Anyone who has ever suffered a panic attack (and indeed recognised that this is what they were suffering) will confirm that they are one of the worst experiences imaginable.
They can come on (and cease) at any time for reasons that are not even medically known.
While generally considered physically harmless, their effect can be deliberating, whether on work, relationships, self confidence or general feeling of wellness and mental health.
Their regularity increased even more during covid lockdowns but many episodes still go undiagnosed let alone treated, hence this post.
MikeyM™ has had first hand experience of panic attacks, having endured them himself a few years back while supporting a dedicated care process for his terminal ill father at home then with a hospice, leading to a managed bereavement programme involving consensual withdrawal of treatment for his Father after a number of extremely difficult years (see our separate post entitled "Coping through a Managed Bereavement Process" for further specific detail).
As a very positive precursor to what follows in this post, MikeyM™ learned effective techniques of his own as well as from the hospice team to help manage his panic episodes successfully and has never suffered panic attacks since.
So MikeyM™ is a case in point that they are not necessarily for life 👍👌.
But what they are is very scary, and the 1st stage to managing them is to accept this reality.
Then agree that if there is no certain medical means to prevent them occurring (which there apparently isn’t at this time), then it is a good thing to master techniques that reduce their impact, unpleasantness and, crucially, their length.
Qualified medics agree that panic attacks, while generally physically harmless, can mimic the same symptoms as would having a heart attack, which makes them even scarier to the sufferer.
It is important to note that everyone’s experience of panic attacks differ.
But basic self management strategies can apply universally.
For MikeyM™ again by way of specific example, the symptoms ranged from tingling fingers, to aching down his left arm, to severe breathlessness, chest pains and raw exhaustion once the episode passed.
The symptoms are so unpleasant that many sufferers report that they “feel like they are going to die” whilst an attack is taking place.
Others report feeling “glued to the spot on which they are standing or sitting”.
Equally daunting is that they are so unpredictable, meaning they can come on while you are e.g. at work, driving, alone or at a crowded social event.
This unpredictability damaged MikeyM™'s confidence and self esteem at the time (he felt he couldn’t plan much and so was letting people down), but the basic self management techniques still remain the same whatever predicament episodes arise in.
The 1st thing to tell yourself if an episode occurs is “I am not going to die and this will pass. It may take a minute, it may take an hour, but THIS WILL PASS”.
Say this out loud if you can or wish. Alternatively, say it to yourself.
Imagine an episode is like a wave, which will rise but MUST then fall as it reaches the shore.
This element of self reassurance grants the sufferer confidence to enter episode management mode.
Also realise that panic attacks are an internal experience, so do not imagine anyone around you knows you are having one – a release of this paranoia can be a MASSIVE relief.
The next step is to take control of your BREATHING.
Attacks tend to fool the mind into believing the heart is racing far, far faster than it is.
Breathing e.g. through the nose to the count of 4, then slowly out through the mouth to the count of 6, sends a counter message to the subconscious mind that all is okay and continued breathing of this nature can be hugely successful alone in bringing the episode to an end.
Try to remember that during a panic attack your body is doing nothing wrong and is not trying to harm you.
Instead, it is for whatever reason trying to react to what it perceives as a threatening situation when one does not really exist, it is acting out of F-E-A-R : "False Evidence Appearing Real".
Having an understanding of this helps you be more easy on and less critical with yourself both during and after episodes.
The act of counting at the same time as breathing (whether out loud or inwardly to yourself) distracts you from other symptoms and so helps them to reduce in their natural course.
And because the breathing exercise should be performed calmly and smoothly in a way that aims to eventually remove any stutters or jerking from the outward breathing action, again don’t imagine that people around you will think you are behaving strangely as they will not.
You are simply taking discreet, longer inward and outward breath motion, which many people do as a matter of course because it is arguably a better way to breathe regardless of panic attacks!
Slowly walking or even pacing in the house if able can equally help close the episode.
This also helps provide additional reassurance to the effect that the episode is likely nothing more serious than a panic attack.
As if it were e.g. a heart attack being suffered, such activities, most notably climbing a case of stairs, would not easily if at all be possible.
Then it always helps to have a positive, relaxing and pleasing physical image that can be pulled to the front of your mind if an episode occurs.
The more magical and graphic this is, the better.
For MikeyM™ at the time of his attacks occurring, this was him lying in the sun on a beach during his last holiday to Marbella with a cocktail in his hand.
But nowadays it might e.g. have been spending quality time with LouLoU™ and Her Majesty the Baby.
This is different for everyone, but the key is to have a “go to” physical image ready without any thought that the mind can be directed to immediately when an episode occurs to help distract, manage, soften and ultimately help BURN OUT the episode.
Practice imagining this image between episodes if possible.
And this reference to “burn out” is very important.
MikeyM™ never tried to ‘fight’ the episodes, but rather just to roll with them as they peaked and then retreated to this natural and inevitable point of burn out.
It was almost as if he had to learn to “work with the episodes” to see them through.
This made them easier to cope and work with.
But the episodes still left him physically drained and concerned as to when the next one might occur out of the blue.
So, however long specific episodes endure (they could be a minute or an hour, you just never know), it is important to practice ongoing restful self care wherever possible between episodes.
Gentle exercise, a healthy diet and focused meditation (a subject we intend to cover in a separate dedicated post) can assist immeasurably.
If you spot “triggers” that seem to repeatedly lead to episodes, then try to stay away from those triggers so far as you are able.
Such triggers may be, for example, crowded places like supermarkets, consumption of alcohol, being with particular people or in a particular predicament or travelling in the car or on public transport.
Finally, a great way to help self manage panic attacks is to realise YOU ARE NOT ALONE and IT IS NOT A SIGN OF WEAKNESS.
So you should reach out and seek assistance and support from e.g trusted loved one and online forums.
And of course medical professionals should ALWAYS be consulted and updated whenever any of the above symptoms arise, whether just for peace of mind or to ensure there is not a separate health issue that needs addressed.
For further information in this regard, please refer to our “Legal Notices” page.
To end this post on another positive note, whilst the prospect of writing this particular post was daunting for MikeyM™, it hasn’t brought about any sense of panic whatsoever.
And the episode coping lessons he describes above he has been able to deploy in more positive aspects of his life in a truly useful, meaningful manner to the benefit of himself as well as others.
Perhaps more than anything, his taking the time to glean a deeper understanding of what is behind episodes has prevented any reoccurrence.
Further valuable information on the matters covered by this post can be located in our separate post entitled "Stressbusting™ Techniques to Manage & Calm Overwhelm".
We hope as always that the above helps.
Love, MikeyM&LouLoU™ ☺💛💜💫 xxxx