The Three Tactics for Crushing a Panic Attack

In the next three minutes - you are going to learn the three crucial tactics for absolutely crushing a panic attack.

Panic attacks are severe stress responses of our body that only get worse with time. Therefore, it is crucial we have a prepared PLAN OF ACTION.

The panic attack is an infamous symptom of posttraumatic stress disorder (“PTSD”) and is associated with extreme anxiety. It is also one of the most debilitating experiences that rarely comes at a convenient time.

The part of the brain called the Amygdala is responsible for creating anxiety responses. The Amygdala is also responsible for initiating what is called the “fight, flight, or freeze” response in us – causing an amazing number of changes in the body in an instant. Once this has happened, our ability to think it significantly diminished – therefore – it is critical that we recognize the signs of this before it occurs so that we can properly cope.

Panic attacks are episodes of extreme anxiety that are accompanied by a racing heart, sweating, increased respiration, and often trembling or shaking. Other symptoms that may occur is light-headedness, nausea, numbness or tingling, tightness in the chest, a sensation of being smothered, or hot flushes or chills. In addition, the pupils dilate, making the world seem unnaturally bright.

Basically, a panic attack is your body launching into the fight, flight, or freeze response at an inappropriate time due to an overreaction by the Amygdala, often in response to some sort of trigger that poses no real danger.

It is crucial, therefore, that we take immediate action to cope with these symptoms as soon as we recognize the symptoms of a panic attack. Remember, you need to execute this battle plan the MOMENT panic attack symptoms are recognized.

Introducing: “TIP”

TIP is a powerful set of tools that can help you absolutely crush a panic attack and the overactivation of the Amygdala the second you experience these symptoms. Even if the symptoms have advanced – TIP can help you overcome them and restore yourself.

TIP stands for: Temperature – Intense Exercise – Progressive Muscle Relaxation.

Let’s walk through them one at a time.

Temperature. Arguably one of the most powerful ways to restore order to an overactivated nervous system. This technique involves an extreme temperature change to the body. This will serve to shock the nervous system out of the panic attack symptoms. Do this: hold ice cubes in both of your hands, put your head under cold water, get in a cold shower or bath, turn the air conditioner of your car on full speed with the temperature set to cold and point all the vents at your face, or sit in front of a powerful fan with it set to full speed. All of this strategies will immediately help to reverse a panic attack.

Intense Exercise. A brief period of intense exercise will also help to reverse a panic attack. Do one of the following: 3 minutes of burpees as fast as you can, 3 minutes of jumping jacks as fast as you can, or some other form of aerobic exercise at maximum speed (boxing or running in place can work). If done correctly, you should be completely out of breath and very fatigued at the conclusion of your intense exercise period.

Progressive Muscle Relaxation. Progressive muscle relaxation is a longer strategy that can be very effective if done correctly. It involves flexing one set of muscles at a time as hard as you can for several seconds and then releasing the tension. After you release the tension focus intently on the feeling that you are experiencing (the release of pressure should create a pleasurable experience). Then go on to the next set of muscles until you have done this for all of your muscles one at a time. Remember, you want to first (1) flex that one particular muscle as hard as you can for approximately ten seconds and (2) then release the muscle and focus intently on the release of pressure in that area of the body.

Depending on the severity of the panic attack – you could use one or all of the techniques listed above until the symptoms subside. These techniques have been scientifically proven to crush stress responses if done correctly.

If you are a Veteran of the United States military and have posttraumatic stress disorder, the Warfighter Alliance would love to help you. We can teach you techniques like TIP and many others that will help you conquer and defeat your PTSD.

You can reach the Warfighter Alliance at 951.594.9456 or via email at VeteranWarfighterAlliance@Gmail.com.

Do not suffer alone. Reach out – get connected – and regain control of your life.

Strength and Honor.