Panic Attacks Flashcards
What is the most important thing to repeat to your self when having a panic attack?
Anxiety is really uncomfortable, but not dangerous.
What are some ways to induce panic symptoms? (6)
Hyperventilate for a minute Run up and down stairs Spin in a circle Breath through a straw Lean forward and sit up quickly Imagine your feet are glued to the floor and you can't move
When we are panicking, we naturally focus our attention on the unwanted internal symptoms or thoughts. What are helpful vs unhelpful distractions with panic?
Helpful: 1,2,3,4,5 exercise with senses
Mantra, memorized poetry
Mindfulness of cooking, etc
Unhelpful: Music, books, anything that requires we have a tool with us.
What are some of the physical symptoms of a panic attack?
Unwanted symptoms, like the shortness of breath, pounding, fluttering heart, stomach knots, constricted throat, feeling of dread.
How do we correct the breath in a panic attack?
Our breath will likely be short, more rapid, in the chest. Intentionally breathe in through the nose, slight hold, out through pursed lips. Continue to do this as this sends a bodily signal that things are fine.
What is the purpose of correcting the breath, inducing symptoms, focusing attention, distracting self, riding out symptoms?
Raising our anxiety threshold by desensitizing ourselves to panic symptoms.
What is a helpful analogy for the amygdala and adrenalyne in panic state?
The amydala is like the gunslinger of the brain, or the sentry. It is constantly on alert, looking for danger. If it senses danger, whether real or imagined, it will signal the stress system to release adrenalyne. Adrenalyne is like the rocket fuel of the stress response system.
How long will it take for panic symptoms to pass if not interfered with? How could one prolong the symptoms?
5-10 minutes, unless you start trying to actively avoid the symptoms, or make them go away. This can send continuous signals to the amygdala that something is wrong, and perpetuate the symptoms.
How is a panic attack like the tide?
You can’t stop it with your hand, but just as it comes in, it goes back out.
