Experiencing a panic attack can be an overwhelming and frightening experience. The sudden rush of intense fear, racing heart, and difficulty breathing can make you feel like you're losing control. But fear not! There are many effective strategies and therapies to help manage and treat panic attacks.

Some of these methods might surprise you with their simplicity and quirkiness, but they can make a significant difference. So, grab a cup of tea (or a handful of jalapenos), sit back, and discover some creative ways to tackle panic attacks head-on.

Understanding panic attacks

Before we explore the various treatment strategies, it’s helpful to understand what a panic attack is. A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. They can occur unexpectedly and often leave individuals feeling shaken and exhausted.

Cognitive behavioural therapy (CBT)

Cognitive Behavioural Therapy (CBT) is one of the most widely used treatments for panic attacks. It involves working with a therapist to identify and challenge negative thought patterns and behaviours that contribute to panic attacks. By learning to reframe these thoughts and develop healthier coping mechanisms, many people find significant relief.

Medication

In some cases, medication can be an effective part of a treatment plan for panic attacks. Antidepressants and anti-anxiety medications can help reduce the frequency and severity of panic attacks. It's essential to work with a healthcare provider to find the right medication and dosage for your specific needs.

Mindfulness and meditation

Mindfulness practices and meditation can help ground you in the present moment and reduce anxiety. Techniques such as deep breathing, progressive muscle relaxation, and guided imagery can be beneficial in calming the mind and body.

Fun and unique grounding techniques

Now that we’ve covered some traditional therapies, let’s explore some fun and unique grounding techniques that can help stop a panic attack in its tracks. These methods might sound a bit unconventional, but they can be highly effective.

The ice trick

One simple yet powerful grounding technique involves using ice. Yes, you read that right – ice! When you feel a panic attack coming on, try holding an ice cube in your hand or placing it on your wrist. The intense cold sensation can help snap your mind back to the present moment and distract you from the panic. The shock of the cold forces your brain to focus on the physical sensation rather than the spiralling thoughts of a panic attack.

You can also splash cold water on your face or hold a cold pack against your skin. The sudden change in temperature helps activate the parasympathetic nervous system, which promotes relaxation and calms the body.

The power of jalapeños

This might be the spiciest tip you’ll ever receive for managing panic attacks. Eating something spicy, like a jalapeño or another hot pepper, can have a grounding effect similar to the ice trick. The intense heat from the chili pepper can divert your attention away from the panic attack and toward the fiery sensation in your mouth.
The rush of heat can also release endorphins, the body's natural painkillers, which can improve your mood and help you feel more in control. So, next time you feel a panic attack coming on, try munching on a jalapeño – just keep some milk handy in case it’s too hot to handle!

Five senses grounding exercise

Engaging your five senses is a classic grounding technique that can effectively divert your mind from a panic attack. Here’s how it works:

Sight: Look around and identify five things you can see. Focus on the details – colours, shapes, and textures.
Touch: Notice four things you can touch. Feel the texture and temperature of each item.
Hearing: Listen for three sounds. They could be as simple as the hum of a refrigerator or the chirping of birds.
Smell: Find two things you can smell. It could be the scent of your coffee or the fresh air outside.
Taste: Identify one thing you can taste. It might be a piece of gum, a sip of water, or – you guessed it – a jalapeño!

By systematically engaging each of your senses, you can ground yourself in the present moment and reduce the intensity of a panic attack.

Movement and exercise

Physical activity can be a great way to release built-up tension and stress, which are often underlying causes of panic attacks. Whether it’s a quick walk around the block, a dance session in your living room, or some yoga stretches, moving your body can help shift your focus and calm your mind.

Aromatherapy

Essential oils such as lavender, chamomile, and eucalyptus have calming properties that can help soothe anxiety. You can use a diffuser, apply diluted oils to your skin, or simply inhale the scent from the bottle. Aromatherapy can be a pleasant and effective way to manage panic symptoms.

Building a support system

While individual techniques are essential, having a solid support system is equally crucial in managing panic attacks. Here are some tips for building a support network:

Talk to friends and family

Don’t hesitate to share your experiences with panic attacks with trusted friends and family members. They can provide emotional support and understanding, and having someone to talk to can make a significant difference.

Join a support group

Many people find comfort in knowing they are not alone in their struggles. Consider joining a support group, either in person or online, where you can share your experiences and learn from others who understand what you’re going through.

Lifestyle changes to reduce panic attacks

In addition to specific strategies for managing panic attacks, making some lifestyle changes can help reduce their frequency and intensity.

Healthy diet

Eating a balanced diet can have a significant impact on your overall well-being and stress levels. Avoid excessive caffeine and sugar, which can contribute to anxiety, and include plenty of fruits, vegetables, whole grains, and lean proteins in your diet.

Regular exercise

Regular physical activity is a powerful tool for reducing stress and anxiety. Aim for at least 30 minutes of moderate exercise most days of the week. This could be anything from walking and swimming to cycling and dancing.

Adequate sleep

Getting enough rest is crucial for managing stress and anxiety. Establish a regular sleep routine, create a calming bedtime environment, and avoid screens before bed to improve the quality of your sleep.

Mindfulness practices

Incorporating mindfulness practices into your daily routine can help you stay grounded and reduce anxiety. This could include meditation, yoga, or simply taking a few minutes each day to focus on your breath and be present in the moment.

Seek professional help

If panic attacks are severely impacting your life, seeking help from a mental health professional is a vital step. Therapists, counsellors, and psychiatrists can offer tailored treatment plans and support to help you manage and overcome panic attacks.

Panic attacks can be challenging to deal with, but with the right strategies and support, they can be managed effectively. From traditional therapies like CBT and medication to quirky grounding techniques like ice cubes and jalapenos, there are many ways to regain control and calm your mind. Remember to build a strong support system, make healthy lifestyle choices, and explore different methods to find what works best for you. With time and practice, you can reduce the impact of panic attacks and live a more peaceful, balanced life.

If you’re someone struggling with panic attacks, our team of experienced psychologists at MAPP is here to help. We offer tailored support and proven strategies to manage and overcome panic attacks. Feel free to book an initial consultation to start your journey towards better mental health.

-Dr. Amirah Khan

Learn more

Treating panic attacks: Strategies and therapies that work