My Anxiety Is Killing Me: Coping With Panic Attacks
Panic attacks, often defined as brief episodes of intense fear that may come with physical symptoms like chest pain and chills, can be frightening to experience and challenging to manage. You may gain more control over panic attacks by following the AWARE method, practicing grounding exercises, choosing not to react to the feelings of panic, getting to the root of your anxiety, building a support system, taking care of your physical health, meditating, and working with a licensed therapist that you trust. Online therapy platforms can be an excellent way to connect with a qualified therapist who can guide and support you in overcoming anxiety and panic attacks.
Panic attacks vs heart attack
AWARE
- A - Accept/Acknowledge
- W - Wait
- A - Act
- R - Repeat
- E - End
Each step can encourage you to focus on something other than the chaotic thoughts in your mind. By accepting and acknowledging that the attack is happening, you may regain control. When the panic attack occurs, you might choose to accept it rather than fight against it.
Waiting before acting can refer to choosing not to act just for the sake of acting. This can involve allowing yourself time to formulate a successful plan before acting or reacting. Many calming methods require repetition to ground you so that the panic attack can reach a stopping point and end. This repetition could involve tapping your fingers a certain number of times or noticing 10 things in the room that you’re in. Panic attacks may all end whether you "help" them to do so or not, but having coping methods can shorten the duration and intensity of a panic attack.
Grounding for anxiety disorders
Distract yourself
Seek help
"My anxiety is ruining my life. What should I do?" Everyone deserves help and support. Reaching out for help through professional therapy can go a long way toward stopping constant panic attacks. Therapy can equip you with tools to quiet your mind and thoughts so that you don't think as fast and don’t build up to a panic attack as easily.
Get back in control of panic disorder
Do some problem-solving
Build a support network
Because so many people can fail to grasp how hard it is to experience panic attacks, connecting with people who understand anxiety can provide an outlet for your feelings. Your therapist can be the center of this supportive network. They can also direct you to support groups for individuals who are living with anxiety disorders or other types of mental health challenges. You can also build your network by educating your friends and family about what you are experiencing. Your therapist might send you educational links or help you learn how to explain anxiety to others in ways they can understand.
Take care of your physical health
Increasing your physical activity may ease anxiety and panic attacks. Exercise can change your brain chemistry in a way that may relieve some of your symptoms. While panic attacks can be generated in your brain, the combination of physical exercise and improved coping techniques can reduce your panic attacks dramatically. This avenue may not work for everyone, especially for those who are already involved in a fitness program. People who live a more sedentary life are likely to see the most significant results.
Talk to a doctor to reduce fear and anxiety symptoms
Practice meditation
Finding a therapist you can trust
Establishing trust with online therapy
Recent research has pointed to internet-based counseling as a flexible, efficient, and useful alternative to traditional face-to-face therapy. A study published in the American Journal of Psychiatry looked at the effectiveness of online therapy when addressing panic disorder and related issues. Specifically, the study examined the effects of internet-based cognitive-behavioral therapy (CBT), which can help those living with anxiety to develop coping strategies. Participants generally reported significant decreases in the severity of anxiety symptoms, with 77% of patients no longer experiencing panic disorder at a nine-month follow-up.
Benefits of online therapy
As outlined above, online therapy can be highly beneficial for those experiencing anxiety and panic attacks. Anxiety can make it difficult to see a therapist face-to-face, and having to sit in traffic to get to an appointment can make seeing a licensed therapist even harder. This is where online therapy may come in and can allow you to attend sessions from the comfort and safety of your own home.
Takeaway
- Following the AWARE method (Accept, Wait, Act, Repeat, End)
- Practicing grounding exercises such as deep belly breathing
- Choosing not to react to feelings of panic
- Addressing the root of your anxiety
- Building a strong support system
- Taking care of your physical health
- Meditating
- Working with a licensed therapist
Frequently asked questions about this mental health concern
Read more below for answers to questions commonly asked about this topic.
How do I deal with severe and overwhelming symptoms of fear or worry?
How do you deal with unbearable anxiety disorders and worry?
What do I do when anxiety is out of control?
Should I ignore a panic attack or visit a mental health expert?
How long do panic attacks last?
What are the signs of panic disorder?
How to relax your mind when having a heart attack?
What triggers panic attacks?
What are 5 signs of panic disorder?
How to stop anxiety disorders quickly and when to visit a mental health professional?
- Previous Article
- Next Article