Panic Attacks; Physical Symptoms & How to Manage Them

Panic Attacks: Physical Symptoms & How to Manage Them

By: Sydney White

            Panic Attacks are your body’s natural response to fight or flight. They usually last only a few minutes, even though it feels much longer. This overwhelming bodily reaction can be triggered by a multitude of reasons caused by severe anxiety. Symptoms can manifest in various ways, depending on the individual. Psychological symptoms such as fear and dread persist throughout panic attacks and are usually accompanied by physical symptoms. Physical symptoms can include increased heart rate, shaking, sweating, lightheadedness, or shortness of breath. Some individuals experience multiple symptoms during panic attacks, and others will not experience them at all. During a panic attack, you will feel these intense symptoms, often enhancing the anxiety, intensifying the panic attack. This creates a constant cycle that becomes difficult to break.

            Breaking the cycle is key to taking control of your mind and body when you find yourself in one of these situations. Remember, you are in control, not the other way around. Erratic breathing is a prevalent symptom for most people who experience panic attacks. A common method is Box breathing, to regulate your breathing. There are many videos explanations online for further instructions, but in short, you begin by inhaling slowly through your nose for four seconds, hold your breath for four, exhale slowly through your mouth for four, and then hold your breath again for four. There are many different breathing techniques that are helpful in helping to calm your body down from a panic attack. Deep breathing is one of the fastest ways to come down from a state of fight-or-flight, but takes patience and practice to master. Some people struggle with breath practice and can benefit from other techniques such as muscle relaxation and methods of distraction. Muscle relaxation involves tensing and releasing specific muscle groups. It is suggested to start from your toes, working your way up to your head. Focusing your attention on tensing and releasing muscle groups converts your focus to your present and physical body. Another helpful method of distraction is the 5 senses. During this exercise, you will become conscious of what you hear, see, smell, touch, and taste. This method allows the individual to center their attention on their present self to reduce anxiety.