PANIC ATTACKS

One of the unfortunate outcomes from suffering from
excessive stress and anxiety is a physical reaction of your
body to the situation. It’s like your body is telling you that
you need to rest for a moment. Except when you’re having
a panic attack, it’s anything BUT restful.
I had my first panic attack while my husband and I
were driving home from a St. Louis Rams football game. We
were about 30 miles from our home when I began to feel a
bit “off”. I was having trouble breathing, my body felt
disconnected, and my heart was beating at what seemed
like 90 miles an hour.
I pulled the van off to the side of the highway and got
out hoping to “walk it off”. But it didn’t work. No matter
what I tried, I couldn’t catch my breath. I felt like I was
dying. I remember saying over and over again, “Please not
now. I’m not ready.” It was horrifying.
The good news is that I wasn’t dying – obviously! But
that night began a terrible journey for me into how my body
reacted to excessive stress and anxiety. Since then, I have
had many panic attacks, but I also learned how to recognize
that one might be coming on and how to control it. I’m not
always able to get hold of it completely and will occasionally
fall into full-blown panic mode, but it’s a lot better than it
was.
So, let’s look at the signs that you might be having a
panic attack. The following list gives tell-tale warning signs
of an oncoming panic attack.
• Palpitations
• A pounding heart, or an accelerated heart rate
• Sweating
• Trembling or shaking
• Shortness of breath
• A choking sensation
• Chest pain or discomfort
• Nausea or stomach cramps
• De-realization (a feeling of unreality)
• Fear of losing control or going crazy
• Fear of dying
• Numbness or a tingling sensation in your face and
limbs
• Chills or hot flashes
You would be surprised at how many people go to the
hospital emergency room completely sure that they’re
having a heart attack only to find out that it’s a panic attack.
They’re that intense!
It’s very difficult for your loved ones to imagine or even
understand what you are going through when you have a
panic attack. They may lose patience with you, tell you to
“get over it”, or think you’re faking. It may help if you show
them the following scenario.
You are standing in line at the grocery store. It’s been
a long wait but there’s only one customer to go before you
make it to the cashier. Wait, what was that?
An unpleasant feeling forms in your throat, your chest
feels tighter, now a sudden shortness of breath, and what do
you know—your heart skips a beat. “Please, God, not here.”
You make a quick scan of the territory—is it
threatening? Four unfriendly faces are behind you and one
person is in front. Pins and needles seem to prick you
through your left arm, you feel slightly dizzy, and then the
explosion of fear as you dread the worst. You are about to
have a panic attack.
There is no doubt in your mind now that this is going to
be a big one. Okay, time for you to focus. You know how to
deal with this – at least you hope you do! Start breathing
deeply - in through the nose, out through the mouth.
Think relaxing thoughts, and again, while breathing in,
think “Relax,” and then breathe out. But it doesn’t seem to
be having any positive effect; in fact, just concentrating on
breathing is making you feel self-conscious and more
uptight.
Maybe if you just try to relax your muscles. Tense both
shoulders, hold for 10 seconds, then release. Try it again.
Nope, still no difference. The anxiety is getting worse and
the very fact that you are out of coping techniques worsens
your panic. If only you were surrounded by your family, or a
close friend were beside you so you could feel more
confident in dealing with this situation.
Now, the adrenaline is really pumping through your
system, your body is tingling with uncomfortable sensations,
and now the dreaded feeling of losing complete control
engulfs your emotions. No one around you has any idea of
the sheer terror you are experiencing. For them, it’s just a
regular day and another frustratingly slow line at the grocery
store.
You realize you are out of options. It’s time to run.
You excuse yourself from the line looking embarrassed as it
is now that it is your turn to pay. The cashier is looking
bewildered as you leave your shopping behind and stroll
towards the door.
There is no time for excuses—you need to be alone.
You leave the supermarket and get into your car to ride it
out alone. You wonder whether or not this one was the big
one. The one you fear will push you over the edge mentally
and physically. Ten minutes later the panic subsides. It’s
only 11:00 in the morning, how in the world can you make it
through the rest of your day?
If you suffer from panic or anxiety attacks, the above
scenario probably sounds very familiar. It may have even
induced feelings of anxiety and panic just reading it. In fact,
it was difficult for me just to write it!
The particular situations that trigger your panic and
anxiety may differ. Maybe the bodily sensations are a little
different. What’s important to realize is that panic attacks
are very real to the people who are having them and they
should never be pushed off to the side.
I remember one evening at home when I was by
myself watching one of my favorite television programs. I
thought I was in a safe place. There was no obvious trigger
and I felt completely relaxed. Out of nowhere, I began
having symptoms of a panic attack. The four walls of my
living room were closing in around me. I couldn’t breathe
and felt like I was dying.
I stepped out on my front porch for some fresh air and
began deep breathing exercises. The symptoms eventually
went away, but it left me wondering why exactly I had that
attack. There was no obvious reason, no stressful situation,
and no indicator that a panic attack might be impending.
That’s the strange thing about panic. Sometimes your
mind can play tricks on you. Even when you think you’re in
no danger of having a panic attack, your brain might be
feeling differently. That’s the scary part. The good part is
that there are ways you can combat panic attacks and cope
much better when you find yourself in that situation.