Many individuals struggle with ADHD. One of the challenges that many people with ADHD face is the onset of random panic attacks. For those who have them on a daily basis, they can prevent living a productive life. Panic attacks can come from a variety of different places. You may have received them genetically, something may have changed suddenly in your life with no warning, you may have gone through a traumatic ordeal, or you may have irregularities in your brain that cause the attacks.
Anyone who has ever experienced a panic attack knows that it comes with a feeling of being completely out of control. “A full-blown panic attack is not just a strong feeling of anxiety but rather an explosion of terror that the brain reserves for only the most horrifying events,” Jason E. Schiffman, MD, MA, MBA, describes. You feel like you have no control of the situation or yourself in that instance. Panic attacks can also have physical symptoms. You may experience your heart beating funny, feeling like you are out of breath, chest pain, sweating, or other physical signs that you are having a panic attack. Sean Grover L.C.S.W. says, “Sometimes just worrying about having a panic attack can trigger one. ” If you find yourself having a panic attack, here are some steps you can take to overcome the anxiety attack and keep moving.
Step 1: Acknowledge what is happening
It is critical that you acknowledge and accept that you are having an anxiety attack. “When you have a panic attack, the emotional part of your brain turns off the thinking, logical brain in favor of your fight or flight survival system,” Chuck Schaeffer, Ph.D. explains. Acknowledge that something has made you feel out of control and that you are starting to have a panic attack. Don’t try to distract yourself or avert your attention. Acknowledge that you are afraid. You feel as if you are in danger because of the anxiety. Then you need to accept it. It is happening. Don’t try to fight the way you feel; don’t try to change it. Accept it. You have to face it head-on and not work against it.
Step 2: Take Action
Once you have accepted what is happening, it is time to act. You’re not going to be able to end the panic attack. It is going to end on its own. You need to try to make sure that you are comfortable until the anxiety attack passes. First, try to take a few deep breaths. Try to focus only on your breathing. This can help calm you while keeping you from hyperventilating.
You can also have conversations with yourself about the fact you are having an anxiety attack. Individuals with ADHD typically talk to themselves anyway, so this is nothing new. Tell yourself that what you are feeling is okay. Finally, focus on the now. Most anxiety attacks are caused by thinking of something that has already occurred or something that might occur in the future. Focus on what you were doing prior to the anxiety attack and remind yourself that you are okay.
Step 3: Repeat
if you have acknowledged that you are having an attack and have taken action, you may not immediately begin to feel better. You may begin feeling like the attack is over, and another anxiety attack comes out of nowhere. You are probably thinking to yourself that steps 1 and 2 didn’t work. Remember that you’re not going to end the attack; you’re just trying to get through it. You probably got through the anxiety attack a lot easier than the anxiety attacks you have experienced in the past. So, now that the second wave is coming, simply buckle down and repeat steps one and two.
Step 4: It’s over
The final step is to remind you that there is an end to the anxiety attack you are experiencing. No matter how you decide to respond to the attack, it is going to end. You just want to try and ensure that you are comfortable until you get through the anxiety attack and prevent further complications such as hyperventilation. If nothing else, you can make sure that you are able to get from point A to point B without ending up in the hospital. There is nothing you can typically do to stop an anxiety attack from occurring, but what you do and how you react can help prevent other complications and help ensure that you are able to continue functioning once the anxiety attack passes.