DeepSummary
The episode discusses the psychology behind panic attacks, their causes, and the distinction between panic attacks and anxiety disorders. It explains the evolutionary purpose of panic as a survival response, but notes that for some people, this alarm system is overly sensitive and activated by relatively harmless triggers. The host shares personal experiences with panic attacks and provides evidence-based tips for managing them, such as breathing exercises, grounding techniques, and visualization exercises.
The host emphasizes the importance of not avoiding or suppressing panic attacks, as this can make them stronger in the long run. Instead, she suggests acknowledging and accepting the feeling, as panic cannot last forever and will eventually subside. She also cautions against excessive caffeine and alcohol consumption, which can exacerbate panic attacks.
The episode includes a guided meditation and visualization exercise to help listeners through a panic attack. The host encourages listeners to be compassionate with themselves and reminds them that panic attacks, while overwhelming, are not physically harmful and can be overcome.
Key Episodes Takeaways
- Panic attacks are an evolutionary survival response, but for some people, this alarm system is overly sensitive and triggered by relatively harmless stimuli.
- Avoiding or suppressing panic attacks can make them stronger in the long run; it's better to acknowledge and accept the feeling.
- Panic attacks cannot physically harm you and will eventually subside on their own.
- Breathing exercises, grounding techniques, and visualization exercises can help manage panic attacks.
- Excessive caffeine and alcohol consumption can exacerbate panic attacks.
- Reframing panic attacks as a harmless entity that you can approach and understand can help release fear around them.
- You have the power and control over your emotions, including panic attacks, since they originate from within you.
- Self-compassion and reminding yourself that you've survived panic attacks before can help you get through them.
Top Episodes Quotes
- “I always like to give my anxiety 30 seconds to do whatever it wants to do when I'm about to have a panic attack. 30 seconds to ruin my life, to scream out loud, to cause my heart to stop. But when that's done, I'm going to move on.“ by Jemma Beggs
- “When we visualize our anxiety as something that is harmless, something that we can see, we can hold, that we can approach, we release a lot of that additional fear we have around what it can do to us, the harm it can cause.“ by Jemma Beggs
- “Remember, it is just a feeling, no different to feeling joyful or frustrated or happy or angry. These emotions exist only within you and your panic is not going to hurt you. It is not physical. It has come from you and therefore you can control it.“ by Jemma Beggs
Entities
Company
Product
Person
Episode Information
The Psychology of your 20s
iHeartPodcasts
2/27/24
Panic attacks are awful, they sneak up on us in the worst moments and make us feel overwhelmed by an invisible fear. In today's episode we are going to talk through the psychology of panic attacks including:
- Why they occur?
- Panic disorders vs. panic attacks
- The flight, fight, freeze or fawn response
- The car alarm analogy
- The function of anxiety and panic
- Anxiety avoidance vs. acceptance
- 7 evidence based tips for managing panic attacks
We also have a 7 minute meditation at the end of the episode that will talk you through a visualisation exercise for managing an actual panic attack. Listen now!
If you need immediate help please call your local crisis centre or access the following resources:
- 988 Mental Health Emergency Hotline (US)
- 13 11 14 Lifeline (Australia)
- https://www.nhs.uk/service-search/mental-health/find-an-urgent-mental-health-helpline (UK)
Follow Jemma on Instagram: @jemmasbeg
Follow the podcast on Instagram: @thatpsychologypodcast
See omnystudio.com/listener for privacy information.