Panic Attacks; What are they and what can I do about them?
Panic attacks are a combination of physical and psychological symptoms, however these symptoms are not always felt at the same time.
Additionally: rarely do any of these symptoms occur at the time of an obvious fear or situation. Usually they come on at random times; days weeks after the event.
When Panic attack symptoms start they can feel like but not limited to:
Shortness of breath: can feel like being smothered and exacerbate feelings of panic.
Shaking of the body and limbs
Intense pressure in the chest: The tightness or pain in the chest can lead to further fear of a medical emergency.
Heart Palpitations: which can be mistaken for a heart attack
Sudden rise in body temperature to sweat profusely
Dizziness / lightheadedness
Numbness and tingling in extremities.
Stomach upset or sever discomfort
Panic attacks also present with some psychological symptoms although not limited to:
Intense fear or terror: impending doom or disaster.
Fear of losing control: of themselves and their surroundings
Detachment from self and reality: observing the situation from outside self.
These panic attack symptoms can occur without an obvious trigger or any warning at all. Which in itself can be even more scary. However if we understand the body’s symptoms as a form of communication then it makes sense that a panic attack is the body’s way of forcefully releasing the built up stress. The body is literally trying to communicate that there is some trapped stress that needs to be acknowledged and released, in a healthy way.
Stress can get trapped and build up in the body and mind over time and like a pressure cooker. The stress reaches a threshold that needs to be released. If you don’t find healthy ways to release it, the body will find its own way to release it. The symptoms above will be the result.
Panic attacks usually last between 10 minutes and 30 minutes. Although some symptoms can last for a while longer.
During the heightened state of a panic attack it can be challenging to recognise that there is no immediate danger and feel physically safe.
Understanding what a panic attack feels like and knowing how to respond effectively can help manage these experiences and reduce their frequency and intensity over time.
So what can be done to help reduce the intensity, if aware that a panic attack is taking place?
Focus on Breathing: This is a parasympathetic nervous symptom hack. Allowing a calmness of physical symptoms.
Deep Breathing Exercises: Slow, deep breaths can help regulate breathing and reduce hyperventilation. Breathe in deeply through the nose for a count of four, hold for four, and exhale slowly through the mouth for another count of four.
Grounding Techniques: Engaging in grounding exercises, such as describing the environment in detail or focusing on physical sensations, can redirect attention away from the panic. What do you hear, smell, feel, see and taste?
Holding your Emotional Stress Release (ESR) acupressure points points for about a minute amplifies the above two points.
Find a Calm Environment:
If possible, move to a quieter, less stimulating environment. This can help reduce sensory overload and allow for easier relaxation.
Use Reassuring Self-Talk:
Reminders that panic attacks, while distressing, are not life-threatening and will pass. Positive affirmations and self-reassurance is key.
Engage in Physical Activity:
Light physical activities, such as walking or stretching, can help release tension and provide a healthy outlet for your body’s systems to release.
Seek Support:
Inform a trusted friend or family member about what is being experienced. Sometimes, having someone to talk to can provide comfort and support. Remembering they don’t need to ‘fix you’, just listen and help maintain calmness around you.
While immediate responses are crucial, developing long-term strategies to manage and prevent panic attacks is equally important. This is where Kinesiology can help.
Kinesiology works on the subconscious mind and as mentioned previously panic attacks usually come on at random times and as a result of built up stress. Having a kinesiology session every couple of months helps to maintain the Central and Peripheral nervous systems in a balanced state.
A collaborative approach to health is always advised. While kinesiology is excellent at diffusing stress in the subconscious mind and physical body, having some talk based therapy also helps to support your conscious mind. Some options are:
Cognitive-Behavioral Therapy (CBT): Helps identify and challenge negative thought patterns and develop coping mechanisms.
Medication: General practitioners can prescribe medication to assist the brain to function optimally while kinesiology and other therapies work to unwind the stressor and bring the body back to a state of balance so that it can function well on its own. Medication is a temporary remedy not a permanent fix.
Lifestyle Changes: Regular Exercise: Engaging in regular physical activity can reduce stress and improve overall mental health.
Healthy Diet: A diet low in processed foods and high in vegetables and lean protein can positively impact mood and energy levels. Avoiding caffeine and alcohol, which can trigger anxiety, may also be beneficial.
Adequate Sleep: Ensuring sufficient rest is crucial for mental well-being. Establishing a regular sleep routine can help manage stress levels.
Mindfulness and Relaxation Techniques: Start small with a few minutes a day until you can build up your concentration to 5 minutes then longer again. 5 minutes of mediation or mindfulness can have a benefit for up to an hour.
Panic attacks are intense and distressing experiences that can affect both physical and mental health. Understanding the symptoms and knowing how to respond can help manage these episodes effectively. Immediate strategies such as deep breathing, grounding techniques, and seeking support can provide relief during a panic attack.
Long-term management through Kinesiology, talk therapy, lifestyle changes, and relaxation techniques can reduce the frequency and severity of attacks.
If panic attacks are interfering with daily life, seeking professional help is essential. Kinesiology fits in this collaborative space.
Panic attacks don’t have to be part of your life long term, however doing the work and having a level of self responsibility in health is important. What symptom is being ignored that you are hoping will resolve on its own?
Let me or your local kinesiologist help interpret these symptoms and achieve Restored Balance today.
Hi, I’m Megan, a kinesiologist with a passion for supporting families. The transformative power of kinesiology was a turning point for the health and well-being of my own family. Now, I'm on a mission to help other families thrive, too. If you're ready to embark on a journey towards feeling lighter, and pain-free, I'm here to support you every step of the way.