How to Create a Panic Attack Action Plan: Effective Strategies That Work for Young Adults and Young Professionals
Panic attacks can be overwhelming and frightening, often starting without warning and leaving you feeling helpless and scared. Developing a panic attack action plan is a proactive way to manage the impact of these episodes. A well-structured plan can help you or your loved ones navigate having a panic attack more effectively, reducing anxiety and enhancing overall well-being. This blog post will guide you through how to create a plan with practical steps and strategies to regain control when it feels like everything is falling apart.
Understanding Panic Attacks
First, it’s important to understand what a panic attack actually is. A panic attack is a sudden intense onset of fear or discomfort that lasts for several minutes and peaks within 10 minutes. Symptoms may include heart palpitations, sweating, trembling, shortness of breath, feelings of choking, chest pain, nausea, dizziness, chills, or hot flashes. It's also common to experience a fear of losing control, going crazy, or dying.
Panic attacks can occur unexpectedly or be triggered by specific situations. They are often linked to anxiety disorders, but sometimes they can happen to people without a diagnosable condition. A panic attack occurs when a person’s fight or flight response is triggered. Some medications can also induce panic attacks, and other potential causes can be stress, caffeine, environment change, and negative or spiraling thoughts. Understanding the nature of panic attacks is crucial for developing an effective action plan.
Step 1: Recognize the Signs of a Panic Attack
The first step in creating a panic attack action plan is to recognize the signs and symptoms of a panic attack. This awareness can help you identify when an attack is occurring, allowing you to implement your action plan quickly. Common symptoms to watch for include:
Physical Symptoms: Rapid heartbeat, sweating, shaking, shortness of breath, chest pain, nausea, dizziness, chills, or hot flashes.
Emotional Symptoms: Intense fear or anxiety, feeling detached from reality, fear of losing control, or fear of dying.
Keeping a symptom journal can be helpful. Document when symptoms occur, their intensity, and any potential triggers. This record can help you identify patterns and understand what might precipitate your attacks.
Additionally, it can be useful to understand that the physical symptoms you are experiencing have a purpose that evolutionarily would have helped you survive. The racing heart that you feel is a result of your body speeding up the delivery of oxygen and removing carbon dioxide. The fast breathing, dizziness, and shortness of breath is a result of your body providing more oxygen for your muscles as energy in the fight or flight response. The sweating you might experience is from your body attempting to cool itself by preventing overheating. The nausea comes from your body sending less energy to your digestive system and more energy to your fight or flight response. The muscle tension is a result of your body increasing muscle readiness for a fight-flight response.
Step 2: Introduce Grounding or Mindfulness Strategies
Grounding and Mindfulness are strategies that help you focus on the present moment, which can be crucial during a panic attack. These techniques can interrupt the cycle of fear and anxiety, helping to bring your mind and body back to a state of calm. Here are some effective grounding techniques:
5-4-3-2-1 Technique:
Identify five things you can see around you.
Identify four things you can touch.
Identify three things you can hear.
Identify two things you can smell.
Identify one thing you can taste.
Deep Breathing:
Practice slow, deep breathing. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. Repeat this process several times until you feel calmer.
Progressive Muscle Relaxation:
Tense or squeeze and then slowly relax each muscle group in your body, starting from your toes and working up to your head. Tensing your muscles will allow you to become even more relaxed than you were at baseline.
Mindfulness Meditation:
Focus on your breath, a mantra, or a specific object. This helps center your thoughts and reduces anxiety.
Practice these techniques regularly even when you aren’t anxious so that you can use them more easily during a panic attack.
Step 3: Create a Safe Environment
Having a safe environment can significantly impact how you handle a panic attack. Whether you're at home, work, or out in public, it's important to know how to make your surroundings feel safe. Here are some suggestions:
Identify a Safe Space:
Determine a quiet, comfortable place where you can go if you feel a panic attack coming on. This could be a quiet room, your bed, a corner of your office, or even your car.
Prepare Comfort Items:
Have items on hand that comfort you, such as a blanket, a favorite book, soothing music, or a comforting scent. These items can provide a sense of familiarity and grounding.
Inform Trusted Individuals:
Let friends, family, or colleagues know about your panic attacks and how they can help. Having supportive people around can make a significant difference.
Step 4: Develop a Step-by-Step Action Plan
Creating a detailed, step-by-step action plan provides a clear plan to follow during a panic attack.
Recognize the Beginning of a Panic Attack:
Notice the symptoms you're experiencing, remind yourself of why different symptoms are happening from an evolutionary standpoint, and remind yourself that it is a panic attack and that it will pass.
Engage in Grounding Techniques:
Immediately start using grounding techniques, such as deep breathing, progressive muscle relaxation, or the 5-4-3-2-1 method.
Move to a Safe Space:
If possible, move to your designated safe space where you can focus on calming down.
Use Comfort Items:
Engage with your comfort items or listen to calming music. Focus on soothing yourself.
Reach Out for Support:
If you're comfortable, contact a trusted person who can provide support. This could be a friend, family member, or mental health professional.
Practice Positive Affirmations:
Repeat calming phrases to yourself, such as "I am safe," "This will pass," or "I can handle this."
Monitor Your Symptoms:
Keep track of your symptoms and their duration. This can be helpful for identifying patterns and discussing with a healthcare provider.
Reflect and Recover:
After the panic attack subsides, take time to rest and recover. Reflect on what happened and what strategies were helpful.
Step 5: Seek Professional Help
While having a panic attack action plan is an excellent step, it’s also important to seek professional help if panic attacks are frequent or severe. A mental health professional, licensed psychologist, or psychiatrist can help you understand the underlying causes of your panic attacks and provide treatment options, such as therapy or medication.
Cognitive Behavioral Therapy (CBT):
CBT is an evidenced-based treatment for panic attacks and anxiety disorders. It involves identifying and changing negative thought patterns and behaviors. It might also include interoceptive exposures which involves being exposed to bodily sensations that occur during a panic attack so that you can learn to cope with those feelings.
Medication:
In some cases, medication may be prescribed to help manage anxiety and panic attacks.
Step 6: Practice Self-Care
Self-care is an essential component of managing anxiety and preventing future panic attacks. By taking care of your physical and emotional well-being, you can reduce the frequency and severity of panic attacks. Here are some self-care tips:
Maintain a Healthy Lifestyle:
Regular exercise, a balanced diet, and adequate sleep can improve overall well-being and reduce anxiety.
Limit Caffeine and Alcohol:
Both caffeine and alcohol can increase anxiety symptoms, so it's best to limit your intake if you notice that your anxiety is already high.
Practice Relaxation Techniques:
Incorporate relaxation techniques, such as yoga, meditation, or deep breathing, into your daily routine.
Set Boundaries:
Learn to say no and set boundaries to avoid being pulled in twenty different directions.
Engage in Enjoyable Activities:
Make time for hobbies and activities that bring you joy and relaxation.
Step 7: Regularly Review and Update Your Plan
Your panic attack action plan should be constantly updated as your needs and circumstances change. Regularly review and update your plan, incorporating new techniques or strategies that you find helpful. Keep your plan accessible and share it with trusted individuals who can support you during a panic attack.
Further Support
Creating a panic attack action plan is a great first step toward managing and reducing the impact of panic attacks. By understanding the symptoms, developing grounding techniques, creating a safe environment, and seeking professional help, you can regain control and reduce the anxiety associated with these episodes. If you would like more support on managing panic attacks or anxiety, please reach out to me, Dr. Hannah Gilfix. As a licensed psychologist, I can help you learn tips and tricks for managing your anxiety.
Please schedule a free consult call here.