Guided Walkthrough to Stop a Panic Attack

Therapy in a Nutshell

Therapy in a Nutshell -Emma McAdam

Mental Health, Health & Fitness, Education, Health & Fitness:mental Health, Self-improvement

4.8 • 657 Ratings

🗓️ 5 January 2023

⏱️ 9 minutes

🔗️ Recording | iTunes | RSS

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Summary

So, you’re having a panic attack? If you’re right in the middle of a panic attack, this video is for you. For many people, a panic attack feels like a lot of intense physical symptoms. Maybe your heart is pounding, you feel faint or tingly, you’re afraid that you’re going to pass out or have a heart attack. In this video we’ll walk you through how to know if it’s anxiety causing those symptoms and some practical steps to stop the panic cycle. Because you’re going to be ok. You are safe. These sensations feel scary but they’re not going to hurt you. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanuts... Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.co... Support my mission on Patreon: https://www.patreon.com/therapyinanut... Sign up for my newsletter: https://www.therapyinanutshell.com?utm_medium=YTDescription&utm_source=YouTube Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/bes... Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/c... If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Transcript

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0:00.0	This is the Therapy in a Nutshell podcast. I'm Emma McAdam, a licensed marriage and family therapist.
0:06.0	These episodes are filled with research-backed therapeutic education that you can start applying in your life today.
0:11.6	I hope you find today's episode beneficial, and if you know of someone who could benefit from this podcast, please don't hesitate to share it.
0:19.1	Let's work together and share tools everyone can use to help
0:22.2	deal with the difficult mental health struggles they're going through. Each podcast episode comes
0:27.3	from a corresponding video. You can find them on the Therapy in a Nutshell YouTube channel.
0:32.9	Also, these podcasts are educational and don't replace the advice or direction you may be receiving from
0:39.5	a therapist or other health professionals. Please enjoy the episode. So, you're having a panic attack.
0:47.3	If you're right in the middle of a panic attack, this video is for you. For many people,
0:52.6	a panic attack feels like a lot of intense physical symptoms.
0:57.3	Maybe your heart is pounding, you might feel faint or tingly, or you're afraid that you're
1:03.3	going to pass out or have a heart attack. In this video, I'll walk you through how to know
1:08.4	if it's anxiety causing those symptoms and some practical steps
1:12.0	to stop the panic cycle because you're going to be okay. You are safe. Now these sensations
1:20.7	you're having, they feel scary, but they're not going to hurt you. So first, let's try this experiment.
1:29.2	Does moving around make your symptoms feel slightly better
1:33.8	or slightly worse?
1:35.8	If walking around makes you feel a little better,
1:39.4	that's one indicator that this is anxiety,
1:42.0	not a physical condition. Panic attacks are the physical sensations
1:46.6	of the fight-flight freeze response going into overdrive, not a heart attack. Panic attacks
1:52.7	are caused by being afraid of the fight-flight freeze symptoms. These symptoms feel really
	...

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