More Hacks for Panic Attacks
- Here’s the breakdown with some extra details:
- “Box Breathing” (My Version)- Some therapists describe this technique differently, but I always do it this way because, when it comes to dealing with panic attacks, we have to keep it simple. In addiction work, people say “Keep It Simple, Stupid”. Yes, keep it simple, but I use “Silly” because people aren’t stupid and no one should be talked to that way. So, here’s how:
- Breathe in for four seconds (count it out), hold for four seconds, release for four, lather, rinse, repeat. Try to increase as you can.
- Continue mindful practices: Counting ceiling tiles (it becomes quite interesting the weird and gross things you might find there to occupy your thoughts), count types of gum at the checkout, keep a smooth stone in your pocket to sooth (or a rough one) to continue sensory diversion.
- To stick with using the five senses, use listening to either eavesdrop on nearby conversations to keep you grounded (GUILTY!) OR you can learn to tune out your eavesdropping and listen to the music playing. In the store and, in many Dr’s offices, there are other sounds, music, a television playing something about how to improve your health, etc. The point of being mindful is to stay in the present and by doing these things, you’re keeping your mind with you, not somewhere else.
- Repeat After Me: “I’m not going to die. This feeling will pass soon.” In our minds, we have our own little critics and our own little cheerleaders (They’re not real voices, if they are, please contact a community mental health center near you. I’m not kidding.) Unfortunately, our little critics, over time, can become pretty big bullies. Don’t let that happen.
- This takes some work to give that cheerleader some confidence so you have to practice at it. You need to practice positive self-talk. Compliment yourself. Give yourself a pat on the back when you do something well. Tell yourself that you are worthy, loved (you are).
- Whenever you give the cheerleader power and confidence, you are giving that voice that says “I’m not going to die. This feeling will pass soon” power that it never would have had before and you can talk yourself through that feeling of your throat closing and the heaviness in your chest until you are able to get to that safer place.
- When you’re out, keep headphones and a soothing playlist with you. Use it at home to practice self-soothing: If you haven’t yet noticed, I keep using the word “practice”. For me, I personally mix it up, but I like all kinds of music. (Sometimes, I keep it upbeat and just ignore everyone else and pretend I’m making my own damn music video about ranch dressing. Face it, there are some days where there is something else just too big to worry about than what people at Wal-Mart think.)
- Concentrate on the task at hand. Once you are able, use the RESTroom to give yourself time for a little pep talk. “I am not afraid”. Practice this at home. There’s that word again, “practice”.
- When I was 13, I began having debilitating panic attacks. Everywhere and anywhere. For no apparent reason, but, all these years later, I know that I was suffering from C-PTSD and that was just one symptom. However, I thought that I should give pause to the point of the RESTroom because it was something that my therapist at that time told me to utilize because, after all, REST is in the title (and, frankly, it’s nobody’s damn business what you’re doing in there). I will also give her credit her for being the most stable adult in my adolescent life and part of the reason I became a therapist myself.
- AVOID caffeine! Stimulants will aggravate anxiety and trigger panic attacks. When I gave up Dr. Pepper as a teen, I saw an improvement in my ability to both control and prevent panic attacks, not always, of course, it doesn’t work like some miracle, but it certainly helped alongside other techniques. Quitting caffeine is a major bitch, but it’s worth it (plus, it might save some calories). Do make sure that you check labels, however, because you would be surprised by how many things actually do have caffeine (some herbal teas, even some soups), the point is, you never know.
- As I’ve touched on before, counting is something in the mindful wheelhouse because it a) keeps you in the present and b) uses your visual sense. You’ll have to keep reading to see why I’m such a big fan of counting.
- Keep a mental set of “happy places”, jokes, TV show lines, movie lines, memories, etc. There’s an episode of Family Guy where the baby, Stewie (if you’ve never seen it), complains in a cutaway about someone being a worse roommate that Q-bert. It makes me laugh every time to the point of wanting to pee my pants, but it’s one of my go to funny places when I’m stuck in a really crappy place. (Just click on the blue if you need a laugh too.)
- Lastly, continue self-care and meditation in the home. Self-care is different for everyone. For me, it’s nails. Toenails HAVE to be painted, and, if they’re not, I know that I’ve been neglecting my special self-care activity. It’s also a signal to my fiance. A physical outward sign that can easily be seen (I hate wearing shoes and socks if I don’t have to). I also like to have me fingernails done (I always do my own, unless it’s a really special event, like my wedding and that was, um, almost 10 years ago. I journal, I do yoga (sporadically), write poetry, blog (here I am!), and go for walks (also sporadic. I like spending time outside, but if you follow my blogs, you know that I suffer from Agoraphobia and Dissociative Seizures, so leaving the “comforts” of home make this a bit difficult.
- Point being, I recommend making a list of self-care items that help you. Tailor it to your specific needs and lifestyle. I am an introvert, I need some time to recharge my batteries, but that doesn’t mean that I don’t cherish the close friendships that I have (or the very, very few I have left).
- Make a list of three physical things that you like to do and then a list of three more inward exercises. (There are some really great worksheets about how to change our negative self-talk, or, the inner critic, into positive, more reinforcing self-talk). There are also some that challenge your thought processes that lead to anxious thought (Hint: It’s Cognitive Behavioral Therapy, or CBT, 101, essentially.)
More Mindful Tips
The reason I reiterate counting in anxiety so often is because it uses a different part of the brain. What happens when we begin to panic, our brains shrink down into, essentially, survival mode. It changes our perception of our surroundings. I understand this because, if I’m anxious, but absolutely have to go somewhere, store, Dr.’s appointment, etc., I feel like there’s a damned sign on my head flashing “ANXIETY…PANIC…ANXIETY…PANIC”. I know that people aren’t mind readers and most of them, frankly, aren’t even looking at me. People have their own little bubble that you’re not a part of so, their not noticing you. Those are what’s called “cognitive distortions” and are part of the system in our brain telling us faulty thoughts that cause us to panic in the first place.
Practice Makes Perfect
Let’s take the Box Breathing technique, in this instance, practicing DOES makes perfect. So, look at it this way, you already know how to breathe, so practicing it is just a step away from being prepared to fend off a panic attack. Meditation is a great way to frame this because, what you want to do for any of these techniques is find a quiet place where you feel safe and practice the breathing. Challenge yourself to see how far you can increase (from 4 seconds to 7, per say). This way, when you’re in a high-stress situation, or, what your brain perceives as a high-stress situation, your mind already knows what to do BEFORE your brain goes into primal survival mode.
Be sure to keep getting back up and want fighting. I KNOW that sometimes you just give up, but, if you can just hold on tight to these methods and with the right therapist and, possibly, psychiatrist, you will be able to overcome and stop being afraid of the big, bad panic attack monster.
Picture is courtesy of FreePik and Title pic was designed using Canva. Follow any blue links for extra resources and websites. Please let me know your feedback, things that work for you or don’t. Thanks for the read!