Happy Minds Psychology

Panic and How to Manage It in Geelong

Panic can be deeply unsettling, presenting a significant challenge to those affected. Characterised by sudden, intense surges of fear and discomfort, they can strike without warning, making everyday activities feel daunting.

At Happy Minds Psychology, we understand the urgency of finding effective strategies to manage and mitigate these episodes, ensuring that individuals feel supported and empowered to regain control of their lives.

Understanding Panic

What is Panic?

An episode of panic involves an abrupt onset of intense anxiety and physical symptoms that can include:

Palpitations or accelerated heart rate
Sweating and trembling
Shortness of breath or feelings of suffocation
Sensations of choking
Chest pain or discomfort
Nausea or abdominal distress
Dizziness, light-headedness, or faintness
Chills or heat sensations
Numbness or tingling sensations
Feelings of unreality (derealisation) or detachment from oneself (depersonalisation)
Fear of losing control, “going mad,” or dying

These symptoms often peak within minutes and can create a profound sense of terror and helplessness.

Panic vs Anxiety: Understanding the Difference

Panic and general anxiety share common roots in emotional distress but differ significantly in their manifestation. Anxiety tends to build gradually, often related to the anticipation of a stressful event, whereas panic attacks strike suddenly and with no clear trigger.

Recognising these distinctions is crucial for effective management, as it allows individuals to tailor their coping strategies to the specific nature of their symptoms.

Common Triggers of Panic

Identifying Your Triggers

Each person may have different triggers for panic, but some common ones include:

Stressful life situations or significant life changes
Medical conditions and related anxieties
Intake of stimulants like caffeine
Certain medications that may exacerbate panic symptoms
Environmental factors, including crowded places or specific locations associated with past panic experiences

Understanding and identifying personal triggers are vital steps in managing panic, as they can help individuals anticipate and mitigate potential episodes.

Immediate Techniques to Manage Panic

Breathing Techniques

When caught in the grip of a panic, regaining control of your breathing can significantly alleviate the intensity of the episode.

Here’s a simple breathing exercise to practise:

Slow Breathing: Gently inhale through your nose for a count of four, hold your breath for a moment, and then exhale slowly through your mouth for a count of four. This controlled breathing helps stabilise your heart rate and can have a calming effect on your nervous system.

Grounding Techniques

These techniques help you reconnect with the present moment and can be very effective in mitigating the overwhelming sensations during panic:

5-4-3-2-1 Technique: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This method helps distract your mind and brings your focus to your immediate environment.
Physical Sensation Focus: Hold onto something tangible, like a stone or a piece of fabric. Concentrate on its texture, temperature, and weight in your hand. This focus can help anchor you, pulling your thoughts away from panic and back to reality.

Mindfulness and Meditation

Regular practice of mindfulness and meditation can significantly reduce the susceptibility to panic. Engaging in daily meditation helps lower stress levels and improves your overall emotional resilience.

Long-Term Strategies for Managing Panic

Lifestyle Adjustments

Long-term management of panic involves adopting healthier lifestyle habits which can help lessen the frequency and severity of panic:

Regular Physical Activity: Physical activities like yoga, jogging, or even brisk walking can reduce stress levels and improve your mood and physical health.
Balanced Diet: Consistent, nutritious meals can stabilise blood sugar levels, affecting your mood and energy levels throughout the day.
Sufficient Sleep: Ensuring you get enough sleep is crucial. Sleep deprivation can heighten anxiety and contribute to the onset of panic.

Psychological Therapies

Engaging in psychological therapies can provide significant benefits:

Cognitive Behavioural Therapy (CBT): CBT is particularly effective for panic disorders. It works by changing negative thought patterns that contribute to panic, teaching you to respond to these situations with healthier thoughts and actions.
Regular Psychology Support: Ongoing counselling helps you deal with underlying stressors and learn coping mechanisms in a supportive environment.

How Happy Minds Psychology Can Help

At Happy Minds Psychology, we are committed to providing effective support for individuals experiencing panic. Our services are designed to meet a range of needs, ensuring each client receives personalised care:

Individual Counselling: Tailored sessions that focus on individual triggers and coping strategies.
Cognitive Behavioural Therapy (CBT): A proven approach to treat panic disorders by modifying negative thoughts and behaviours.

We understand that each journey is unique, and our experienced psychologists are here to guide you through your recovery, providing tools and techniques that are best suited for your personal situation.

Reach Out for Support

Managing panic is a journey that you should not have to navigate alone. If you are struggling with panic or anxiety, reach out to Happy Minds Psychology.

We are here to support you with personalised strategies tailored to your specific needs. At Happy Minds Psychology, our goal is to help you live a happier, more fulfilling life by reducing the impact of panic on your daily activities and helping you regain confidence.