According to the Cleveland Clinic, close to 11% of the American population suffer from panic attacks, a scary and sudden, intense episode of fear or anxiety that peaks within minutes, characterized by a range of physical and emotional symptoms. Thankfully, there’s a way to mitigate these scary attacks when they occur.
In a TikTok video posted on Aug. 7, Dr. Daniel Amen, a psychiatrist and brain disorder specialist, emphasized the importance of facing intense emotions during a panic attack rather than fleeing in fear. He recommended deep breathing as a key technique to alleviate the overwhelming sensation of panic. Dr. Amen suggested that individuals experiencing a panic attack should inhale for four seconds and exhale for eight seconds to help manage their symptoms.
“The first thing is the most important thing. Don’t leave, because if you leave, the anxiety now controls you,” Dr. Amen shared in a clip that has since garnered over 50,000 likes. “So the most important thing is, you’re not dying. You’re going to be OK. Don’t leave. If you do 10 of those breaths, the panic attack is going to go down, like, dramatically.”
Panic attacks can be scary as they may lead to uncomfortable symptoms such as rapid heartbeat, sweating, shaking, shortness of breath, chest pain, nausea, dizziness, chills, and tingling sensations. Individuals might also experience feelings of choking, detachment from reality, or a fear of losing control or dying. They often can occur without warning and often lead to significant distress or impairment in daily life. Repeated attacks may contribute to the development of panic disorder. Treatment typically involves therapy, medication, and lifestyle adjustments to manage symptoms and reduce their frequency.
Documentation is key.
Dr. Amen advised individuals dealing with panic disorders to change their perspective on their panic episodes when they arise. He suggested that writing down and documenting the possible causes of these intense episodes could help alleviate fears and manage their impact.
“Write down what you’re thinking — the plane is going to crash, and then flip it — the plane is not going to crash.” Dr. Amen added. “Meditate on the flip, rather than on the terror.”
In the comments section, TikTok users shared a few more techniques that could be paired with Dr. Amen’s strategy to help alleviate attacks when they occur.
“I stop my panic attack by counting one to 10 and then backwards 10-one until I said it without mistake,” wrote one user. “My panic attacks would end.”
Another netizen penned, “Hold an ice cube or bite a lemon so your brain can focus on other sensations, and get distracted.”
Piggybacking off of Dr. Amen, a third user claimed that it was important to embrace panic attacks head-on.
“I used to be scared to let it happen…but just let it. You breathing thru it, is going thru it… and you take the power back. You can’t get rid of anxiety. You learn to never let it control YOU!” the netizen added.
How do you handle your panic attacks when they occur? Tell us down in the comments section.
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