Panic attacks can be terrifying, especially when the sufferer doesn’t know what’s happening to them. It is likely that your first experiences of severe anxiety will be just like this – many sufferers think they are having a heart or asthma attack for example. It is an intense experience that brings the suffering of the mind into the expression of the body. Your worry quite literally ‘seizes’ you. This builds a pattern which can become entrenched and internalized, which can sometimes lead to a more serious mental health issue.
Sufferers of anxiety attacks are typically prescribed pharmaceutical aids such as diazepam. It may indeed be worthwhile to keep diazepam available, in order to feel a sense of security in case of panic. However, the main work must be done by training yourself to think outside the cycles that bring you down. There are several methods you can use to empower yourself and restore your wellbeing in the face of panic:
Think rationally – the downward panic spiral is fuelled by a chaos of stress hormones and adrenaline in the body which cause the mind to race around irrationally. You can try and control this by approaching the symptom first, which means coaching yourself in rational thinking. You can assist this method by creating a mantra or affirmation to attach your mind to. This could be something of spiritual or religious significance such as ‘Aum’ or ‘Jesus is here for me’, or something of rational purpose such as ‘it’s only hormones’.
Learn calming breathing techniques – breathing techniques, like the pranayama taught in yoga are indispensable tools at the time of panic as well as for the wellness benefits of regular practice. Therapists commonly teach the 4:4 breathing pattern which involves four counts on the inhale, four on the exhale and four counts in-between. If you have access to a yoga instructor, ask them to teach you Ujjayi breath, which is yoga’s natural tranquiliser.
Take long-term action – there are all kinds of methods useful in overcoming anxiety. Complementary therapists offer meditation and yoga, and psychological therapy offers Cognitive Behavioural Therapy (CBT) and psychotherapy, among others. Be sure that your chosen therapy encourages a reflective element. After all, the surest way to overcome anxiety is to analyse your own behaviour and reactions, choose a more desirable response and then learn the right techniques to orchestrate it.
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