Is This a Panic Attack?
Strategies to manage panic, stress, and anxiety while building mental toughness.
In support of Mental Health Awareness Month, I want to tell you about my own vulnerabilities. For those who have experienced too much stress, overwhelm, anxiety, or even a panic attack (or if you care for those who have), this one’s for you.
It was the summer of 2020, after several stressful months we'd rather forget. That’s me in the photo, peacefully and bravely (or so I thought) jumping off a 30-foot cliff into a lake in Yellowstone. The others in our vacation bubble took the leap, so why shouldn’t I?
After breaking through the solid sheet of water, feet stinging from the impact, my body torpedoed deeper into the lake. When I started making my way back up to the surface, I quickly realized it was farther away than anticipated. I couldn’t hold my breath for much longer. That’s when it hit me….my first panic attack (I think).
In that murky darkness under water, memories flooded back of nearly drowning in a lake as a child, intensifying my panic. It was a perfect storm of miscalculations and triggers, leaving me hyperventilating for minutes even after reaching the surface. My friend who took this photo pulled me to safety, similar to my sister who rescued me decades earlier. I’m grateful to both!
Was it a panic attack? Maybe. What mattered was the overwhelming desire to avoid such terror again.
Identifying and Addressing Panic Attacks
I have clients, friends, and family who have experienced debilitating panic attacks. Maybe you have too? The physical symptoms are so profound, they can mimic a heart attack—chest pains, profuse sweating, and dizziness. Some experience hot flashes or chills, feelings of helplessness, or difficulty breathing.
Risk factors for panic attacks can be similar to what triggers symptoms of generalized anxiety disorder, a condition characterized by excessive and persistent worrying. You’re not alone if you have an anxiety disorder. In the U.S., 1 in 5 adults, and 1 in 6 youth (aged 6-17) experience mental illness each year. If you’ve had a panic attack, you might worry about when the next one will hit as they often come on unexpectedly.
Fast forward to my second experience with panic last December. I was staying at my dad’s house in Texas, going through our beloved mother’s personal belongings who passed from Alzheimer’s in 2019. Suddenly, I started feeling dizzy and sweaty. My heart raced. The room seemed to be closing in on me.
Sensing potential signs of panic, this time I was more prepared. Deep breathing and mindfulness meditation had become daily practices, so I countered with these techniques (resources below) and a splash of cold water to my face. I told myself to just breathe, focus on the cool sensation on my face, and trust that the symptoms would pass (soothing self-talk).
It worked! I was able to de-escalate my physical panic symptoms in seconds, not minutes. Everyone’s experiences and triggers of panic attacks are different, so what works best for you and others may vary.
Here are some resources that may help you or someone you care about potentially lessen the frequency and severity of panic attacks. These same strategies can reduce physical manifestations from stress, anxiety, and other mental health challenges while enhancing mental toughness. As a recovering worrier, these daily practices have been a game changer for my tennis (and my life), and they can help you too.
Reflect on these questions to build self-awareness, and write down your responses to identify patterns:
Do persistent thoughts, fears, or stress disrupt your sleep or manifest as physical symptoms like a racing heart or tight chest? If so, how often?
What triggers your worries or spiraling negative thoughts? What are your fears?
Do you have frequent panic attacks that induce fear of the next episode? If so, have you discussed these experiences with a medical professional?
Do you know what to do if you feel the onset of a panic attack? How do you manage worrying about such episodes?
What barriers hinder you from seeking help for anxiety, stress, or panic attacks?
Refine your approach to panic, stress, anxiety, or overwhelm. Here are some strategies to try:
Practice deep breathing such as 4-7-8 breathing or square breathing, to lower your heart rate and ease anxiety, including speaking anxiety. Key aspects include breath holds at the top or bottom of each cycle. You can discreetly practice deep breathing anytime - during meetings, while driving in traffic, or playing sports.
Focus on your senses with a 5-4-3-2-1 grounding technique (5 things you can see, 4 things you can feel, etc.). Focusing on a sensory experience, like what cold ice or water feels like, distracts from anxiety triggers. Incorporate short bursts of focus on sensory input throughout your day to boost your stress resilience.
Practice meditation. This brief article summarizes types of meditation, benefits (including reduced anxiety), and how to get started. This free guided meditation walks you through how breathing and grounding techniques calm your nervous system during a panic attack. Many of my coaching clients and I subscribe to the Calm app, but several great meditation apps are available, including free ones. A tennis coach (thanks Carey!) convinced me to start practicing meditation. It noticeably improved my focus and calmed my nerves in matches.
Challenge negative thoughts. Learn soothing self-talk and thought replacement coping skills from a coach or therapist or through Cognitive Behavioral Therapy (CBT) or Dialectical Behavior Therapy (DBT) resources. Dive deeper into Peter Attia’s interview with DBT expert, Dr. Shireen Rizvi, to discover how anybody can benefit from learning DBT skills.
Share your concerns with a medical professional, like your family doctor or a licensed therapist. Many local nonprofits provide behavioral health support at a reduced fee. If in the U.S., call 988, chat via 988lifeline.org, text HOME to 741741, or chat via crisistextline.org for 24/7 mental health support with a trained crisis counselor.
Reignite yourself and others with these action steps:
Make your mental health and self-care a priority. Stay positive and persistent in your journey to feeling mentally well. It can sometimes take time and various techniques and resources to figure it out. It’s worth it.
Keep learning more about mental health - for yourself and to become a resource to others. Start with taking a Mental Health First Aid course.
Pay attention to the mental health state and needs of people around you. If you notice someone in distress or uncharacteristically withdrawn, ask if they are OK and how you can help.
To your mental health,
