Trauma-related panic attacks can be a terrifying and overwhelming experience. They can strike suddenly and leave you feeling powerless, helpless, and out of control. However, you can learn to manage and overcome these attacks with suitable coping strategies. This article will explore practical coping strategies for trauma-related panic attacks so that you can move from panic to peace. From deep breathing exercises and mindfulness to grounding techniques and cognitive-behavioral therapy, we will discuss strategies to help you regain, reduce and control the impact of panic attacks on your life. Whether you are a trauma survivor or you know someone struggling with panic attacks, this article will provide valuable tools and insights to help you cope with the challenges of trauma-related panic attacks and achieve a greater sense of calm and well-being. So, let’s dive in and explore the practical techniques that can help you move from panic to peace.

Understanding Panic Attacks And Trauma Triggers

Panic attacks usually occur suddenly with intense fear or discomfort and could happen to anyone. However, it is more common in people who have experienced trauma. Trauma can trigger panic attacks, and the symptoms can include rapid heartbeat, sweating, trembling, shortness of breath, chest pain, nausea, and a feeling of impending doom.

It is essential to understand that panic attacks are a natural response to stress and fear and are not signs of weakness or mental illness. Trauma-related panic attacks can be triggered by a specific event, such as a car accident or a physical assault, or they can be triggered by everyday situations that remind you of the trauma.

When coping with trauma-related panic attacks, it is crucial to identify your triggers and understand how they affect you. Doing this allows you to develop a plan to manage the symptoms and thus reduce the occurrence of panic attacks in your life.

The Impact Of Trauma-Related Panic Attacks On Mental Health

Trauma-related panic attacks can have a significant impact on your mental health. They can cause you to be isolated, feel anxious, and depressed. You may feel constantly on edge, waiting for the next panic attack. These feelings can affect your relationships, work, and overall quality of life.

If left untreated, trauma-related panic attacks can lead to post-traumatic stress disorder (PTSD), a severe mental health condition that can cause long-term emotional and physical problems.

It is essential to seek help if you are struggling with trauma-related panic attacks. There are a variety of treatments that could help you in managing the symptoms of panic attacks and hence improve your mental health.

Coping Techniques For Panic Attacks – Deep Breathing, Grounding Exercises, And Mindfulness

Several coping techniques can help you manage trauma-related panic attacks. Deep breathing exercises, grounding techniques, and mindfulness can all be effective in reducing the impact of panic attacks on your life.

Deep breathing exercises involve taking slow, deep, long breaths and focusing on your breath as it enters and leaves your body. Exercises like this can help you relax and reduce your anxiety.

Grounding techniques involve focusing on your senses and your surroundings. For example, you might focus on the feel of your feet on the ground, the sound of a nearby bird, or the smell of fresh flowers. Doing this can help you feel more connected to the present moment and reduce your feelings of panic.

Mindfulness involves focusing on the present moment and accepting your thoughts and feelings without judgment. Practicing mindfulness can help you increase your self-awareness and thus reduce your anxiety.

Seeking Professional Help For Trauma-Related Panic Attacks

If you are struggling with trauma-related panic attacks, it is vital to seek professional help. You do not need to face the challenges of mental health by yourself. You can seek help from a qualified professional. 

Various treatments for trauma-related panic attacks are available, including cognitive-behavioral therapy (CBT), eye movement desensitization and reprocessing (EMDR), Brainspotting, and medication.

CBT is a therapy that helps you change and identify negative thought patterns and behaviors. It can be effective in treating trauma-related panic attacks.

EMDR and Brainspotting are brain-based therapy. EMDR uses eye movements to assist you in processing traumatic memories. Brainspotting therapy uses spots in a person’s visual field to help them process trauma. It accesses trauma trapped in the subcortical brain, the area of the brain responsible for motion, consciousness, emotions, and learning. Both EMDR and Brainspootting can effectively reduce the impact of trauma-related panic attacks.

Medication can also be effective in treating trauma-related panic attacks. Several types of medications can be used, including antidepressants and anti-anxiety medications.

Lifestyle Changes To Manage Panic Attacks – Exercise, Healthy Diet, And Sleep

In addition to seeking professional help, several lifestyle changes can help you manage trauma-related panic attacks. Adequate sleep, regular exercise, and a healthy diet can all effectively reduce your anxiety and improve your mental health.

Exercise could help to relieve stress and feelings of anxiety. A healthy diet and sufficient sleep and rest are also essential as they help you feel more energized and thus improve your overall well-being. 

Support Networks For Coping With Trauma-Related Panic Attacks

A support network can be an important part of coping with trauma-related panic attacks. Sharing your difficulties with trusted friends and family members could help you feel less alone and more supported.

Support groups are another helpful way to connect with others who have experienced trauma and are struggling with panic attacks. There are a variety of support groups available, both in-person and online.

Alternative Therapies For Panic Attacks – Acupuncture, Meditation, And Yoga

Several alternative therapies could help in reducing the impact of trauma-related panic attacks. Acupuncture, meditation, and yoga are all practices that can help you reduce and relax your anxiety.

Acupuncture, which posits tiny needles in specific points on the body, could also help reduce anxiety and improve overall well-being.

Meditation, which involves paying attention to a specific sound, object, or phrase, could help reduce stress effectively and hence help decrease the frequency of anxiety attacks and improve your overall well-being.

Yoga, which involves a combination of breathing exercises, physical postures, and meditation, is another helpful way to help reduce stress and anxiety and improve your overall well-being.

Medication For Panic Attacks – Pros And Cons

Medication can effectively treat trauma-related panic attacks, but it is essential to consider the pros and cons before starting any medicine. Antidepressants and anti-anxiety medications can help reduce your symptoms but can also have side effects.

It is important to work closely with your healthcare provider to select the most suitable course of treatment for your specific needs.

The Importance Of Self-Care In Managing Trauma-Related Panic Attacks

Self-care is an integral part of managing trauma-related panic attacks. This includes taking care of your emotional, physical, and spiritual needs.

Self-care activities include taking a warm bath, reading a book, spending time in nature, practicing a hobby, and resting. Finding activities that help you relax and bring you joy is important. Adequate rest is also essential in helping us to rejuvenate our energy.

Conclusion

Trauma-related panic attacks can be a challenging and overwhelming experience. Still, there are practical coping strategies that can help you manage your symptoms and improve your mental health, such as practicing deep breathing exercises, mindfulness, and grounding techniques regularly to help you move from panic to peace.

If you are struggling with trauma-related panic attacks, it is vital to seek professional help to develop a treatment plan tailored to your specific needs. By making lifestyle changes, building a support network, and practicing self-care, you can reduce the impact of panic attacks on your life and achieve a greater sense of calm and well-being.

The GoodTherapy registry might be helpful to you to find a therapist if you have experienced trauma-related panic attacks. There are thousands of therapists listed who would love to walk with you on your journey. Find the support you need today.

Anxiety is a mental health condition, so it may seem logical to assume it primarily involves mental or emotional symptoms, not physical ones. But anxiety often also involves somatic symptoms, or symptoms felt in the body. In fact, some people may experience more physical symptoms than emotional ones.

Anyone who’s ever felt nervous can likely name many common physical symptoms, including:

• Shaking or trembling
• Flushed skin
• Increased sweating
• Nausea
• Pounding heart

But people living with chronic anxiety issues, including panic, phobias, general anxiety, or social anxiety, may experience more persistent symptoms, even when they don’t have any reason to feel nervous.

These symptoms can resemble those of serious health conditions, and some people may not recognize the nature of their distress. They may worry instead they have heart trouble, chronic migraines, or other health issues. Accordingly, these physical symptoms may not only cause immediate distress, they also often contribute to long-term confusion and stress around the true cause of symptoms.

Learning more about anxiety’s physical effects on the body can help make anxiety more recognizable to people dealing with physical symptoms.

Learning more about anxiety’s physical effects on the body can help make anxiety more recognizable to people dealing with physical symptoms.

Seven Physical Symptoms of Anxiety

Anxiety can cause plenty of physical complaints, so people living with anxiety could notice the following physical signs, in addition to mental health symptoms.

1. Anxiety and dizziness

Dizziness often arises as a symptom of anxiety. You might feel:

• Lightheaded
• Off-balance, particularly in crowded areas or open spaces
• As if you’re spinning or swaying from side to side

The relationship between anxiety and dizziness can go both ways, creating a feedback loop. People who worry about losing their balance, falling, or losing control in a public place may become anxious whenever they feel dizzy, and one symptom may worsen the other.

Research from the Academy of Neurologic Physical Therapy suggests this happens when the vestibular system, which helps regulate sensations of movement in your environment and the position of your body, interacts with the limbic system, which helps regulate emotional experiences.

These fears can lead many to cope by avoiding activities likely to cause one or both symptoms, including physical activity or experiences likely to provoke anxiety or stress. This can have a negative impact on quality of life over time.

2. Anxiety and chest pain

Chest pain is one anxiety symptom that often causes alarm, especially when pain accompanies a rapid increase in heart rate and shortness of breath. These symptoms, of course, can also suggest a heart attack, so many people who experience chest pain worry their symptoms are life-threatening. When seeking emergency medical care, they may feel frustrated and distressed when there’s no medical explanation for their pain and heart palpitations.

But according to one study of 151 patients reporting chest pain, 59 percent had symptoms of anxiety. Research from 2006 supports the finding that people who seek emergency care for chest pain often have anxiety rather than a cardiac condition. Panic attacks, in particular, may share many similarities with an oncoming heart attack.

Someone having a heart attack, however, will most likely experience a squeezing pain that may radiate toward the jaw or left arm. Women often notice pain in their upper back or shoulders.

3. Anxiety and headaches

Experts have linked anxiety to both tension headaches and migraines. Headaches can develop as a symptom of anxiety for many reasons, including the following:

• Sleep disturbances. Insomnia and other sleep issues also commonly occur with anxiety, so many people living with anxiety don’t get enough sleep. Insufficient or disrupted sleep can trigger a migraine.
• Low serotonin. Some research suggests the neurotransmitter serotonin can help regulate emotional health. Low levels of serotonin may contribute to mental health symptoms, including anxiety. A rapid drop in serotonin levels could also narrow your blood vessels, which can lead to headaches.
• General stress. Stress can contribute to anxiety, especially when you feel overwhelmed and aren’t sure how to cope. Both stress and anxiety can cause muscles to tense up repeatedly, and lingering muscle tension often leads to head pain. But stress is also known to trigger migraines.

4. Anxiety and digestive issues

Persistent gastrointestinal distress often occurs as a physical symptom of anxiety. Medical research suggests this happens because of the connection between the brain and the gut. Nerves shared by the gut and the brain can interact with each other and have a negative impact on normal bodily processes.

Most people have experienced stomach “butterflies” or nausea when nervous or worried about something. But people living with chronic anxiety might notice more serious issues, such as:

• Chronic stomach pain or cramping
• Diarrhea or vomiting
• Constipation
• Appetite changes
• Ulcers
• Worsened irritable bowel syndrome (IBS)

Worries about experiencing things like vomiting or diarrhea in public can contribute to increased anxiety and emotional distress. Long-term GI distress can even make it difficult for some people to function as they usually would, which can lead to significant negative consequences for their quality of life.

5. Anxiety and breathing difficulties

Many people experience breathing problems when feeling anxious. Breathing troubles can range from hyperventilation, or very rapid breathing, to sensations of choking or feeling unable to draw a breath.

These symptoms don’t typically persist over time. They generally happen whenever a situation becomes tense or involves some fear or nervousness. Panic attacks often involve choking sensations, and it’s not uncommon to feel as if you can’t breathe. These feelings can be very frightening, and they often worsen anxiety’s emotional symptoms.

6. Anxiety and numbness

Numbness or tingling can also occur as a physical sign of anxiety. People with anxiety tend to experience this sensation, often described as pins and needles, in the hands, arms, legs, or feet.

Experts believe it happens in response to bodily arousal. Anxiety symptoms develop when the body feels threatened. In response to this perceived threat, the body redirects its resources, like blood, away from the extremities and to the more essential organs, such as the heart.

Hyperventilation can also contribute to numbness and tingling. When you hyperventilate, you end up with an excess of oxygen in your blood. This excess of oxygen means the body doesn’t have enough carbon dioxide to maintain typical processes. As a result, blood vessels constrict, and blood doesn’t flow to areas the body considers less essential, like hands and feet. Other symptoms, including head pain, increased heart rate, and dizziness can also happen in response to this lack of carbon dioxide.

7. Anxiety and chronic pain

There’s plenty of scientific evidence supporting the connection between chronic pain and anxiety.

Results of one study from 2013 found that, among 250 people living with chronic pain, 45 percent of them also had symptoms of at least one type of anxiety. The chronic pain patients who also had anxiety tended to experience greater pain and lower quality of life than those who did not have anxiety symptoms.

People with both chronic pain and anxiety often have a lower tolerance for pain and become trapped in a distressing cycle of symptoms.

People constantly in pain may:

• Feel distressed and worried about experiencing more pain
• Avoid activities that could relieve anxiety symptoms because pain makes it difficult to move around.
• Become anxious about their ability to take care of responsibilities due to pain

Long-term chronic pain has also been linked to depression. It’s not uncommon for people living with anxiety and chronic pain to also have symptoms of depression.

Long Term Effects of Anxiety

Anxiety symptoms develop because the body mistakenly believes it’s about to face a serious threat. Physical and emotional symptoms result from bodily changes known as the “fight-or-flight” response. Once the body engages in this mode, hormones enter the bloodstream at higher levels than usual, triggering those well-known symptoms of anxiety.

So, although anxiety serves an important purpose—to prepare the body to face threats in the environment—problems can develop when anxiety sends the body into fight-or-flight mode too often or the body remains in fight-or-flight mode for a long period of time, which can happen when you have trouble coping with anxiety symptoms.

Medical research has found evidence to suggest links between long-term anxiety and the following conditions:

• Heart attack and other cardiovascular issues
• High blood pressure
• Irritable bowel syndrome (IBS)
• Chronic obstructive pulmonary disease and other respiratory issues

To sum up, people with anxiety, especially untreated anxiety, don’t only experience immediate physical and emotional symptoms of anxiety. They may also see a decline in overall health over time.

Can Therapy Help with the Physical Effects of Anxiety?

Just as therapy can help address the emotional impact of anxiety, it can also help people manage physical symptoms. Addressing anxiety causes and triggers will generally lead to improvement of all symptoms, physical or mental.

People who experience physical symptoms of anxiety will typically work with a therapist who helps them identify and address possible causes or triggers of anxiety. Specific types of therapy, including cognitive behavioral therapy (CBT) or exposure therapy, can help people learn to address anxiety in the moment and learn potential methods of reducing anxiety in daily life.

But therapists can also offer guidance on specific ways to address physical symptoms. These might include:

• Breathing exercises to cope with hyperventilation
• Coping skills and lifestyle remedies to manage pain or headaches
• Relaxation techniques to decrease muscle tension and pain
• Tips to better manage stress and help prevent various physical symptoms from developing

Because many physical signs of anxiety do resemble symptoms of serious health conditions, it’s always wise (and highly recommended) to talk to a doctor about any concerning physical symptoms, especially if you have any doubt about what’s causing the symptom.

This is particularly important with chest pain. Since chest pain occurs during heart attacks as well as panic attacks, it’s often best to talk to a medical professional even when you feel certain anxiety has caused the pain. Once they’ve ruled out a heart attack or similar issues, talking to a therapist can be a helpful next step.

Find a compassionate, skilled therapist at GoodTherapy today.

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