Most of us will experience panic in our lives. There will be a time where we are overwhelmed and think "I'm not going to be able to do this". This is, of course, normal and doesn't usually present too much of an issue. We deal with the situation and move on.
For some though, panic can be a real pain! It can lead to situations where they are paralysed, thinking that going out or doing a certain activity may lead to a panic attack. That's why I wanted to write about the panic cycle. The good news for everyone that experiences panic attacks is that panic attacks always follow a predictable pattern. This is brilliant because if we can predict something, it is easier for us to intervene and stop the panic attack taking effect.
Panic Attacks
Panic attacks are;
"A rush of intense psychological and physical symptoms"
You may feel an overwhelming sense of fear and a sense of unreality, as if you’re detached from the world around you.
As well as psychological symptoms, you may also experience physical symptoms of panic, such as:
The Panic Cycle
Below is an illustration depicting the panic cycle.
For some though, panic can be a real pain! It can lead to situations where they are paralysed, thinking that going out or doing a certain activity may lead to a panic attack. That's why I wanted to write about the panic cycle. The good news for everyone that experiences panic attacks is that panic attacks always follow a predictable pattern. This is brilliant because if we can predict something, it is easier for us to intervene and stop the panic attack taking effect.
Panic Attacks
Panic attacks are;
"A rush of intense psychological and physical symptoms"
You may feel an overwhelming sense of fear and a sense of unreality, as if you’re detached from the world around you.
As well as psychological symptoms, you may also experience physical symptoms of panic, such as:
- a sensation that your heart is beating irregularly (palpitations)
- sweating
- trembling
- shortness of breath (hyperventilation)
- a choking sensation
- chest pain
- feeling sick
The Panic Cycle
Below is an illustration depicting the panic cycle.
The cycle starts with an 'Event'. This is the internal symptom at the start of a panic attack, such as shortness of breath. It could be physical (shortness of breath), emotional (feelings of fear), a thought ('I don't like this situation'), or a behaviour (going shopping). The event can be trigger by an external 'Cue' such as being in a grocery store or being in a crowd, but it doesn't have to be - just thinking of being in a grocery store could trigger a panic attack.
The next stage in the cycle is the 'Reflex Reaction'. This is the body's automatic 'fight or flight' response responding. It usually involves the rapid and repetitive display of the initial symptom (for example rapid, short, sharp breaths). It is closely followed by the 'Interpretive Reaction', which is our thoughts about what is going on. Usually these thoughts are very negative and can turn the situation into a catastrophe. Thoughts like "I'm going to die" or "I can't breath" are very common. These thoughts then make the initial symptoms worse, which leads to more disastrous thoughts and so on. Secondary symptoms such as dizzyness or nausea could then become present. This leads to more negative thoughts like "I'm going to pass out" or I'm going to be sick". This all builds and builds until eventually it peaks - a full blown 'Panic Attack'.
The next stage is important for everyone to remember. The 'Panic Attack Ends'. It always does and in the vast majority of cases there is no lasting physical damage. The body will then go into a period of 'Relief' where adrenaline is subsiding and thoughts are more along the lines of "I'm glad that's over".
Unfortunately then, people enter a stage of anticipation for the next attack. The 'Anticipatory Stage' brings about all the "what if" thoughts. "What if" it happens again. "What if" I go out to the shops and it happens again. "What if" it happens just by going out. This line of thinking actually primes the body for the next attack. These thoughts could potentially become an event in themselves and the cycle continues.
Breaking the Cycle
As I've said before, the good thing about there being a 'Panic Cycle' is that we can predict the pattern and interrupt it, breaking the cycle.
A big aspect of the panic cycle is something called 'self talk'. Self talk is what it says on the tin. The thoughts we have and the way we interpret the event is 'self talk'. This actual has an effect on the way our body behaves. Think about your favourite food. Think of how juicy it is, how all the flavours combine to make that luscious taste you enjoy so much. You will probably notice that your mouth has started salivating. This is a great example of how our mind can actually influence our bodily processes. The amazing thing is that we can use this as a tool in treating panic attacks and breaking the panic cycle.
If we change the way that a person interprets the symptoms and the situation into a more positive stance, then we can make the physical symptoms that a person is experiencing, effectively, go away.
Take a look at the image below:
The next stage in the cycle is the 'Reflex Reaction'. This is the body's automatic 'fight or flight' response responding. It usually involves the rapid and repetitive display of the initial symptom (for example rapid, short, sharp breaths). It is closely followed by the 'Interpretive Reaction', which is our thoughts about what is going on. Usually these thoughts are very negative and can turn the situation into a catastrophe. Thoughts like "I'm going to die" or "I can't breath" are very common. These thoughts then make the initial symptoms worse, which leads to more disastrous thoughts and so on. Secondary symptoms such as dizzyness or nausea could then become present. This leads to more negative thoughts like "I'm going to pass out" or I'm going to be sick". This all builds and builds until eventually it peaks - a full blown 'Panic Attack'.
The next stage is important for everyone to remember. The 'Panic Attack Ends'. It always does and in the vast majority of cases there is no lasting physical damage. The body will then go into a period of 'Relief' where adrenaline is subsiding and thoughts are more along the lines of "I'm glad that's over".
Unfortunately then, people enter a stage of anticipation for the next attack. The 'Anticipatory Stage' brings about all the "what if" thoughts. "What if" it happens again. "What if" I go out to the shops and it happens again. "What if" it happens just by going out. This line of thinking actually primes the body for the next attack. These thoughts could potentially become an event in themselves and the cycle continues.
Breaking the Cycle
As I've said before, the good thing about there being a 'Panic Cycle' is that we can predict the pattern and interrupt it, breaking the cycle.
A big aspect of the panic cycle is something called 'self talk'. Self talk is what it says on the tin. The thoughts we have and the way we interpret the event is 'self talk'. This actual has an effect on the way our body behaves. Think about your favourite food. Think of how juicy it is, how all the flavours combine to make that luscious taste you enjoy so much. You will probably notice that your mouth has started salivating. This is a great example of how our mind can actually influence our bodily processes. The amazing thing is that we can use this as a tool in treating panic attacks and breaking the panic cycle.
If we change the way that a person interprets the symptoms and the situation into a more positive stance, then we can make the physical symptoms that a person is experiencing, effectively, go away.
Take a look at the image below:
For ease, I've combined the 'Reflex Reaction' and Interpretation Reaction' into one, the 'response' stage.
Our response to a panic attack can take one of two forms. We either look upon what we are experiencing in a negative way, thinking that we are in danger and are unable to cope, or we take a more positive approach, acknowledging that we are in discomfort, but recognising that we are aware of the situation and can take steps to prevent symptoms getting worse. For example, instead of thinking 'I'm going to faint', which is very negative, we could acknowledge that the lightheadedness is due to our breaths being short and shallow. This awareness means that we can talk ourselves into breathing properly. By saying 'ok now take a nice deep breath, in, and out' we can slow our breathing and take control of the situation. By saying 'I can get through this' and 'I know what to do', our positive attitude lowers the panic we are feeling and can help you gain control and exit the cycle.
Now, obviously this is a lot easier said than done. It takes practice, and the only way to practice is with experience. However, with each new experience, with more and more positive 'self talk', we can become better at controlling the situation and exiting the cycle.
This positive self talk can also be very effective at the 'anticipatory stage'. Instead of the "what if" thoughts producing dread and more anxiety, we can be positive and think "if it happens, I'll be fine, I can get through it because I know what to do". The more this happens, and the more times you manage to exit the cycle, the less panic you will experience, and if you do experience one, its not the end of the world because it will end and you will get through the next one.
It sounds simple, thinking positive, but with more and more practice each time you exit the cycle before a full blown panic attack, you will be less likely to have a reoccurrence. So I hope that this has been informative, and hopefully, by really focusing on being positive and knowing that you will get through it, it could help.
Our response to a panic attack can take one of two forms. We either look upon what we are experiencing in a negative way, thinking that we are in danger and are unable to cope, or we take a more positive approach, acknowledging that we are in discomfort, but recognising that we are aware of the situation and can take steps to prevent symptoms getting worse. For example, instead of thinking 'I'm going to faint', which is very negative, we could acknowledge that the lightheadedness is due to our breaths being short and shallow. This awareness means that we can talk ourselves into breathing properly. By saying 'ok now take a nice deep breath, in, and out' we can slow our breathing and take control of the situation. By saying 'I can get through this' and 'I know what to do', our positive attitude lowers the panic we are feeling and can help you gain control and exit the cycle.
Now, obviously this is a lot easier said than done. It takes practice, and the only way to practice is with experience. However, with each new experience, with more and more positive 'self talk', we can become better at controlling the situation and exiting the cycle.
This positive self talk can also be very effective at the 'anticipatory stage'. Instead of the "what if" thoughts producing dread and more anxiety, we can be positive and think "if it happens, I'll be fine, I can get through it because I know what to do". The more this happens, and the more times you manage to exit the cycle, the less panic you will experience, and if you do experience one, its not the end of the world because it will end and you will get through the next one.
It sounds simple, thinking positive, but with more and more practice each time you exit the cycle before a full blown panic attack, you will be less likely to have a reoccurrence. So I hope that this has been informative, and hopefully, by really focusing on being positive and knowing that you will get through it, it could help.