I’M DYING!
No, not really. But it sure as hell feels like it when I have a panic attack. While they don’t cause serious physical harm, panic attacks produce scary, paralyzing sensations. They make me fear I’m in danger when there’s no real threat to my safety.
I’ve suffered from panic attacks since I was in my early 20s. My panic attacks have become more frequent because it’s been such a chaotic year. I experienced EIGHT in 2020!
To help me better understand them, I analyzed these eight panic attacks and how they ended. I realized I used different techniques to stop each one.
I want to share with you the eight ways I stopped panic attacks in 2020. Before I do though, I thought it’d be helpful to explain what happens to my body during a panic attack.
What Happens During a Panic Attack from Head to Toe?
Head
I’m terrified my head will explode! I fear I’m dying of a brain aneurysm even though I don’t have a headache. Panic attacks can cause irrational fears of death.
Eyes
My eyes twitch so hard my vision blurs. It’s so difficult to control the twitching it’s as if my eyeballs have lives of their own.
Jaw
My jaw is tight and often locks shut. When I speak, people can’t understand my muffled voice. I sound a lot like Kenny from South Park.
Neck
My neck muscles are sore and tired. I fear my neck will become so weak it won’t be able to support my head. At my most irrational, I’m terrified I’ll turn into a “noodle neck” like Bart Simpson in Treehouse of Horror XII.
Heart
My heart acts as if it’ll beat itself out of my body. I feel like an old-school cartoon character when he sees a beautiful woman. But my heart pounds out of intense fear instead of love.
I’m afraid I’m having a heart attack, but there’s no sharp pain in my chest or limbs.
Lungs
My breathing is short and fast, especially when the panic attack starts.
Stomach
My stomach is queasy and heavy. It’s like someone dropped a 16-pound bowling ball down my throat, and it slammed into the bottom of my belly.
Arms and Hands
My arms are heavy as if packed with sand. My hands tremble, and my fingers tingle. During severe panic attacks, my hands freeze into fists that are hard to open.
Legs and Feet
I experience occasional aches and tingles in my legs and feet. These sensations are nowhere near as uncomfortable as they are in my arms and hands.
Now that I’ve explained their physical symptoms, here are eight ways I stopped panic attacks in 2020.
1. I Used a Grounding Technique
Terror on the Ice!
The first time I went ice fishing was a complete disaster! It was so snowy and windy on the frozen lake I felt like I was in John Carpenter’s The Thing.
I refused to go ice fishing for years, but I gave it another chance this year. My partner and I enjoyed ourselves the first two times. The ice-covered lake was so peaceful I could almost meditate on it.
On our third trip in mid-February, my tranquility turned to terror. Out of nowhere, I feared for my life! I had to get off that ice right away.
How I Stopped the Panic Attack
My trusty crampons got me to the parking lot fast and without injury. My partner understood I was having a panic attack. He knew I’d need some time alone in his truck to calm down.
While sitting in my partner’s 2005 GMC Sierra, I fixed my gaze on its radio. I paid close attention to the neon green display. I also stared at the faded white numbers on the grey station buttons.
For about ten minutes, I concentrated on every tiny detail of the truck’s radio. By the time my partner came to check on me, the panic attack had stopped.
Major Takeaway
When having a panic attack, find something around you to focus on. Pay close attention to all the details of what you’re looking at.
As you concentrate, you’ll ground yourself and disempower the panic attack.
2. I Focused on My Deep Breathing
A Not-So-Serene Saturday Morning
On a sunny Saturday morning in late February, I was enjoying a walk in a neighboring town. A few minutes into my outing, I saw something that triggered a traumatic memory.
My serene stroll escalated into a frantic sprint. I had to get back to my apartment as fast as possible.
By the time I got home, I was in a full-blown panic attack. My eyes twitched, and my heart raced. A crashing wave of fear and despair had overtaken me.
How I Stopped the Panic Attack
I laid down on my bed and began concentrating on my breathing. To help me stay focused, I remembered a mantra my yoga teacher often used in our weekly classes:
“Deepen your inhale, and lengthen your exhale.”
My Yoga Teacher
While repeating this mantra in my head, I also thought of my yoga class. I pictured my teacher sitting in the lotus position in front of my classmates and me.
Anytime I drifted away from my breathing, I imagined my yoga instructor saying, “Stay with us, Michelle. Focus on your deep breathing.”
I concentrated so much on breathing I didn’t pay attention to anything else. After about ten minutes of uninterrupted deep breathing, my panic attack disappeared.
Major Takeaway
One of the most effective ways you can stop a panic attack is by focusing on your breathing. Deep breathing may even prevent panic attacks from starting.
3. I Practiced Positive Self-Talk
Night Driving Dread
In early March, I had a super crappy day at work. I left the office around 6 p.m. stressed and anxious. It was already dark, and I had 45 minutes of highway driving ahead of me.
I was on the highway for about a half-hour when my stomach dropped. It felt like my local bowling alley dumped its entire inventory of balls into my stomach at once.
My hands froze into fists around the steering wheel. My grip was so tight on the wheel I feared my hands would be forever glued to it.
Is having a panic attack while going 80 miles per hour in the dark scary? Fuck yeah! It’s terrifying.
How I Stopped the Panic Attack
I noticed I wasn’t too far from the nearest exit. While I didn’t think I’d make it, I told myself I was strong enough to reach that ramp.
I’ve suffered from low self-esteem for most of my life, so saying positive things about myself isn’t easy. But I knew I had to be kind to myself at that moment so I could get home safe.
After a few minutes, my headlights illuminated the green exit sign. I was proud of myself as I traveled down the ramp.
My stomach felt lighter, and my death grip on the steering wheel loosened. I drove the rest of the way home calm and self-assured.
Major Takeaway
You’re stronger than you think you are. By reaffirming your worth to yourself, you may find freedom from the grasp of a panic attack.
4. I Called Someone I Love and Trust
Workload Woes
I had another stressful day at work in mid-March. It was the Wednesday before the COVID-19 pandemic shut the country down.
My workload seemed insurmountable. The tall stacks of files on my desk intimidated and overwhelmed me. I put myself under so much pressure I worried my mind would go off like a whistling teakettle.
My boss did her best to support me. She understood my anxiety disorder and panic attacks. She told me to stop worrying about the job and do whatever I needed to calm myself.
I tried to relax, but stress and anxiety overpowered me. At the end of the workday, I attempted to drive home. I only made it a few blocks before I was hyperventilating. My hands shook so hard I had trouble keeping them on the steering wheel.
I pulled into the nearest parking lot. My panic attack was so severe I worried I wouldn’t be able to leave that lot for the rest of the night.
How I Stopped the Panic Attack
I didn’t know what else to do but to call my mom. I moved my shaky hand to the touchscreen of my Samsung J7 and dialed her number.
My mom answered the phone right away. I told her I was having a panic attack, and I didn’t think I could make it home. I’m paraphrasing a bit, but this is pretty much what she said:
Mi (That’s my mom’s nickname for me.), you know these panic attacks happen when you’re afraid of doing something. You’re avoiding or pushing down what’s making you so scared. We must figure out what’s triggering this fear so you can beat this panic attack and drive home.
My Awesome Mom
I realized it was more than my workload freaking me out. I wanted to be a freelance blogger, but I was scared of making such a huge life change. My job was comfortable, and I feared I would fail as a professional writer.
My mom told me I shouldn’t be afraid. She said I must embrace positive changes to grow and be happy.
After about twenty minutes of rationalizing my fears, I felt calm enough to start my car. Because of my supportive mom, I didn’t have to sleep in some strange parking lot or take an Uber to a nearby hotel.
Major Takeaway
Talking to a loved one who knows you well may help you beat a panic attack. Pick a person you can trust to keep you calm.
Note: This may not work for everyone. Some people can’t speak to anyone during a panic attack. Also, please be mindful of who you talk to. If someone says something insensitive or triggering, your panic attack will get worse.
5. I Explained What Happens to My Body During a Panic Attack
Worry at White Castle
My dad brightened up a dreary Sunday afternoon in mid-May by suggesting we go to White Castle! After saying bye to my mom, we set off on our quest for delicious sliders.
The coronavirus pandemic shut down all the dining rooms, so we ordered our food in the drive-thru. We parked in the lot to chow down on our tasty grub.
I got about 3/4 through my meal when I felt uneasy. I rocked back and forth in discomfort and fear while my heart rate increased. My hands froze into an awkward shape. I could no longer hold my little burger.
This panic attack made no sense. I was with one of my favorite people at one of my favorite fast-food restaurants. My dad and I had been going to White Castle since I was old enough to eat solid food.
I may have panicked because I was away from home and in public. Like most of the population, I’d been in quarantine for two months.
How I Stopped the Panic Attack
My dad recognized my panic attack. He shoved the last bit of slider he was holding into his mouth and started the car.
When my dad and I got back on the road, I began explaining to him what happens to my body during a panic attack. I figured he’d appreciate this as a logical and science-minded person.
I told him a lot of adrenaline was rushing through me. The overabundance of this hormone causes uncomfortable physical symptoms like my racing heart.
The more I explained my panic attack from a medical perspective, the more it went away. I even finished my last slider. The fries became too cold and mushy to eat. Oh well, at least the panic attack ended.
Major Takeaway
Try to explain to yourself or someone else what’s happening to your body during a panic attack. When you rationalize those scary but harmless sensations, they will dissipate.
6. I Carried a Comfort Object
Fear of the Highway
On a Saturday in late May, my parents and I were getting ready to drive to my sister’s house. We were going there for her small, pandemic-appropriate birthday celebration.
My sister lives an hour-and-a-half away from us, so taking the expressway is the fastest way to get to her.
As my parents packed the SUV with coolers and presents, a wave of worry washed over me. I didn’t have to drive, but I was still scared. The panic attack I had on the dark highway in February dominated my memory.
I missed my sister so much. I also didn’t want to disappoint my family. But the thought of that expressway made my breath quicken, hands shake, and right eye twitch.
When my mom asked me if I was ready, I shook my head and cried.
How I Stopped the Panic Attack
My mom told me to take my turtle figurine Shellton with us on our drive. Shellton is the inspiration and mascot for this website. He sits next to my computer to comfort and motivate me when I’m anxious or down on myself.
In the backseat of the Buick Encore, I held Shellton and stared only at him. I counted the smalls swirls on his lime-green shell. I also ran my finger over the tiny grooves on his head.
Shellton grounded me so much my panic attack faded away. By the time I looked up and out the window, we were halfway to my sister’s house.
Because of my adorable turtle pal, I spent a calm, enjoyable evening with my family.
Major Takeaway
If you have a comfort object like Shellton, carry it with you when you’re anxious. It may have the power to stop a panic attack.
7. I Thought of Something Important to Me
Panic at the Pet Store
It was a Saturday in late June. The pandemic showed no signs of slowing down. I hadn’t felt safe going out into public in months.
That morning, my partner and I noticed our cat Samantha needed food and treats. I volunteered to go to PetSmart because he had to work.
While I was nervous about leaving our apartment, I had to do it for our kitty. She’s our sweet, affectionate fur baby. Anytime I’m sad or anxious, she curls up next to me and lays her paw on my leg or arm to comfort me.
I drove to PetSmart a little after 2 p.m. I was uncomfortable on the way there, but I was proud of myself for not giving up and turning around.
When I got to the store, I put on my mask and headed straight to the cat section. I grabbed Sammy’s favorite Temptations treats and soft food.
As I left the empty aisle, this intense fear hit me out of nowhere. My heart thumped hard. I wanted to drop the small bags and cans and run like hell out of there.
How I Stopped the Panic Attack
Before I sprinted out as fast as The Flash, I remembered why I was at that store.
My beloved Samantha needed her food. She’s always there for me when I need emotional support. The least I could do is buy her catnip-flavored treats and salmon pate.
Reminding myself how much I care for my cat calmed me. My heart rate returned to normal, and I no longer wanted to bolt out of the store at the speed of light. I took a few deep breaths and walked to the register.
When I got back to my apartment, Sammy meowed in excitement. She rubbed up against my leg to thank me for the PetSmart bag filled with goodies.
Major Takeaway
Focus on someone or something important to you during a panic attack. Fear fuels panic attacks. Love is always stronger than fear.
8. I Used an Anxiety Relief App
Tuesday Afternoon Angst
It was mid-August and five months into the pandemic. The virus was still spreading.
The strange state of the world made me anxious. I was also nervous about launching this very website.
I didn’t leave my apartment often, but I went on drives sometimes. Since it was such a warm and lovely Tuesday afternoon, I hopped in my car for a quick trip around my county.
I was only five minutes from home when I panicked. My heart pounded. My breathing shortened. I pulled into the parking lot of my town’s high school to calm down.
I took deep breaths and tried grounding myself by focusing on the details of my dashboard. These techniques didn’t work because this panic attack was too intense.
I felt powerless to stop the panic attack, which made it worse. It escalated so much I screamed like a banshee, and my hands felt like they’d turned to stone.
How I Stopped the Panic Attack
In this state of pure panic, I remembered I had an anxiety relief app on my phone.
I concentrated on wiggling my fingers. As soon as I freed them from their frozen shape, I grabbed my phone.
I opened Rootd, which has a red button you can push for immediate panic attack relief.
After I hit the red button, I had to choose between two more colored buttons.
The purple one would make me feel better right away. The yellow one would help me conquer the panic attack with confidence. Since I was freaked out and far from confident, I chose the purple option.
A soothing female voice greeted me. She assured me this panic attack didn’t have the power to destroy me. She also convinced me it would end like all the panic attacks in the past.
Using Rootd for just five minutes stopped my panic attack. I started my car and left the lot in a mellow mood.
Major Takeaway
Your regular relief techniques may not work on severe panic attacks. You might need extra help from a panic attack relief app.
Note: Rootd is not compensating me. I’m promoting Rootd because I trust it as an effective anxiety relief app.
Conclusion
If you suffer from panic attacks, you know how debilitating and frightening they are. I hope you can conquer future panic attacks in one or some of these eight ways:
- Ground yourself by finding something to focus on.
- Concentrate on your deep breathing.
- Practice positive self-talk and reaffirm your self-worth.
- Call someone you love and trust to keep you calm. Do this only if you feel comfortable talking to people during a panic attack. Do NOT pick a person who may upset you.
- Explain and rationalize what happens to your body during a panic attack.
- Carry a comfort object with you.
- Think of someone or something important to you.
- Use an anxiety relief app like Rootd.
2020 has been rough. I wish you health and safety during these chaotic and uncertain times.
Have you used any of these eight techniques to end your panic attacks? Do you have different ways of stopping them? Let me know in the comments.
Information Source
“What Happens During a Panic Attack?” WebMD.
Image Sources
Featured image includes “The Storm Clears” by tylerkaraszewski, which is licensed under Creative Commons BY 2.0 (Spring from My Shell modified this image).
Bart Simpson and Bugs Bunny pictures from Google Images.
“Dark Highway” by HeyRocker is licensed under Creative Commons BY 2.0.
“White Castle – Chicago, IL” by arnold | inuyaki is licensed under Creative Commons BY 2.0.
Rootd image from Rootd.io.
Frozen lake, turtle figurine, and black cat photos by Michelle Faler.
Turtle figurine copyrighted 2013 by DWK Corporation.
Michelle Faler
Michelle “Shell” Faler is a freelance writer, mental health advocate, and pop culture expert. She created Spring from My Shell to help destigmatize mental illness. When Shell’s not writing, she’s watching hilariously bad movies or exploring the weird side of YouTube. She lives in Northern Illinois where she spends as much time with her family as possible.
July 7, 2021
Thank you for sharing your experiences so clearly that I can picture them as if it’s happening as a movie before me. I never understood how crippling this could be for a person and I find myself being much more aware and empathetic for those that suffer from it.
I applaud you for sharing your methods of calming yourself down and I can only imagine those who read what you’ve shared will benefit greatly. No just because of your techniques but also knowing they’re not alone in having the same type of panic attacks. Well done.
July 13, 2021
Thank you for taking the time to leave such an encouraging comment! I’m glad this article helped you better understand people who suffer from panic attacks. I started this blog to help people better cope with anxiety and, most importantly, to show people with mental health struggles that they’re not alone. I hope we as a society can work together to destigmatize mental health issues and support everyone who is struggling. Thanks for stopping by!
February 25, 2021
Have you read about graded exposure? It might be a way to stop you having panic attacks so you don’t have to use these other methods to handle it when you do have an attack. Graded exposure helped me to stop having anxiety induced psychosis everytime I left home
February 25, 2021
My therapist and I discussed the concept of graded exposure, but I want to learn more about it. I’ve been doing my best to gradually face small fears. I have severe social anxiety. So I’ve been slowly sharing my articles and networking with other bloggers to better cope with those social fears. Thank you again for sharing your insights. I greatly appreciate your helpful advice. Take care!
November 22, 2020
Helpful post! I used to never have panic attacks, but that changed immediately after the separation between my ex-wife and I. Racing thoughts, heart rate pulsing and threatening to bust out of my chest, shortness of breath. Weirdly enough always seemed to happen when I was in the shower…. maybe something to do with it being a most vulnerable state, who knows? It was scary! I found that taking deep breaths in and out was helpful to me at the time. Thankfully, it hasn’t been happening much lately, but now I have more tools should I have another experience. Also… Shellton… I love it! And who’s to say he isn’t real? Could be a Toy Story kinda situation…. hey, just sayin’….
November 23, 2020
Thank you for sharing your experience with panic attacks, Scott. It’s understandable why you started having them. Significant life changes and tragedies can trigger panic attacks. I began having them more frequently after a tragic loss.
I’ve had panic attacks in the shower too! I thought that was weird until I read your comment. We are in a very vulnerable state in the shower, so it makes sense why we’d be more susceptible to panic attacks there. I think you are spot-on with that thought.
LOL, Shellton could very well be real. He inspires many genuine emotions that’s for sure!
November 14, 2020
You always get the best pictures of our camera shy furline. Lol. I’m so proud of you, its beyond words and compliment. Having the strength to tell your story and connect it to the world around you is so empowering. I’m blessed to have you in my life and adore your commitment to your passion. Our lives are made up of all those small accomplishments that eventually make a big difference. Keep being the amazing advocate and trailblazer that you are.
November 17, 2020
Thank you for your thoughtful and encouraging comment. I appreciate it more than I can possibly express. Your support means the world to me.