Living with panic attacks can feel all-consuming and unpredictable. When is one going to occur? What symptoms are going to pop up? You may feel uncertain about what lies ahead and constantly caught off guard by your nervous system. Panic attacks are intense episodes of fear that come with no warning. Therefore, even doing a mundane errand can seem daunting when you live in constant fear of having a panic attack. The silver lining here is that you do not have to face this mental health challenge alone! There are effective therapeutic options to help manage your panic attacks so you can regain control over your life. Whether you struggle with the occasional panic attack or struggle with Panic Disorder, knowing your treatment options is the first step toward recovery.
In this blog, we will explore many pathways to treating panic attacks, from quick de-escalation tips to therapeutic interventions. Hopefully, demystifying panic attack treatment options can empower you to make informed decisions about your mental health. Together with a therapist for panic attacks at Anchor Therapy, you can work collaboratively to replace fear with resilience!
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
What are the signs of panic attacks?
A panic attack is a sudden, intense surge of discomfort or fear that reaches its peak within minutes. A panic attack is often accompanied by a variety of physical and emotional symptoms. These panic episodes can feel very distressing and overwhelming, even when there may be no immediate threat or clear danger present.
What are common symptoms of a panic attack?
Nausea or dizziness
Rapid or pounding heartbeat
Sweating or chills
Chest pain or discomfort
Trembling or shaking
Shortness of breath or feelings of choking
Feelings of unreality (Also known as derealization)
Detachment from oneself (Also known as depersonalization)
Fear of losing control, going ‘crazy’, or dying
It is important to remember that panic attacks can occur out of the blue and they may not be triggered by anything specific. Panic attacks usually breed a fear of having future panic attacks which creates a cycle of anxiety. Panic attacks can be alarming, but they are not inherently dangerous. With the right form of treatment and coping skills, you can effectively manage your panic attacks.
What are silent panic attacks?
A silent panic attack is an episode of intense fear and anxiety where your physical symptoms may be less noticeable or completely absent. A typical panic attack may include visible anxiety symptoms, such as hyperventilation; sweating; or trembling. On the other hand, silent panic attacks usually consist of internal symptoms that other people may not pick up on. With that being said, silent panic attacks are just as distressing and overwhelming as visible panic attacks to the person experiencing them.
What are common signs of a silent panic attack?
Cognitive symptoms - You may have trouble concentrating, have difficulty processing the present moment, or feel a sense of detachment from reality
Internal sensations - This consists of a sense of impending doom, feelings of dread, or racing thoughts
Physical discomfort - You may feel a lump in your throat, chest tightness, or a sense of internal shaking that it not outwardly noticeable
Masked reactions - You may have a calm outward appearance even when inner turmoil is present
Due to the subtle nature of silent panic attacks, they can be particularly challenging to pinpoint. Hence, it can be easy to misinterpret or dismiss what is happening altogether. Just like typical panic attacks, silent panic attacks can be managed and treated with specific techniques. Being able to recognize the signs of a silent panic attack is a great first step to address and cope with them effectively.
What are the three types of panic attacks?
Generally, panic attacks are categorized into three types based on how and when they happen.
Spontaneous or unexpected panic attacks
As the name suggests, a spontaneous panic attack occurs suddenly with no trigger or warning. It can happen at any point- whether you are sleeping, resting, or engaged in a specific activity. For example, you may be resting in bed and watching your favorite TV show when a panic attack occurs out of the blue. The unexpected type is typically what people think of when they think of panic attacks. These spontaneous attacks can lead to increased anxiety about when the next one will occur.
2. Situationally bound or cued panic attacks
Specific situations or stimuli, often tied to known fears or phobias, can trigger these cued panic attacks. You may anticipate or experience a panic attack when you are exposed to a triggering event. For example, every time you take the subway to work, you may experience a panic attack. These situationally bound panic attacks are typically associated with specific phobias or even Post-Traumatic Stress Disorder (PTSD).
3. Situationally predisposed panic attacks
These kinds of panic attacks are somewhat similar to situationally bound attacks but they are even less predictable. A certain situation may increase the chances of a panic attack happening, but it does not guarantee it. For example, maybe you have glossophobia, or a fear of public speaking. But, sometimes you feel panicked when speaking in front of other people and sometimes you do not. These attacks are often the hardest to anticipate since there is a mix of situational and spontaneous elements at play.
Knowing what kind of panic attacks you are experiencing can help you create a targeted approach to manage and overcome them.
Calming Strategies for Panic Attacks
What is the five finger rule for panic attacks?
The five finger rule for panic attacks is a popular grounding technique so you can return to a state of calmness and refocus your mind when you are experiencing intense fear or anxiety. In this exercise, you use the five fingers on your hand to practice mindfulness and engage your senses. The main point of this activity is to redirect your attention away from the panic you are experiencing.
You can use your thumb as a sign to name five things you see. Look around and try to pinpoint five objects in your vicinity. What are the colors and shapes present? What other details can you take note of that will help anchor yourself more in the present moment?
Your index finger can be used as a sign to name four things you can touch. Four textures or sensations can be noted, from the feeling of your clothing to an object in your hand. Even concentrating on touching an object can feel soothing when you are in a time of high distress.
Your middle finger can be used to name three things you can hear. What are three distinct sounds around you? Are birds chirping? Do you hear cars honking?
Your ring finger can be used to name two things you can smell, such as the aroma of a candle or food. If you cannot identify two scents, think of your favorite scents instead.
Lastly, your pinky finger can be used to name one thing you can taste. In times of panic, you can try to have something easy on you to access, such as a mint or a piece of gum. If this is not available to you, you can simply think of your favorite drink or food.
This kind of sensory focused exercise grounds you while also diverting your attention so you do not get caught up in a cycle of overwhelming thoughts. While the exercise may seem simple, it is a powerful tool to de-escalate your panic.
What is the 3-3-3 rule for panic attacks?
The 3-3-3 rule for panic attacks shares some similarities with the previously mentioned 5-4-3-2-1 grounding exercise for panic and anxiety. The 3-3-3 rule engages your senses and mind to help interrupt the cycle of overwhelming thoughts or physical symptoms.
The first step of the 3-3-3 rule is naming three things you can see. Look around you and pinpoint three visible objects. This can really be anything that is accessible to you, from a phone or wallet to a coffee cup on the table. Take a minute to also observe the details of these objects, noting their color; shape; and size.
Next, you can name three things you can hear. Tune into your environment and identify three sounds. Maybe you hear the fan humming or the sound of a co-worker nearby typing on the computer. Focusing on these sounds can help shift your attention outwards.
Lastly, move three parts of your body. Move your fingers, wiggle your toes, roll back your shoulders, or move in another way that feels good for you. This can help strengthen the connection between your body and mind which strengthens your sense of physical control. For more information on this topic, check out our blog “5 Ways to Nurture Your Mind-Body Connection.”
The 3-3-3 rule is relatively easy to remember and it can be practiced anywhere! During moments of anxiety or intense panic, the 3-3-3 rule may offer you a sense of calm and clarity.
Therapy for Panic Attacks in Hoboken, New Jersey
What type of therapy is best for panic attacks?
Panic attacks can significantly impact your daily life and functioning. In the United States, research has shown that up to 11% of people experience a panic attack each year. You are not alone in your mental health struggles.
Truly, the best form of therapy for panic attacks depends on your unique needs. However, many people regard Cognitive Behavioral Therapy, also known as CBT, as the gold standard for treating panic attacks and Panic Disorder.
CBT for panic attacks focuses on pinpointing and challenging negative thought patterns and behaviors that contribute to panic attacks. A panic attack therapist can help you recognize your triggers, reframe catastrophic thinking, and create coping skills to lessen the frequency and intensity of attacks. A specific technique used in CBT is Exposure and Response Prevention (ERP) Therapy which can be used to gradually desensitize you to situations or sensations that may provoke a sense of panic.
What are the main components of CBT for panic attacks?
Cognitive restructuring
Exposure therapy
Behavioral activation and avoidance reduction
Mindfulness
Reality testing and evidence gathering
Acceptance and Commitment Therapy (ACT) is a mindfulness-based type of mental health counseling where you work to accept your thoughts and feelings instead of trying to fight or avoid them. It can be even more effective for treating panic attacks and Panic Disorder since it encourages you to make room for difficult emotions. You will also learn how to live your life according to your values, even in the face of anxiety.
What are the main components of ACT for panic attacks?
Acceptance
Cognitive defusion (Distancing yourself from anxious thoughts without judgment)
Mindfulness
Values clarification
Commitment to action
No matter what type of therapy you receive, panic attack treatment can offer a wide range of benefits for you. Panic Disorder therapy goes beyond mere symptom relief, it can also give you certain tools and insights that will foster long-term emotional well-being and personal growth.
What are the benefits of therapy for panic attacks and Panic Disorder?
Reduction in panic symptoms
Understanding and validation
Enhanced coping strategies
Addressing root causes
Long-term resilience
Prevention of avoidance behaviors
Increased self-awareness
Better quality of life
Experiencing a panic attack can be an incredibly distressing experience but, with the right tools and professional support, you can successfully manage your panic attacks. Whether through CBT therapy for panic attacks or ACT for panic attack treatment, you can learn how to address the root causes of panic so you can manage your thoughts, behaviors, and physical reactions for long-lasting relief. By understanding the nature of your panic attacks and using evidence-based strategies, you can regain control over your life and lessen the impact that anxiety has on your daily life.
Remember that treatment is not a one-size-fit-all approach. Your experience with panic attacks is unique so you have to find your right combination of mental health counseling, self-help strategies, and professional support. If you are seriously struggling with panic attacks and Panic Disorder, do not hesitate to reach out to us today.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
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