What is a Panic Attack?
In our fast-paced world, especially with the increasing prevalence of remote work, many professionals are challenges with stress levels that are through the roof! Panic attacks can hit you out of nowhere. These intense surges of fear or discomfort peak within minutes and can make you feel totally out of control. But trust me, you're not alone, and there are ways to manage this.
Panic attacks are closely linked with anxiety, a condition which stems from being in a future oriented mindset. So there's no wonder that levels are increasing in modern society, where things move faster than ever before. As humans, we are called to adapt to a world which is changing constantly and which leaves a lot open to uncertainty about our current situation and future.
What Does a Panic Attack Feel Like?
A panic attack can show up with a mix of physical and emotional symptoms. Here’s what you might experience:
Rapid heartbeat
Shortness of breath
Chest pain
Dizziness or lightheadedness
Sweating
Hot flashes or chills
Shaking or trembling
Tingling or numbness sensations
Nausea
A sense of impending doom or fear of losing control
These sensations can be so intense that it’s easy to mistake a panic attack for something more serious, like a heart attack.
What Might Trigger or Cause a Panic Attack?
Panic attacks can be triggered by a variety of factors, especially when juggling the challenegs of a busy modern life. In fact, research shows that rates of anxiety are on the increase. Mind, the mental health charity estimate that 6 in 100 people will be diagnised with an anxiety disorder. Common triggers include:
Chronic stress and burnout
Isolation and loneliness
Work-related pressure and deadlines
Lack of physical activity
Health-related anxieties
Personal or family issues
Techniques and Strategies to Overcome Panic Attacks
When a panic attack hits, it’s important to have some go-to strategies. Here are a few that have helped me:
1. Box Breathing
Box breathing involves taking slow, deep breaths to help calm your nervous system. Here’s how to do it:
Inhale deeply through your nose for a count of four.
Hold your breath for a count of four.
Exhale slowly through your mouth for a count of four (imagine breathing out through a straw)
Hold your breath again for a count of four.
Repeat this cycle until you feel your anxiety start to fade and you can regain control. Box breathing works by stimulating the parasympathetic nervous system, which promotes relaxation and reduces stress.
2. Humming
Humming can help regulate your breathing and stimulate the vagus nerve, which is linked to calming the body. Humming helps by increasing the production of nitric oxide in the body, which improves blood flow and reduces stress levels. It's also a great way to stop overthinking. Did you know you can't think when you hum?!
3. Tune into your senses
Look around you and try to count or label colours, objects, smells or sounds. This helps to bring you to the present moment and divert attention away from the overwhelming sensations that you might be feeling.
After a Panic Attack: How to Recover
Experiencing a panic attack can be exhausting, both physically and emotionally. Here are some steps to help you recover:
1. Rest
Your body needs time to recover from the intense physical and emotional stress. Allow yourself to rest and relax.
2. Rehydrate
Drink water to help your body recover from dehydration caused by sweating and rapid breathing during the panic attack.
3. Practice Self-Compassion
Be kind to yourself. Understand that panic attacks are a response to extreme stress and anxiety, and they do not define you.
4. Talk to Someone You Trust
Sharing your experience with a friend, family member, or therapist can provide emotional support and help you feel less isolated.
5. Find Support
Consider seeking professional help to develop long-term strategies for managing stress and anxiety. A health coach, therapist, or counselor can offer guidance tailored to your specific needs.
Increasing anxiety amongst remote professionals
As a remote professional, you may face unique challenges that contribute to anxiety and panic attacks. Working from home can lead to feelings of isolation, blurred boundaries between work and personal life, and increased pressure to perform. Here are some additional tips to help you manage your mental health while working remotely:
Set Boundaries: Establish clear work hours and stick to them. Create a designated workspace to separate work from home life.
Stay Connected: Regularly reach out to colleagues, friends, and family. Virtual coffee breaks or video chats can help reduce feelings of isolation.
Take Breaks: Schedule regular breaks throughout your day to relax and recharge. Even a short walk outside can significantly improve your mood and energy levels.
Practice Mindfulness: Incorporate mindfulness practices, such as meditation or yoga, into your daily routine to help manage stress and maintain a sense of calm.
By understanding panic attacks, finding the right support and implementing strategies that work for you and your unique situation, you can better manage your stress and maintain your well-being as a busy professional. Remember, it's okay to seek help and take steps to prioritise your mental health. You deserve to feel balanced, healthy, and happy in your work and personal life.