Important Update: We now have amazing help for you from our new director of mental health, Dr. Shannan Crawford. Her passion is to help you unlock everything in your life that is holding you back from experiencing the joy that you were intended to experience. She understands that getting to the root cause of you panic attacks and anxiety is possible. You can experience profound healing from the shame and guilt of childhood trauma and anxiety. it can be buried deep in your subconscious, but may be manifesting in your feelings of anxiety.
If you find yourself doing any of the following things, childhood trauma could be the root of your anxiety.
- Problems with trust.
- Self-destructive or risky behaviors.
- Reliving the event (flashbacks or nightmares)
If you are experiencing any of the symptoms of childhood trauma, contact you mental health professional for help.
- Nightmares or flashbacks
- Problems trusting people
- Risky Behavior
Please listen to Dr. Shannan Crawford as she helps you unlock the hold of depression and panic attacks. You can be free!
There was an episode of the famous TV series, Teen Wolf, Season 3 – Episode 11, where Stiles received a message on his phone, and suddenly everything started spinning, his hands trembling, and he started having a breathing disorder. He had a panic attack, and the only person presents there with him that was acquainted with him was Lydia.
The character of Stiles played by Dylan O’Brien, and that of Lydia played by Holland Roden had an intense experience during the period of the panic attack. When they were out of options, Lydia resorted to kissing Stiles, and he became normal again. Now you may wonder if you should go around kissing people having panic attacks. Well, the explanation behind her actions was that the kiss was intended to force Stiles to hold his breath because she discovered it was effective against panic attacks.
Panic attacks are always unexpected, and you could find yourself alone without a friend like Stiles was opportune to have during his spell. Before delving into how to stop a panic attack, let’s explore the panic attack a little. A panic attack is an unexpected feeling of uncontrollable fear, anxiety, and panic. According to an epidemiological study on mental health panic attacks as well as panic disorders are core components of anxiety disorders which affect the mental state of people globally. Also, a panic attack is connected to mental health, suicides, and an increase in the severity of the symptoms of mental disorders. The above reasons are why one needs to stop the panic attack as effectively as possible.
Hold Your Breath
Let’s start with Lydia’s strategy without the kissing, because you may not have that luxury, and the kiss may not give you the resultant effect of breath cessation. When a panic attack strikes, people start hyperventilating, since we are trying to get back to normalcy, start taking in deep breaths. Hyperventilation on its own can worsen the attack, as less oxygen gets to the brain and tissues of the brain.
Therefore, take in deep breaths for several intervals. Inhale deeply for four seconds, and hold your breath for two seconds, and then exhale for four seconds again. If you think you can’t tell time accurately, count to four while taking in deep breaths, count to two while holding the breath, and repeat the four-count when breathing out.
The idea behind the deep breaths is to allow the air to fill your chest and your abdomen gradually and then release the air slowly while exhaling. Do all that without forgetting to hold your breath at intervals between the inhalation and exhalation. This helps fight the hyperventilation being experienced and may on its own stop the panic attack before it gets worse.
Focus on Someone or Something
There’s always a trigger for a panic attack, and this overwhelming memory needs to be eradicated. This is why you need something else to focus on that will distract you or better put relieve you of the trigger incidence. There was a time in Teen Wolf episode, Lydia suggested to think of other things, and when that was not working, she dragged him to focus on her before the lip-locking. If you can’t find someone to focus on an object and focus on its color, shape, size, and subtle pattern. You’ll find that as you engage in this exercise, you are most likely going to fall out of your panic state.
Another example to focus on is a clock if you can find one. The clock is constantly ticking, and the second’s hand is not just moving but also jerking as it ticks. The different shape, the different colors on the clock, and the different numbers can help you out of a panic attack. Find something, someone, whatever you can latch on quickly, it may even be someone whom you can tell that you’re having a panic attack and can help you through it.
Use Xanax Immediately
There are times when doing anything apart from taking drugs such as Benzodiazepines won’t work. There may slight cases of dependence, but your system will adjust to Xanax if you use it only when necessary and not recreationally. Make sure to keep these pills on you all the time, and use it as soon as you feel that you’re about to have a panic attack.
However, you should consult a physician before using any drug, especially benzodiazepines. Also of note is to endeavor not to use Xanax with Lavender or Chamomile tea to avoid being drowsy afterward. Nothing like such drug interactions will happen if a doctor prescribed the medication for you, as healthcare professionals will have advised you on the mode of usage.
Don’t Forget to Remember
Many things may start flooding your mind when going through a panic attack. You may think you’re suffocating, having a heart attack, or that your reputation is at stake. Just remind yourself that it is a panic attack, and it will pass. The moment you can reassure yourself like that, you are removing the element of fear in the panic attack.
Some people may even add a mantra they repeat, it could be religious or just a reminder that “All Is Well” like in the famous Bollywood film, 3 Idiots. Repeat this mantra continuously until you start getting relieved, keep it in mind that it is only temporary. This way, you can remember to try the above mechanisms and strategies to calm yourself and liberate yourself of the panic attack.
Panic attacks can be quite challenging and need prompt attention. The above ways are things you can do to control it, but you need to visit a physician to tackle the problem from the root. However, it is not the end of the world, many people have had panic attacks in the past and can now manage it much better. The connection of panic attacks to anxiety disorders, which affect one’s mental health, makes it a serious burden to be dealt with appropriately.