Home Mental HealthPanic Attacks: Five Tips To Tackle them in the Moment

Panic Attacks: Five Tips To Tackle them in the Moment

4 Minutes

Edited & clinically reviewed by THE BALANCE Team

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CONTENTS

Experiencing a panic attack can be a profoundly unsettling experience, marked by a sudden onslaught of intense fear or discomfort. We understand that anyone, including affluent individuals, can be affected by these overwhelming moments of anxiety. It is estimated that 22.7% of the population will experience a panic attack in their lifetime. With numbers that high, it’s important that we understand what we can do in the moment if we are experiencing one, or what to say to a loved one going through it. We sat down with our head Psychotherapist, Gita Chaudhuri, to discuss what panic attacks are, her psychotherapy approach, and five tangible tips for tackling them in the moment.

A panic attack is a rapid surge of fear that peaks within minutes, and is accompanied by physical symptoms such as a racing heart, sweating, trembling, or even feelings of choking. These symptoms are understandably frightening, and can lead to a detachment from reality. It is important to know that while a panic attack feels dangerous, it does not pose an imminent threat on your life. Our expert, Gita Chaudhuri, explains, “A panic attack starts in the mind. It does not happen consciously. We have to to think certain thoughts to produce the feeling of a panic attack.” She continues, “It is important to understand what is happening first. The intuitive response will be to gain back control.” The first step to managing panic attacks is knowing you are having one. Once you are aware, it is important to not judge your experience.

For an affluent individual with a high-profile or high-intensity career, pressure is part of the everyday. When you find yourself in a position of power, it’s normal to want to seek control over situations. The problem, of course, is that so much is outside of our control. It’s not uncommon for someone in this kind of position to find themselves in a state of panic. It is important to note that a panic attack is a symptom of a larger, underlying issue. It is not the problem itself.

In psychotherapy treatment, there are two ways of working: top-down or bottom-up. Top-down therapies are cognitive based approaches, focusing first on the brain. An example of this would be Cognitive Behavioural Therapy, or CBT, where you work to identify and challenge negative thought patterns and beliefs. The bottom-up approach focuses on the body’s sensory and somatic experiences as a gateway to stored emotions and trauma. An example of this would be somatic experiencing which focuses on helping individuals to become aware of their bodily sensations and guides them through the process of releasing stored tension and trauma. The below tips follow the bottom-up approach, and can be implemented when you, or a loved one, find yourself in a state of panic.

Grounding
Grounding is the practice of feeling the earth underneath you. In this technique, it is advised to take off your shoes and socks, and dig your soles into the ground. Focus on the feeling of gravity, feel the floor holding you. Stand tall. Our expert, Gita Chaudhuri, says you can even take this further and “beat your chest like a gorilla.” This technique is to mimic strength within the body, until that feeling affects the mind – to remind you that you are in control. Not your thoughts.
Engage your Senses
A panic attack is an intense sensory experience that puts your body in a state of fight or flight. To change this, we want to distract your senses towards something else intense. Chaudhuri calls this “hacking the pattern.” She recommends putting a freezing cold ice cube in your mouth, or a hot chilli pepper. You could also hold onto two massage balls in each hands and squeeze.
Breathing & Counting
A breathing technique is a widely recommended practice. Our expert notes that it is important to “keep it as simple as possible.” You don’t want to have to think hard when you are in a state of panic. Remember, it starts in the mind. She recommends the 4-4-4 technique. Which is a four count inhale, four count hold, and four count exhale. While you do this technique, it is helpful to count the numbers in your head or have a loved one count the numbers out loud.
Get Those Muscles Firing
Similar to the grounding technique, we want to engage your body in something that stimulates strength. While there are many exercises you could do, our expert recommends wall sits, or sitting in an imaginary chair with your spine aligned against a wall. While the first few moments might be easy, you’ll feel your muscles kicking in almost instantly. Be sure to focus on balance. This practices calms the nervous system by supporting the spine, and engaging the muscles.
The Psychological Flip
This is a reverse psychology practice. When you realise you are having a panic attack, try to have a panic attack. You cannot willingly have a panic attack – this practice invites the conscious mind into the experience and therefore does not allow it to continue. This is another “hacking the pattern” technique that our expert recommends.

A panic attack is an overwhelming, isolating feeling – but that doesn’t mean you have to deal with them alone. These techniques are proven clinical treatments that you can implement if you find yourself in a state of panic. It is important to remember that panic attacks are a symptom of a larger issue, not the problem itself. But you do not have to suffer alone. Professional support can provide you with more tools like this, and help you find answers as to why they are coming up in the first place. The Balance HealthCare Group offers multi-disciplinary programs tailored to affluent individuals that are struggling with their mental health, or want to learn how to live a more balanced lifestyle. We hope that these techniques provide you with your first steps to finding mental clarity and confidence.

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Panic Attacks: Five Tips To Tackle them in the Moment