Sources: Child Mind Institute, ADAA, TeensHealth, Newport Academy
Panic attacks have a tendency to be misunderstood. Nowadays, it can be thrown around as a colloquial term, or it can be deemed to be absolutely catastropic. When undergoing a real panic attack, it can seem like the world is ending, and that absolutely nothing else can fix it. Whether the cause is school, work, relationships, or simply overthinking, the important thing to know is that these "attacks" do go away, and you are infinitely stronger than them.
So, what even is a panic attack?
According to Sheila Achar Josephs, PhD, "A panic attack is a sudden and sharp rise in anxiety accompanied by physical symptoms such as racing heart, dizziness, numbness and shortness of breath. The physical symptoms are an adaptive response to the perception of being in acute danger." While the body thinks it is under imminent danger, this is usually a false alarm in response to a stressful situation, like a test.
How do you deal with them?
Panic attacks can make us feel nervous to return to the same situation that triggered it. I myself used to get panic attacks before a math test, as I always worried that no matter how much I prepared, I would never be able to get the grade that I wanted. It was easy for my thoughts to spiral out of control, to the point where a math quiz was making me contemplate my whole future! However, I knew at some point I would need to take another math test in my life, so my only solution was to face the situation with a different and stronger mindset. As I got more exposure to the situations that triggered me, I got better and better at calming myself down and dealing with pressure.
Additionally, the best resource to help you is a trusted adult who can remind you that what you're feeling is normal and temporary. Being able to confide with someone and let it out is not only therapeutic, but can also give you the strength and clarity to tackle the situation again.
There are also more long-term solutions to panic attacks. According to a recent New York Times article by the Dalai Lama, “Americans who prioritize doing good for others are almost twice as likely to say they are very happy about their lives. In Germany, people who seek to serve society are five times likelier to say they are very happy than those who do not view service as important. Selflessness and joy are intertwined.” Abiding by this advice, you can follow it by doing service for others. This could be as small as helping out a friend to bigger things like tutoring others or volunteering at your local animal shelter (because who doesn't love cute puppies anyways?)
Along this note, creative and physical activities are shown to have similar effects. In essence, doing things you enjoy like painting or running not only regulate your hormonal levels, but also distract you from overthinking yourself too much.
Panic attacks sometimes happen on their own or are a symptom of an anxiety disorder. Sometimes, things like behavioral therapy or medication may be more helpful along with these holistic techniques. This is why it could be best to see a professional about your panic attacks, especially if they disrupt with your quality of life. No matter what route you decide to take, just remember that such things ARE normal, and it is still very easily possible to lead your ideal lifestyle with them.
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