The following is a self-help guide, but I can provide panic attack treatment in my office or virtually if you need more. Panic attacks are more common than many people realize. Given that a definition that describes precisely what is and what isn’t a panic attack is hard to pin down, estimates of the incidence and prevalence vary widely. However, one thing that can be inferred from the data is that many people will experience them sometime in their lives.
These symptoms can be unsettling and scary and can interfere with social, academic, and work functioning in two crucial ways: First, they can make a presentation at work, a social introduction, or a class presentation less effective and certainly less comfortable; Second, they can create overwhelming anticipatory anxiety afterward that creates an avoidance of any activities that are perceived as having the potential to cause another one. The good news is that treatment for panic disorder can be very powerful!
Panic attack treatment has a high rate of helping and often gives more general tips and advice that can help with other forms of anxiety. This post explores panic attack therapy from several angles.
Anticipatory Anxiety and Panic Attacks
Unfortunately, anticipatory anxiety becomes the central problem in many cases. While these incidents may be a transient problem, likely to resolve over time, worry about having one can persist for a long time. A person experiencing anticipatory anxiety may avoid many social situations or interrupt their career or academic path to ensure that any number of fears, including flying, speaking in front of others, and working under pressure, are not required.
Panic Attacks Treatment Works
There is good news when it comes to panic attacks:
- Panic attacks are usually transitory – people often develop them at a certain life transition point or during general stress. Still, they often resolve as the transition passes or overall anxiety lessens.
- Panic attacks are relatively easy to address within and outside the therapist’s office. In other words, they are symptoms you can work on yourself with a therapist.
- The fears and anxieties that come with panic attacks are almost always unfounded or at least irrational. You may fear that your plane will crash, that people you are speaking in front of are judging you unfairly, or that you will crash your car if you have one, but none of these is likely to happen.
One focus of treatment for panic attacks revolves around cognitive-behavioral therapy to help you see the irrational or exaggerated fears you have that cause them or make you suffer from anticipatory anxiety about having one. You will quickly see how the disruption they cause is not nearly what you worry it will be, and the worries about having one are often much worse than the actual experience.
Panic Attack Therapy Techniques
So, how can you address all of this? Here is a start, with some information about what we can do in session.
Panic Attack Therapy Quick Start
These episodes are worsened when we fight against them. Pushing back often makes them more intense or at least more anxiety-producing. But realizing they are common, will not hurt you, and will pass can help a lot. Think of being at the beach on a day when the waves are high. What causes relaxation and comfort: Jumping into the waves or riding them to shore?
Given all that, one panic attack therapy technique involves simply treating panic attacks like waves (or a strong breeze that occurs when walking or running, if you prefer). Go with it. Allow the anxiety to set in, know it is time-limited, and feel how it reduces in intensity. (Spoiler alert: While it may seem that you are merely waiting out the episode – a good thing in itself – you are also likely reducing its intensity by not mixing in any more anxiety.)
Panic Attack Treatment in Sessions
Consulting with a psychologist may be helpful if you haven’t been able to reduce the frequency and intensity on your own. We can tailor your treatment approach to your specific needs and circumstances. In therapy, we use some of the following techniques and approaches:
- Cognitive Behavioral Therapy (CBT): CBT is widely used for all anxiety disorders. It helps individuals identify and change negative thought patterns and behaviors contributing. A specific type of CBT called “exposure therapy” can be used to gradually expose you to situations that trigger panic attacks, helping you build resilience and reduce anxiety.
- Relaxation Techniques: Learning and practicing techniques like deep breathing, progressive muscle relaxation, and mindfulness can help manage the symptoms. These techniques can be used both during an attack and as preventive measures.
- Medication: In some cases, medications can help. Commonly used medications include selective serotonin reuptake inhibitors (SSRIs) and beta-blockers. Discussing these medications’ potential benefits and risks with a doctor is important.
Panic Attack Therapy Homework
Beyond therapy, we make several suggestions related to symptoms, including
- Lifestyle Changes: Making healthy lifestyle changes can help. Regular exercise, maintaining a balanced diet, getting adequate sleep, and avoiding substances like caffeine and alcohol can all play a role in reducing anxiety.
- Support Groups: Joining a support group for individuals with anxiety or panic disorders can provide a sense of community and a platform to share experiences and coping strategies. This is a great adjunct to individual therapy for panic disorder.
- Stress Management: Learning to manage stress through time management, setting realistic goals, and practicing good self-care can help prevent them.
- Limit Stimulants: Reduce or eliminate stimulants like caffeine and nicotine, as they can exacerbate anxiety symptoms.
Reduce the Chance of Having a Panic Attack
Other things you can work on to reduce the chances of having a panic attack or reduce their severity when they happen include visualization of handling them well paying closer attention to what triggers them. For many people, the latter exercise proves important – it can be hard to figure out what causes one, but if you can figure it out, you may be able to address that trigger.
When Should You Seek Panic Attack Treatment?
If, at some point, you find yourself avoiding certain activities due to your fear of having a panic attack or despite your efforts to reduce the frequency and intensity, meeting with a therapist like me for panic attack therapy may help. You will do much of the work and likely see that work pay off. But we are there to suggest ideas, modify them as needed, give encouragement, and help you understand why they happen. We know what has worked for people with symptoms and triggers similar to yours!
Panic Attack Treatment At Home
Whether you pursue structured treatment that psychologists like me provide or not, there are things you can do at home outside of sessions. Here are several therapies for pain disorder techniques you can try at home to manage symptoms:
Pain Attack Treatment At Home Through Deep Breathing
Practice deep breathing exercises to help calm your body’s physiological response to anxiety. Inhale deeply through your nose for a count of four, hold your breath for a count of four, and then exhale slowly through your mouth for a count of four.
Progressive Muscle Relaxation as Panic Attack Treatment at Home
Tense and then relax each muscle group in your body, starting from your toes and working your way up to your head. This can help release tension and reduce feelings of anxiety.
Mindfulness, Affirmations, and Meditation
Engage in mindfulness practices or meditation to bring your focus to the present moment and reduce racing thoughts. There are many guided meditation apps or videos available that can assist with this. While you do this, repeat positive affirmations to yourself, such as “I am safe,” “This feeling will pass,” or “I can handle this.” Repeating these affirmations can help shift your mindset during an episode.
Grounding Techniques for Panic Disorder Treatment
Use grounding techniques to bring your focus back to the present moment. This can include focusing on sensory experiences like touch, sight, sound, taste, or smell. Designate a specific area in your home where you feel calm and safe. Spend time in this space when you’re feeling overwhelmed or anxious.
Reach Inward and Outward
Write down your thoughts and feelings during and after an episode. This can help you identify triggers and patterns and provide a sense of release. Also, stay connected with friends, family, or support groups who can offer understanding and encouragement during difficult times.
Remember, while these techniques for panic attack treatment at home can be helpful, they may not be sufficient. If you experience frequent or severe symptoms, you may want to seek more formal therapy for panic disorder.
Services and Treatment for Panic Attacks
I welcome inquiries about how panic attack therapy can help reduce the frequency and intensity of attacks. Treatment for panic disorder has a high rate of success. Often, people leave therapy with a toolkit that can help them should they recur, and sometimes, just having that toolkit alone helps reduce the chances. Feel free to try the panic attack treatment at home techniques first, but I hope you’ll be in touch if they are not enough.
Contact me if you’d like a free consultation. We can explore what the panic attack therapy I provide might do for you, and I’d also be happy to give you some tips for your unique situation. I provide general panic attack treatment and specific services for panic attacks related to public speaking and airplane flying.
