Ask an Expert
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JULY 2022 TOPIC: Panic Attacks: Calming Yourself Naturally
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OUR EXPERT:
Carla Marie Manly, Ph.D., a clinical psychologist and relationship expert, makes her home in Sonoma County, California. In addition to her clinical practice, she is deeply invested in her roles as an author, consultant, advocate and speaker. With a holistic, body-mind-spirit approach, Carla specializes in improving professional and personal relationships through mindfulness and communication skills. With a focus on self-development as the foundation for optimal wellness, she builds relationships by fostering individual awareness. Blending traditional psychotherapy with alternative mindfulness practices, Carla knows the importance of creating healthy balance, awareness and positivity. Her motto is this: “A well-lived life is a journey of consciously crafting the best version of oneself. Wellness and joy do not occur by chance; they are fostered by manifesting one’s true light with courage and strength. Overall wellbeing occurs by creating a respectful, aware relationship with oneself and others.” Carla’s latest book, Date Smart, joins her other highly acclaimed titles, Joy from Fear and Aging Joyfully. As a clinical psychologist, advocate, and author, Carla contributes her expertise to top-notch media outlets including The Wall Street Journal, Newsweek, The Los Angeles Times, Oprah, Reader’s Digest, Psychology Today, NBC, Parade, GQ, Women’s Health, and more. |
“Are panic attacks more common in women than men? It seems to me that many of my female friends have them, but I never notice any men admitting to them.” ~ Andrea (NH)
Dear Andrea,
Compared to their male counterparts, women are twice as likely to be affected by panic disorder.* The gender difference for panic attacks is less pronounced than with panic disorder; that said, more females are affected by panic attacks than males. It’s important to note that there is a difference between reported rates of panic attacks and the actual number of individuals who suffer from them. Given that males are less likely to report and seek treatment for mental health issues, underreporting may certainly affect the reported statistics. As the stigma surrounding mental health issues is reduced, we may surely see shifts in the gender data.
*People with panic disorder have frequent and unexpected panic attacks. These attacks are characterized by a sudden wave of fear or discomfort or a sense of losing control even when there is no clear danger or trigger. Not everyone who experiences a panic attack will develop panic disorder. (National Institute of Mental Health)
“I can feel one coming on. I try to do deep breathing. Sometimes this works, but sometimes it’s a runaway train. My heart is racing, and it gets worse and worse. Any tips for bringing it down before it gets out of control?” ~ Anonymous (NY)
Dear Anonymous,
It’s terrific that you are trying deep breathing to ward off your panic attacks; focused breathing can be very effective for reducing panic attacks and their symptoms. You may want to mindfully notice the difference between the situations where breathing is helpful and when it is not. For example, you may find that deep breathing is less effective if you are in a strange environment or when you are overly tired. These small but significant differences can help you understand more about yourself and how to get ahead of – or even prevent – future panic attacks.
Other than deep, focused breathing, a few important strategies for getting ahead of a full-blown panic attack include:
1. Distract yourself as much as possible. For example, talk to a friend, go for a walk, listen to distracting (yet soothing) music, or breathe in a calming essential oil.
2. Spread your legs about a foot apart and put your hands on a wall to feel the cooling, grounding comfort of the firm surface. As you press against the wall, breathe slowly and steadily.
3. Toss a small ball from hand to hand; this is both distracting and calming to your nervous system.
4. Put a cool towel on your head or back of your neck.
5. Place an ice cube in your mouth and pay attention to the calming sensations.
6. If you’re on the go, take a “calming care package” with you that includes a soothing essential oil, mints or other favorite hard candy, cooling towelettes, and earbuds (for listening to your favorite “distracting” music).
7. Sit in malasana or “garland pose” (crouch down with your knees spread outward) as this calms the nervous system.
Personalize the above strategies to make them work for your personal needs. The more you become aware of – and use – the strategies that work for you, the more you’ll feel empowered to control your panic attacks.
“Someone told me to keep a journal so that I was aware of triggers. Do you recommend this?” ~ Lee (PA)
Dear Lee,
Journaling can be a helpful way to track your panic attacks and become more fully aware of the factors that contribute to them. Triggers are often overlooked given that they can arise from a variety of areas, such as the physical environment, interpersonal aspects, and intrapersonal factors. When you journal in a nonjudgmental, compassionate way, you can discover clues to the various factors that may – individually or in combination – make you more susceptible to panic attacks. You can then use this information to help eliminate or minimize the triggers in order to bring your panic attacks under better control.
“Can stress bring on a panic attack? If yes, do methods that reduce stress lower your risk of panic attacks?” ~ Angela (MA)
Dear Angela,
Stress, whether chronic or due to a singular difficult event, can certainly provoke a panic attack. In fact, stressful circumstances or ongoing stress can certainly make an individual more susceptible to a host of physical and mental health issues. The use of daily stress-reduction methods, such as mindfulness practices, can reduce an individual’s vulnerability to panic attacks. As well, continual use of effective stress-reduction practices can also reduce or eliminate panic attacks for those who are prone to them. I’ve found that individuals who embrace mindfulness and other stress-reduction practices as a way of life tend to effectively manage the anxiety and stress that tend to trigger panic attacks.
“I never had a panic attack until I started to experience symptoms of perimenopause. Do hormonal fluctuations bring them on?” ~ Anonymous
Dear Anonymous,
Hormonal fluctuations have been implicated in an increased sensitivity to certain mental health issues including anxiety. Given that both perimenopause and menopause create substantial hormonal fluctuations, it may be that the new onset of panic attacks is related to perimenopause. In fact, a decrease in estrogen levels has been specifically associated with women’s increased vulnerability to anxiety disorders such as panic disorder. It may also be helpful to consider whether or not any other life changes may have affected the panic attack onset. For example, the stress that comes with job changes, children leaving home, or health challenges can surely trigger panic attacks.
Dear Andrea,
Compared to their male counterparts, women are twice as likely to be affected by panic disorder.* The gender difference for panic attacks is less pronounced than with panic disorder; that said, more females are affected by panic attacks than males. It’s important to note that there is a difference between reported rates of panic attacks and the actual number of individuals who suffer from them. Given that males are less likely to report and seek treatment for mental health issues, underreporting may certainly affect the reported statistics. As the stigma surrounding mental health issues is reduced, we may surely see shifts in the gender data.
*People with panic disorder have frequent and unexpected panic attacks. These attacks are characterized by a sudden wave of fear or discomfort or a sense of losing control even when there is no clear danger or trigger. Not everyone who experiences a panic attack will develop panic disorder. (National Institute of Mental Health)
“I can feel one coming on. I try to do deep breathing. Sometimes this works, but sometimes it’s a runaway train. My heart is racing, and it gets worse and worse. Any tips for bringing it down before it gets out of control?” ~ Anonymous (NY)
Dear Anonymous,
It’s terrific that you are trying deep breathing to ward off your panic attacks; focused breathing can be very effective for reducing panic attacks and their symptoms. You may want to mindfully notice the difference between the situations where breathing is helpful and when it is not. For example, you may find that deep breathing is less effective if you are in a strange environment or when you are overly tired. These small but significant differences can help you understand more about yourself and how to get ahead of – or even prevent – future panic attacks.
Other than deep, focused breathing, a few important strategies for getting ahead of a full-blown panic attack include:
1. Distract yourself as much as possible. For example, talk to a friend, go for a walk, listen to distracting (yet soothing) music, or breathe in a calming essential oil.
2. Spread your legs about a foot apart and put your hands on a wall to feel the cooling, grounding comfort of the firm surface. As you press against the wall, breathe slowly and steadily.
3. Toss a small ball from hand to hand; this is both distracting and calming to your nervous system.
4. Put a cool towel on your head or back of your neck.
5. Place an ice cube in your mouth and pay attention to the calming sensations.
6. If you’re on the go, take a “calming care package” with you that includes a soothing essential oil, mints or other favorite hard candy, cooling towelettes, and earbuds (for listening to your favorite “distracting” music).
7. Sit in malasana or “garland pose” (crouch down with your knees spread outward) as this calms the nervous system.
Personalize the above strategies to make them work for your personal needs. The more you become aware of – and use – the strategies that work for you, the more you’ll feel empowered to control your panic attacks.
“Someone told me to keep a journal so that I was aware of triggers. Do you recommend this?” ~ Lee (PA)
Dear Lee,
Journaling can be a helpful way to track your panic attacks and become more fully aware of the factors that contribute to them. Triggers are often overlooked given that they can arise from a variety of areas, such as the physical environment, interpersonal aspects, and intrapersonal factors. When you journal in a nonjudgmental, compassionate way, you can discover clues to the various factors that may – individually or in combination – make you more susceptible to panic attacks. You can then use this information to help eliminate or minimize the triggers in order to bring your panic attacks under better control.
“Can stress bring on a panic attack? If yes, do methods that reduce stress lower your risk of panic attacks?” ~ Angela (MA)
Dear Angela,
Stress, whether chronic or due to a singular difficult event, can certainly provoke a panic attack. In fact, stressful circumstances or ongoing stress can certainly make an individual more susceptible to a host of physical and mental health issues. The use of daily stress-reduction methods, such as mindfulness practices, can reduce an individual’s vulnerability to panic attacks. As well, continual use of effective stress-reduction practices can also reduce or eliminate panic attacks for those who are prone to them. I’ve found that individuals who embrace mindfulness and other stress-reduction practices as a way of life tend to effectively manage the anxiety and stress that tend to trigger panic attacks.
“I never had a panic attack until I started to experience symptoms of perimenopause. Do hormonal fluctuations bring them on?” ~ Anonymous
Dear Anonymous,
Hormonal fluctuations have been implicated in an increased sensitivity to certain mental health issues including anxiety. Given that both perimenopause and menopause create substantial hormonal fluctuations, it may be that the new onset of panic attacks is related to perimenopause. In fact, a decrease in estrogen levels has been specifically associated with women’s increased vulnerability to anxiety disorders such as panic disorder. It may also be helpful to consider whether or not any other life changes may have affected the panic attack onset. For example, the stress that comes with job changes, children leaving home, or health challenges can surely trigger panic attacks.
