How to Control a Panic Attack Without Access to Your Therapist or Doctor

Panic attacks can be scary if you experience them frequently and unpredictably. Having severe anxiety or psychosis can make these attacks stronger. By getting care from a mental health expert such as your therapist, doctor, or psychiatrist, you are taking steps to manage your panic attacks effectively. Sometimes, however, you cannot control when or where a panic attack will occur. If you experience a panic attack and cannot contact or access your therapist or doctor, you can take steps to regain control.

Going to therapy or participating in outpatient programs such as those offered by Alter Wellness Care can help you immensely. These programs teach you the skills and tools you need to prevent panic attacks before they occur. They also help you gain control of your panic attacks if one comes on suddenly. If you experience a panic attack, having the right tools to stop it can make all the difference in taking back your life.

What Is a Panic Attack?

A panic attack is usually a symptom of panic disorder. This is a disorder that can cause frequent and uncontrollable panic attacks. Such panic attacks can affect your quality of life if left untreated. Not everyone who experiences a panic attack will develop panic disorder. However, if you are diagnosed with panic disorder, know it is treatable. Educating yourself on the symptoms of panic disorder can help when talking to your therapist or psychiatrist. 

Recognizing the symptoms of panic disorder is important. In addition, it can be helpful to understand more about your panic attacks. A panic attack is known to cause a sudden wave of fear or discomfort. Danger or triggers around you do not necessarily cause panic attacks. They often occur when there is no present danger or obvious trigger.

The Signs and Symptoms of Panic Disorder

Awareness of the signs and symptoms of panic disorder is key to learning more about why you may be experiencing panic attacks. The following symptoms are associated with panic disorder:

• Overwhelming fear and anxiety that could cause a panic attack
• Sudden and frequent panic attacks
• Feeling out of control or fearing death or doom during a panic attack
• Constant and intense worrying about when the next panic attack will happen
• Avoiding or fearing to venture to places where panic attacks have happened in the past

Physical Symptoms of Panic Disorder and Panic Attacks

There are also physical symptoms that come with panic disorder and panic attacks. These include the following:

• Pounding or racing of the heart
• Sweating
• Chills
• Trembling uncontrollably
• Trouble breathing
• Weakness or dizziness, a sudden spell of flushness
• Numb or tingly hands or feet
• Chest pain
• Stomach pain or severe nausea

If you feel you have experienced symptoms not on this list, tell your therapist and doctor or psychiatrist. They will be able to categorize and assess all your symptoms properly. This will help in getting an accurate diagnosis of your mental health condition.

Talking About Panic Attacks With Your Therapist

If you go to therapy, attend a support group, or see a mental health expert from Alter Wellness Care, you are one step closer to living a life where panic attacks can’t control you. Still, you must speak up about your symptoms, especially to your therapist. When your therapist knows what you are going through, they can provide tools based on what will work for you.

Feeling as though you are losing control or cannot get out of an anxious and discomforting position can be scary. Panic attacks can be unpredictable and often hard to control. Talking to your therapist about your experiences with panic attacks is vital. They can teach you the skills you need to manage your panic attacks when they are unavailable to talk to. 

Therapy Programs Your Therapist May Recommend

Cognitive-behavioral therapy (CBT) can help significantly reduce panic attacks. Your therapist may recommend you attend a group CBT session or work with you directly. The CBT program at Alter Wellness Care allows you to join a CBT group through intensive outpatient programs (IOPs) or partial hospitalization programs (PHPs).

CBT is an evidence-based psychotherapy technique. This technique teaches you different ways of coping and managing panic attacks. By directly working through your thoughts and behaviors that may cause panic attacks, you can begin to understand why you experience them. 

In CBT, you will also learn how to react differently to thoughts and sensations before a panic attack. Reacting differently to an oncoming panic attack can help you manage it before it begins. Usually, with CBT, panic attacks become less frequent and more manageable.

Medication Your Therapist May Recommend

You may also be directed to resources and referrals to psychiatrists. Your therapist may want to help your treatment progress by getting you help through medication. For you to be prescribed medication, however, you must be diagnosed and treated by a psychiatrist who can guide and support you in treatment.

Further, medication in conjunction with CBT can reduce the frequency of panic attacks. Both can help you cope with and manage other mental health conditions, such as depression and anxiety. If you are diagnosed with panic disorder, some medications can help stabilize your mood and manage anxiety.

While panic attacks are challenging to deal with, you are not alone. By getting treated sooner, you can avoid your attacks from getting worse. Having the tools and skills to help you cope with and manage your panic disorder and panic attacks can help you live a healthier life. Alter Wellness Care is there to help you when you are ready to take the next step in treatment.

Panic attacks can be scary and difficult. If you experience severe anxiety or frequent panic attacks, Alter Wellness Care can help you. We offer intensive outpatient and partial hospitalization programs to help you gain control over your mental health condition and or disorder. Our programs – which include support groups, CBT and DBT, and psychoeducational groups, to name a few – can be of great service to you and your loved ones. Our mission is to help adults live healthier and happier lives despite the challenges of mental health disorders. The skills we teach have made a significant difference in countless lives. Call us at (866) 311-3510 for effective mental health care.