Step-by-Step Guide for Managing Panic Attacks

TW: Discussing personal experience with anxiety and panic attacks

This month’s guided meditation was from a special place in my heart.

As someone who has experienced panic attacks, I empathize deeply with anyone going through them.

This post title is a little cheeky, but that’s just to grab your attention.

I have been and always will be, a mental health advocate¹.

The National Institute of Mental Health estimates that 4.7% of U.S. citizens will experience panic attacks in their life.

And the WHO estimated 301 million people globally had an anxiety disorder in 2019.

The Mayo Clinic aptly describes my worst fear of a panic attack: having another one.

“One of the worst things about panic attacks is the intense fear that you’ll have another one. You may fear having panic attacks so much that you avoid certain situations where they may occur.“

Source: Mayo Clinic article.

Mayo Clinic lists the below as some of the symptoms of a panic attack:

• Sense of impending doom or danger
• Fear of loss of control or death
• Rapid, pounding heart rate
• Sweating / hot flashes
• Trembling or shaking / chills
• Shortness of breath or tightness in your throat
• Nausea / Abdominal cramping
• Chest pain or headache
• Dizziness, lightheadedness or faintness

So, here is my “step by step guide” to having a panic attack:

1. The fist step is to NOTICE. Recognize that the body is having a “someone pulled the fire alarm” moment. It’s not a “bad” or “faulty” body – it’s just a false alarm. It’s here that I make the pivotal decision to accept this panic attack. I’ve survived them before, and I will again. This will pass.
2. I would take this noticing a step further, and take note of my “symptoms“. Name them all. Focus on the body for a moment. If I can get up and move – removing myself from the current situation – that’s ideal. Shake it out.
3. I feel like it’s a little silly to be told to breathe in the midst of a panic attack. So heavens. Just do your best. Get air in babe. Let it out too. Imagine you’re a dear friend, and you’re talking them through it. Give that same love and grace to yourself.

I made a meditation walking you through the steps, so you can just pop some headphones in and listen along. You can listen on YouTube or Spotify… or wherever you listen to podcasts.

I’m under @withloveesta on all platforms!

take a few deeper breaths

tune into the body

moving as much or as little as we want

ground into the present moment

zoom out a little, this too shall pass

pace or walk

notice our surroundings & colours

take note of sounds & smells

Thank you for tuning in for these Thoughts with Love on Panic Attacks.

I am happy to report I haven’t had a panic attack in a long, long time.

I think implementing the below really did help me! Maybe they could help you too??

• yoga & meditation
• walking, biking, jogging
• getting fresh air every day
• a gratitude journal
• talking to a psychologist; EMDR
• taking my prescribed SSRI’s

Please see footnote for resources for mental health.

With so much love,

Esta

1. Please know you are not alone, and there are resources.
   Check out this page from Mental Health Resources Canada to get started.
   If you are in crisis, call or text 988 or visit Get Help 💕 ↩︎

DISCLAIMER

Please note, this blog is not a replacement for medical advice. While I do touch on topics of mental health, I am only sharing from my own direct experience.

Always speak to your healthcare professional if you are experiencing anxiety or depression.

The tools and results I share, are of course, deeply personal. What works for me, may not work for you. I am simply sharing my experiences here on this corner of the internet.

Thank you for reading and joining in! Please leave me a comment or reach out to withloveesta@gmail.com if you have questions or concerns.