The most important thing that you can do if you ever find yourself in a panic attack situation is to get back to basics. Even though it may feel that way, you aren’t going to die.
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Pro wrestling is fake. Yeah, I know. Shocker! And water is wet.
One of my favorite wrestlers of all time was the late “Rowdy” Roddy Piper. He was primarily a heel (bad guy) for most of his career. Controversial to the end, Piper played unhinged better than pretty much anyone I’ve ever seen. He never had the big bodybuilder physique, but he was able to connect with the public and had a legendary career.
His signature move was called the sleeper hold. He’d get behind his opponent and wrap his arms around his neck in an effort to choke off his opponent’s air supply and put him to sleep. Pro wrestlers and legit combat sports fighters have been using similar moves since the dawn of time.
With this in mind, I want you imagine something with me. Someone has you in a chokehold for real. It’s tight. You can’t breathe. Your heart is racing. You’re sweating. Your mind has left your body, yet you’re in a situation where you have to continue with your day. You fight against the choke, but the more you fight, the deeper and worse it gets.
I’m not actually talking about getting choked out here. I’m talking about being in the middle of a panic attack.
Like a lot of men, I’ve suffered anxiety for many years. The anxiety I’m talking about is usually associated with a situation where the outcome is out of my control. I’m talking about relatively low-level things like approaching an attractive woman or a job interview. These things have outcomes out of my control.
Panic is a different animal all together.
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Merriam Webster’s medical dictionary defines a panic attack as: “an episode of intense fear or apprehension that is of sudden onset and may occur for no apparent reason or as a reaction to an identifiable triggering stimulus (as a stressful event); specifically: one that is accompanied by usually four or more bodily or cognitive symptoms (as heart palpitations, dizziness, shortness of breath, or feelings of unreality) and that typically peaks within 10 minutes of onset.”
When I’m in the middle of a panic attack, one of the first logical questions that people ask me is “what caused it?” I usually don’t know. I can guess, but I usually don’t know for certain.
I remember a cool fall day back in 2007. I was at work at my old call center job when I started feeling light headed. My breathing felt off. My mind was racing. I was seeing floaters in my field of vision. And everything above my neck was starting to tingle.
I went to the ER and had a battery of tests run. CT scan, x-rays, blood tests: I forget all the tests I had. Ultimately the “let’s throw the pasta against the wall to see what sticks” diagnosis was vertigo.
I didn’t believe that for a second. I believe that was my first foray into panic attacks.
What causes panic attacks in me? There is no firm answer. But it usually happens when I’m put in a situation out of my control.
How many guys have gone to the hospital, convinced they’re having a heart attack only to be told it was a panic attack?
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These suggestions may not work for everybody, but they work for me. Whenever I get into a situation where I feel a panic attack brewing, I try my best to keep my wits about me and ask myself these questions:
- Are you physically safe? Are you in a situation where you can be physically injured or hurt? If you’re driving, find a safe spot to pull over as soon as you can. If you’re in a crowd of people, try to remove yourself from that situation.
- Are you hydrated? I’ve found that water is my best friend if I’m in a panic attack. Most of the time your breathing is labored and you’re probably breathing with your mouth. Drink some water. It helps more than you possibly know.
- Are you alone? I’m not necessarily saying that you need to have someone hold your hand during this, but it can’t hurt. Pick up the phone and call someone. A friend, sibling, a doctor, significant other – you don’t need to suffer this alone.
- Are you breathing? I mentioned earlier that your breathing will probably be off during a panic attack. Shallow, labored breathing is only going to feed your mind’s fight or flight response and make it worse. Close your eyes and take a long breath through your nose to a slow four count. Hold it for a two count, then exhale through your nose to a slow four count.
Panic attacks are scary. It’s the closest thing to a heart attack you can feel without actually going through a heart attack.
Full disclosure, I am in therapy and under a doctor’s care for my situation. And I strongly encourage you to do the same. Suffering is optional. And so is living your life as if you’re alive. Men are more likely to ignore the symptoms of a panic attack until they find themselves in the middle of one. I know…I have been that guy.
Getting back to my original sleeper hold analogy; when someone is about to choke you out, the worst thing you can do is fight it. It’s only going to make things worse.
The most important thing that you can do if you ever find yourself in a panic attack situation is to get back to basics. Even though it may feel that way, you aren’t going to die.
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Photo: Getty Images
When I read this story I was reminded of my long struggle with anxiety and panic attacks. The first time it happened, I was a young teacher having a friendly meeting with the principal when all of a sudden I felt a strange flutter of nervous energy that went all through my body and became so intense that I could hardly breathe. I thought I was having a heart attack. a co-worker rushed me to the doctor, who gave me a prescription and told me to go get some rest. For many years after that, I suffered through more and… Read more »