A panic attack is a paroxysmal state of intense fear without a clear reason. Its duration is on average 15-30 minutes.
How does a panic attack start? Is it possible to stop her? How to help yourself or another person in this case? What is unique about the existential analysis approach to the topic of panic attacks?
General mechanisms of fear
When something happens that is so unacceptable that it is impossible to imagine, a person can feel horror. From the point of view of existential psychology, horror robs us of trust in the world – the basic feeling of security and strength of our existence.
It was as if the person’s support had been knocked out, abruptly and without warning. The usual picture of the world no longer “works,” and the new one is too terrible for a person to be in it. A strong desire is born to push away the terrible thing in any way, to run away, hide, close your eyes – this is panic.
Panic is chaotic and uncontrollable; it grips a person like a whirlwind and does not give him respite. Like any defensive reaction of the psyche, panic does not eliminate the cause of fear; it works to “remove” a person from a traumatic situation.
What is the problem with panic?
The trouble is that there is no place in the world where it would be safe and predictable. Nothing is guaranteed, neither good nor bad. Fear is an integral part of human existence, and, if you know how to “negotiate” with it, even useful.
Who experiences panic attacks?
People with quick thinking. A small trigger is enough for them to complete the terrible picture in their imagination.
For example, you noticed that your heartbeat had increased, at the same moment you “guessed” that this was the threshold of a heart attack, you believed your interpretation: anxiety increased, adrenaline entered the blood, the heartbeat increased even more, and then in increasing order. This is the so-called vicious circle of panic by Jorgen Margraf.
Therefore, when working with a panic attack, it is important to slow down, both with the help of breathing and meditative techniques, and with the help of a calm analysis of what is happening here and now. Panic is common to people who are dissatisfied with their lives.
If a person has not completed something, has not made an important decision for himself, has constantly put off what he wanted or needed to do in good conscience, he is more inclined to perceive death (or its threat) as an absolute catastrophe and absolute horror.
Panic attacks can also be characteristic of people accustomed to total control.
Can a person control panic attacks?
The most painful thing about panic attacks is the loss of power over the situation and over oneself. A person is afraid that he will actually go crazy, will not be able to find a job, will not be able to cope with himself, will jump out of the window, etc. Fear can be non-specific as a general feeling of “something very, very bad is going to happen.”
The main feeling in panic attacks is a feeling of absolute powerlessness in the face of an unbearably terrible threat: “Now IT will happen, and I won’t be able to do anything.”
However, a person can still do something, even the smallest. “Yes, I can’t stop this right now. But I can start to breathe slowly. Call a friend who will listen to me.
I can carry validol and a note with the address and telephone number of a loved one (if, for example, I am terrified of losing consciousness on public transport).” Having gained “room for maneuver” through these small matters, a person ceases to feel like a victim. It is very important.
What is first aid or self-help?
Remember as a motto: Panic does not happen to a person who breathes well.
If you suffer from panic attacks, it makes sense to introduce simple breathing exercises into your daily routine: inhale deeply and exhale slowly.
Write down the sequence of steps so you have it handy. Set a reminder on your phone so you don’t forget to exercise every day.
The “5 quiet minutes” exercise helps as a preventive measure. Note the time. Sit quietly where no one will disturb you and just be completely inactive for 5 minutes. Listen to your breathing, notice how your heart beats.
You can start this exercise from 1 minute, gradually increasing the duration. Behind the apparent ease lies the skill of moving away from your affairs and fears (I am not my affairs) and being at peace.
The second step of help is paradoxical: we must stop resisting panic.
Why? Although every episode of panic attack has its own triggers, actively trying to cope with panic only leads to deeper panic. The person begins to rush around the apartment, randomly call family, friends, the ambulance, and do a lot of unnecessary things.
If you have already learned to breathe calmly, just sit down and take on the role of an outside observer. Ask yourself: “What exactly is happening to me? Am I having palpitations? Am I sweating? What happens if I leave it as is? Will I die? Exactly?
By concentrating in the moment, you will understand that nothing terrible is actually happening. It is useful to practice this exercise in advance, together with a specialist, so that at the moment of PA you already know how to act. Pour well and place a glass of water next to you.
Another exercise will help you “return” to your body, find support in it and stop the whirlwind of panicky thoughts:
Touch the index finger of one hand to the outside of the little finger of the other hand. As you inhale, move your finger to the tip of your little finger, and as you exhale, move your finger to the base of the finger along the inside.
On the next inhalation and exhalation, do the same with your ring finger.
Then with the middle finger.
Now – with the index finger and thumb.
Repeat the exercise from the thumb back to the little finger.
SOS applications
There are several mobile apps that can help people who suffer from panic attacks cope with them.
Please remember: “scary” does not mean “hopeless.” Fear is a reason to clarify your picture of the world and understand what exactly you can do in a given situation.
What can you really rely on? What is up to you and what is not? What can you still do in a situation where it seems like nothing can be done? If nothing can be done, can you accept what does not depend on you and trust the world, God?
By doing this, we separate ourselves from fear and remain free.
