Panic attacks can be terrifying. Your heart races, you shake, you sweat, you have trouble breathing, and you feel like you might die. Many people mistake panic attacks for heart attacks, which only increases their fear. Once you’ve had a panic attack, the fear of having another one may actually precipitate another attack. People with anxiety disorders, including people who experience acute anxiety and panic attacks, are vulnerable to addiction. They may be prescribed addictive benzodiazepines to control their anxiety, or they may self-medicate with alcohol, marijuana, or other drugs. It’s also common for people detoxing from various drugs to feel intense anxiety or even panic. If you experience a panic attack, here’s how to get it under control.
Recognize what’s happening.
Perhaps the most important thing is to recognize what’s happening. If you’re a relatively young, generally healthy person, it’s unlikely that you’re having a heart attack. If you feel like you’re panicking, like you’re having trouble breathing, and you’re feeling dizzy or spaced out, realize it’s probably a panic attack and that you have the ability to calm down and let it pass.
Take slow deep breaths.
Perhaps the most effective way to get your heart rate under control is to take some slow deep breaths. It’s very difficult to control your heart rate, but you can control your breathing. If you keep hyperventilating, you will only become more disoriented and anxious. Breathe in through your nose for at least a count of four, pause, and breathe out for at least another count of four, preferably longer. Pause again and repeat five or 10 times. Putting a hand over your heart or your stomach or both may help you feel more grounded.
Close your eyes.
If you’re having a panic attack, you may be feeling overstimulated. One way to cut down on that stimulation is to simply close your eyes and shut out the world for a few moments. We typically associate closing our eyes with rest and sleep, so it may help you relax too. Closing your eyes may also help you focus more on taking slow deep breaths.
Focus on sensations.
The natural tendency when you feel panicked is to avoid the unpleasant sensations and try to force them to stop. Unfortunately, this often makes them worse. A more effective strategy may be to focus on the specific sensations instead. For example, where do you feel the the most intense sensations? In your chest? In your stomach? Close your eyes and notice what these feel like. Are they constant or do they change? Learning to experience a panic attack as a collection of physical sensations makes the experience less scary.
Go for a walk.
Moderate exercise, such as walk, is a good way to calm down. It gets your blood moving and distracts you from your panic. It can raise levels of endorphins and serotonin, which improve your mood. Taking a walk in a natural setting has been proven to reduce feeling of stress and anxiety.
If you or someone you love is struggling with addiction or mental illness, we can help. Recovery Ways is a premier drug and alcohol addiction treatment facility located in Salt Lake City, Utah. We have the resources to effectively treat a dual diagnosis. Our mission is to provide the most cost-effective, accessible substance abuse treatment to as many people as possible. Request information online or call us today at 1-888-986-7848.
