort it out. Better safe than sorry!

Here are some ways to manage panic attacks and the symptoms for those attacks:

Don’t be an island: Panic attacks affect a large portion of the population. Don’t be afraid to share that you have them, and, in fact, find a partner you can call who can settle you down and talk you through it.

Breathe your way through it: A panic attack can literally take your breath away. Breathe in like you’re smelling flowers, deep and through your nose.

Blow it out through your mouth like you are blowing out candles. If you can change your breathing, it is said that you can change your feelings.

Use refocusing techniques related to your senses: Cognitive, mindful sensory techniques that make a difference can include things like, think of 5 things you can touch, 4 things you can smell, 3 things you can hear, 2 things you can taste, and 1 thing you can see. This technique can help you focus away from the panic and fear and help the feelings subside.

If you have other mental health conditions and are challenged by some physical health issues, you may be more prone to develop panic attacks. Watch for physical conditions like asthma, thyroid diseases, and even diabetes. Substance use disorders, depression, anxiety disorders, and eating disorders may have some links to panic episodes.

Treatment works. There are many therapy styles, so you will be able to pick and choose what works for you. Be a consumer, ask questions, do some reading and if a therapy or therapy practice doesn’t feel like a match, try something or someone else.

Some talk therapies to consider could be Cognitive Behavioral Therapy or Dialectical Behavioral Therapy, both of these well researched and proven to have value. Many therapy programs rely on these to create impact for their clients. Sensory therapies can include: Eye Movement Desensitization and Reprocessing and some types of Exposure- Related Therapies. These are also solidly researched and can make a real difference. Some consider medication and find good results, too. Some therapies work well together, don’t be surprised if this is a suggestion by your counselor. Again, find what works best for you.

You deserve to live panic-free with skills in your tool belt to manage what comes your way.

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