Dealing with Panic Attacks in Times of COVID-19

Panic attack symptoms are never particularly pleasant: sweating, shortness of breath, a sense of impending doom. In these dark times, when quarantine and social distancing could take a toll on psychological health, a panic attack can be very disconcerting, especially for people who are experiencing it for the first time. Here are things that you can do if you think are having a panic attack. 

Focus and structured breath

According to Shiela Addison, a licensed marriage and family therapist in Oakland, California, a person experiencing a classic panic attack usually feels as if they cannot breathe. This feeling is because the person having an attack is taking fast, shallow breath, minimizing the oxygen intake and causing muscle tension. If this happens, Addison recommends focusing and making your breathing more structured. You may practice square breathing, which can help steady the body and get the oxygen flowing.

Keep doing what works for you

When having panic attacks, keep doing what works to lower your anxiety: it may be exercising, going for walks or runs, do yoga, listening to music. If on medication, continue taking it. If panic attacks have been happening more often lately, it is best to assess your usual strategies and routine. 

CDC also recommends eating well, sleeping, and disengaging from news to give yourself a break from stress. 

Meditate or practice mindfulness 

Mediation may be a great thing to do to keep the stress away. However, if meditation does not work for you, Addison says, do not feel bad. In times of uncertainties such as this, the usual instinct is to resist reality, which leads to our anguish. One cannot control the circumstances you are in, but you can control how you view the situation, Addison said.

Panic attack amid the pandemic

According to Russ Harris, a psychotherapist, the steps on dealing with fear and anxiety in a time of COVID-19 may be shortened to FACE COVID: 

• Focus on what is in your control. One may not be able to do anything about the crumbling economy, but you can do a budget that may address the financial pitfalls that you are experiencing. 
• Acknowledge what you are feeling. Recognizing that you are experiencing anxiety or grief makes you kind to yourself and discourages the mind from getting away with the feeling. Grief is valid, but it does not have to consume you. Own that it is there but is not you.
• Come back into your body. Mediation may not work for everyone, but taking deep breaths and grounding yourself can help you regain a sense of control.
• Engage in what you are doing. Smith recommends thinking about three or four things you see from your current position, like being mindful of what you see, hear, smell, or taste.
• Committed Action. Do things that are aligned with your values and focus on it.
•  Opening Up. Engage with your feelings and be compassionate and patient with yourself about it.
• Values. These are things that you hold dearly and what you would like to contribute to the world, especially in these dark times. 
• Identify Resources. Figure out whom you can reach out to when in crisis and finding resources to keep your panic attacks in check. 
• Disinfect and Distance. Stay home and protect yourself and your communities.