We all know the feeling of fear – and that’s a good thing. Because although fear is an emotion that is perceived as rather unpleasant, it has a great benefit for us. It is a protective mechanism and serves as a warning signal for potential threats and dangers. However, it can sometimes happen that strong anxiety arises even though we are not exposed to any real threat.
What is a panic attack?
Panic attacks describe sudden states of intense fear. They are temporary and are accompanied by physical changes. Common symptoms include
- strong palpitations, palpitations
- Trembling
- Dizziness, feeling faint
- Feeling of drowsiness
- Shortness of breath, feeling of suffocation
- Sweating
- Chills
- Tingling in the body, numbness
- Derealization (feeling that the environment around you is not real)
- Fear of death
The symptoms occur suddenly and the panic attack reaches its peak within a few minutes. On average, it lasts about 30 minutes. Nevertheless, the intense physical changes experienced during this time can be accompanied by such a strong fear (e.g. of death) that some sufferers seek medical help (e.g. emergency room).
Why do panic attacks occur?
Panic attacks often come out of nowhere and for no apparent reason – such as when driving to an appointment or watching TV on the sofa in the evening. For this reason, many sufferers rightly ask themselves why.
On closer inspection, it can be seen that panic attacks occur more frequently when a person experiences stress over a longer period of time and feels burdened. This is because even if we are not actively thinking about the stress trigger, our body is still in a state of alert. This prolonged stress can build up over time and eventually cause our nervous system to overreact and trigger a panic attack – even if there are no obvious triggers.
A vicious circle of anxiety can often be observed: if your nervous system is overstimulated, for example, this can cause you to be nervous and your heart to beat a little faster than usual. You notice that your heart is beating faster and various thoughts come into your head: “Why is my heart suddenly beating faster? I haven’t been exerting myself at all. Is this a sign that something is wrong with me?”. These thoughts trigger an anxiety response in you and your body reacts accordingly by switching into danger mode and mobilizing you for the dangerous situation. This then causes your palpitations to intensify further, for example – you interpret this as “confirmation” that something is very wrong (e.g. “These are definitely signs of a heart attack”).
What to do in case of panic attacks?
When you experience a panic attack for the first time, it is probably so overwhelming that you “just” have to live through it and realize after a while that it will pass. This is the first and most important step: realizing that a panic attack is finite and will subside once the panic peak has been reached. Of course, it doesn’t make the experience any better. And after the first panic attack, the “fear of fear” often arises – i.e. the fear of having to experience another panic attack. In the following, we would therefore like to give you some tips that you can fall back on in acute situations, as well as recommendations for dealing with the “fear of fear”.
Acute help for panic attacks
In the following, we would like to give you some acute help if you feel a panic attack approaching. They should help you to mitigate the panic attack or even avert it. As panic attacks often come out of nowhere, it is advisable to put together a small emergency box with suitable measures, for example. Save it on your smartphone so that you always have it to hand wherever you are.
Phrases you can say to yourself at the first signs of panic. It can be helpful to think of sentences in advance that you can read during a panic attack. Because in moments of panic, you can’t think as rationally as you can in a “normal state”. Your body is in survival mode and just functions. By preparing such sentences in advance and reading them in acute situations, it can help you to cope better with the panic attack and calm yourself down. Helpful sentences can be:
- I’m okay.
This is just a panic attack and it will be over soon.
- I’ve been through it before and I’ll get through it again.
- The feelings I’m experiencing right now are unpleasant, but not dangerous.
- I am not alone and I can ask for help if I need it.
- Deep breaths help me to calm down.
I can control my breath.
- I allow these unpleasant feelings without letting them overwhelm me.
Breathing techniques. Breathing techniques can help with panic attacks by calming the body and influencing the autonomic nervous system, which is responsible for the physical symptoms of anxiety.
- 4-7-8 breathing technique. Breathe in deeply through your nose for 4 seconds. Hold your breath for 7 seconds. Then exhale audibly and perceptibly through your mouth for 8 seconds. Repeat this breathing technique
Mindfulness exercises. If you panic and concentrate on the corresponding symptoms, they will intensify as a result of your focus. It can therefore be helpful to consciously shift your focus away from your body and towards your surroundings.
- 3-2-1 exercise.
First, pay attention to 3 things that you see and name them (e.g. the flowers on the table, the bird on the balcony, the glass of water on the table), 3 things that you hear (e.g. the sound of the heating, the rustling of the wind in the trees, the passing cars) and 3 things that you feel (e.g. the air flowing through your nostrils, the contact of your feet with the ground, the texture of the cushion on your fingers).
Then name just 2 things each that you see, hear and feel.
And finally, just one thing at a time.
- Name all the green objects in your surroundings. Name all the green objects in your environment. Take a moment to consciously identify the green elements around you. It could be a houseplant, a piece of furniture or a book cover. Allow yourself to concentrate fully on this task and look closely at the details of the green objects.
- Once you have named all the green objects, change color and look for red objects. You may discover a red pen, a candle or a cup. Take time again to focus on these red elements and consciously notice them.
- Next, go in search of blue objects in your surroundings. Perhaps there is a blue book, a blanket or an item of clothing in your field of vision. Pay attention to how your perception shifts to the blue objects and how they make you feel.
- Finally, draw your attention to white objects. It could be white sheets of paper, a picture frame or even the walls of your room. Again, take time to look at the white elements around you and focus entirely on their presence.
- By focusing on identifying different colors in your environment, you can take your attention away from the feeling of panic and bring you back to the here and now. This simple mindfulness exercise can help calm your senses and reconnect you with reality.
Tips for fear of fear
After panic attacks, many sufferers experience fear as something very negative. It is seen as the enemy. The greatest wish is to no longer be afraid. So we often forget that anxiety is actually a friend and wants to help us. Our brain is on constant alert, especially at times when we are under a lot of stress and our nervous system is overstimulated.
