EFT Tapping for Panic Attacks: A Holistic Approach
In this article, you will learn about panic attacks, their causes and types, and the potential of EFT Tapping to offer relief to those grappling with panic attacks. Discover how this transformative practice with an experienced EFT Practitioner can provide a pathway towards managing panic and regaining control over your emotions.
In the rich tapestry of human emotions, panic stands out as a vivid thread of stark contrast—a sudden crescendo that disrupts the symphony of your inner life.
Like an unexpected lightning bolt, it strikes without a preamble, casting a shadow over moments that were once serene and composed.
Visualise a tranquil garden suddenly disturbed by a gust of wind, sending petals swirling and leaves into an impromptu dance.
Panic, much like this disruptive wind, possesses the power to disturb the delicate equilibrium you tirelessly endeavour to maintain. It arrives unannounced, transforming moments of tranquillity into disarray.
Amidst these tumultuous emotional landscapes, a question takes shape, "Is there a method, an unexplored avenue, that offers a way to navigate through the labyrinthine corridors of panic?"
WHAT IS A PANIC ATTACK?
A panic attack is an intense and sudden surge of overwhelming fear or anxiety that can strike without warning. It is an acute episode of heightened emotional and physical distress, often characterised by a rapid onset of intense symptoms (1).
During a panic attack, individuals may feel an overpowering sense of doom, as if they are facing an imminent threat, even when no obvious danger is present.
Physiologically, panic attacks can trigger a cascade of responses. Heart palpitations, rapid breathing, and a feeling of tightness in the chest are common manifestations, mirroring the body's fight-or-flight response.
Sweating, trembling, and a sensation of choking might also occur. In some instances, individuals may experience a disconnect from reality, feeling detached from themselves or their surroundings—an experience known as depersonalisation or derealisation.
The duration of a panic attack varies, usually peaking within minutes before gradually subsiding. The aftermath may leave individuals feeling drained and emotionally fragile.
It's important to note that panic attacks can occur as isolated incidents, but if they become recurrent and start affecting daily life, they might be indicative of panic disorder.
Approximately 11% to 12% of individuals will experience at least one panic attack in their lifetime. Panic disorder and panic attacks occur more frequently in women than in men. Women are estimated to be (3.8%) as likely to experience panic disorder compared to men (2).
CAUSES OF A PANIC ATTACK:
Panic attacks can be a result of several factors:
1.
Biological Factors
Sometimes, the way your brain is wired can make you more likely to have panic attacks. It is a bit like how some people's bodies react more strongly to certain things, just like how some people sneeze when they see bright light.
2.
Environmental Triggers
Situations that make you really stressed or scared can suddenly bring on a panic attack. Imagine if you are afraid of dogs and suddenly a big dog runs towards you - that could trigger a panic attack.
3.
Health Conditions
Certain health issues or using substances like alcohol or drugs can mess with your body's balance and lead to panic attacks. It is a bit like how eating too much candy can make you feel sick.
4.
Cognitive Factors
The way you think can also play a role. If you are always thinking about bad things happening, it can make your mind anxious and trigger panic attacks. It is similar to worrying about a test and then feeling really nervous.
5.
Personality Traits
Some people are just naturally more anxious or really want things to be perfect. These traits can make panic attacks more likely, like if you are always worried about being late and then suddenly, you are stuck in traffic.
6.
Past Trauma
If you have been through something really scary or bad before, it can make you more sensitive to panic attacks. It is a bit like if you had a bad experience in a swimming pool, you might get really anxious around water later.
Adverse childhood experiences (ACEs) are negative experiences that happen between the ages of 1 and 17. These experiences are usually traumatic events. ACEs can contribute to the development of panic attacks.
7.
Neurological Factors
Your brain controls everything, including how you feel. If there is something not quite right in how your brain works, it can trigger panic attacks. Think of it like a car engine hiccupping and making the ride bumpy.
SYMPTOMS OF PANIC ATTACK
A panic attack feels like your body hitting the panic button out of nowhere. It's like your body's alarm system goes off even when there's no real danger around. During a panic attack, you might experience:
- Palpitations
- Pounding heart
- Accelerated heart rate
- Sweating, trembling, or shaking
- Sensations of shortness of breath or smothering,
- Uncomfortable feelings of choking, chest pain or discomfort
- Nausea or abdominal distress
- Feeling dizzy or unsteady
- Light-headedness, or faint
- Chills or heat sensations
- Paranesthesia (numbness or tingling sensations)
- Derealisation (feelings of unreality)
- Depersonalisation (being detached from oneself)
- Fear of losing control or "going crazy", and fear of dying.
TYPES OF PANIC ATTACKS
1.
Expected or Triggered Panic Attacks
Occurs in response to specific triggers or situations. For ex, fear of flight and claustrophobia.
2.
Unexpected or Untriggered Panic Attacks
Occurs suddenly without any identifiable trigger and does not accompany any cues, such as having fearful thoughts or situations.
CYCLE OF A PANIC ATTACK
The cycle of a panic attack often follows a pattern that involves several stages. Here is a general overview of the cycle of a panic attack:
1.
Trigger or Cue
A panic attack is often preceded by a trigger or cue, which can be a specific situation, thought, or physical sensation. Triggers can vary widely and are unique to everyone.
2.
Alarm Response
Once triggered, the body's alarm response, often referred to as the "fight-or-flight" response, is activated. This response involves the release of stress hormones (such as adrenaline) and physiological changes aimed at preparing the body to deal with a perceived threat.
3.
Physical Symptoms
The activation of the alarm response leads to the experience of intense physical symptoms, which can include rapid heartbeat, shortness of breath, chest pain, sweating, trembling, dizziness, and a sense of impending doom or loss of control.
4.
Cognitive and Emotional Responses
As physical symptoms intensify; individuals may also experience cognitive and emotional responses. These can include feelings of fear, panic, confusion, or detachment, as well as racing thoughts, catastrophising, or a strong urge to escape the situation.
5.
Peak Intensity
The panic attack reaches its peak intensity during this stage, typically within a few minutes. The physical, cognitive, and emotional symptoms are at their most severe during this phase.
6.
Subsiding of Symptoms
After reaching the peak intensity, the symptoms of the panic attack gradually start to subside. The duration of this stage can vary, but panic attacks usually last for several minutes to an hour.
7.
Recovery and Post-Attack Effects
Following the subsiding of symptoms, individuals may experience a period of recovery where they gradually return to their baseline state. Some individuals may also experience lingering effects, such as fatigue, emotional exhaustion, or a heightened sense of anxiety disorders and hypervigilance.
It is important to note that the cycle of a panic attack can vary from person to person, and the duration and intensity of each stage can differ. Understanding this cycle can help individuals recognise and manage panic attacks more effectively.
WHAT IS EMOTIONAL FREEDOM TECHNIQUES?
Using the Timeline technique is extremely useful. The EFT Timeline involves using tapping to work through past events, memories, or traumas that might be contributing to current emotional challenges or negative beliefs. It aims to release emotional blockages and create a more positive emotional state.
DOES EFT TAPPING WORK ON PANIC ATTACKS?
Emotional Freedom Techniques is a therapeutic technique that combines elements of acupressure and psychology.
While the scientific evidence is still developing, some individuals have reported positive effects of EFT tapping on various conditions, including panic attacks. Here's how EFT tapping may potentially help with panic attacks:
A. Stress and Anxiety Symptoms Reduction: The EFT Tapping technique has shown promise in reducing stress and anxiety levels. As stress is a common trigger for panic attacks, utilising EFT tapping to lower stress levels may potentially help in managing and preventing panic attacks.
B. Emotional Regulation: EFT Tapping session involves acknowledging and addressing specific emotions or emotional triggers. By tapping on acupressure points while focusing on the emotions associated with panic attacks (such as fear or anxiety), individuals may find relief from emotional tension, potentially reducing the intensity or frequency of panic attacks.
C. Coping Mechanism: EFT Tapping provides individuals with a tangible and structured coping mechanism during moments of panic or distress. The physical act of tapping and focusing on specific thoughts or sensations can serve as a grounding technique, helping individuals regain a sense of control and reduce the severity of panic attack symptoms.
D. Mind-Body Connection: EFT Tapping encourages individuals to connect with their body and be more aware of physical sensations and emotions. By addressing any underlying emotional imbalances and promoting overall well-being, EFT treatment may contribute to a reduction in panic attack occurrences.
If you are new to the concept of EFT Tapping, download the booklet below:
HOW TO USE EFT TAPPING FOR PANIC ATTACK?
The tapping process for panic attack tapping sessions is as follows:
Step 1:
Draw a Timeline:
A timeline is drawn from zero years to your current years.
Step 2:
Identify the Target Memory or Event:
Choose a specific memory, event, or situation from your past that you believe is connected to your current emotional challenges. This could be a traumatic event, a negative experience, or a specific belief you hold about yourself.
Step 3:
Rate the Emotional Intensity:
On a scale of 0 to 10, rate the emotional intensity or distress associated with the chosen memory or event (0 being the lowest and 10 being the highest level of intensity).
Step 4:
Setup Statement:
Create a setup statement that acknowledges the negative emotions you feel about the memory while affirming self-acceptance. For example,
"Even though I feel [negative emotion] about [memory/event], I deeply and completely accept myself."
Step 5:
Tap Through the Energy Points:
While focusing on the memory, gently tap through the EFT Tapping points (head, eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, under the arm, and wrist) while repeating reminder phrases related to the memory and the associated emotions.
Step 6:
Reframe and Release:
After a few rounds of tapping, shift your mental focus to a positive reframing of the memory or event.
This could involve finding lessons learned, gaining a new perspective, or acknowledging personal growth. Continue tapping while incorporating the new positive perspective.
Step 7:
Reassess Emotional Intensity:
After completing the tapping rounds, reassess the emotional intensity of the memory using the 0 to 10 scale. Ideally, you should notice a decrease in emotional distress.
Step 8:
Repeat as Needed:
You can repeat the EFT Timeline technique with the same memory or move on to other memories that might be contributing to your emotional challenges.
The goal is to continue releasing emotional blockages and promoting healing.
“When you look at a person, any person, everyone has a story. Everyone has gone through something that has changed their life. Anxiety, depression, and panic attacks are not signs of weakness. They are signs of trying to remain strong for way too long.”
DEEPIKA PADUKONE
BONUS: Additional Strategies to Overcome Panic Attacks
1.
Deep Breathing
When panic strikes, practice slow, deep breathing. Inhale for a count of four, hold for four, and exhale for four. This technique helps calm your body's stress response.
2.
Grounding Techniques
Stay connected to the present by focusing on your surroundings. Describe what you see, touch, hear, and smell. This practice anchors you in the current moment.
3.
Positive Self-Talk
Challenge negative thoughts with positive affirmations. Remind yourself that panic attacks are temporary, and you possess the strength to cope.
4.
Relaxation Techniques
Employ methods such as progressive muscle relaxation or visualization to ease tension and promote a sense of calm.
5.
Mindfulness
Learn mindfulness techniques, like EFT Tapping, to stay present and prevent your mind from spiraling into panic-inducing thoughts.
6.
Gradual Exposure
Confront your triggers in a controlled manner to reduce their power over time. Start with small exposures and gradually work your way up.
7.
Medication
If panic attacks are frequent, consult a healthcare professional. Medications can help manage symptoms, especially when combined with therapy.
8.
Professional Help
Consider Cognitive Behavioral Therapy (CBT) to learn strategies for coping with and preventing panic attacks. A therapist can provide guidance.
9.
Lifestyle Changes
Prioritise sleep, exercise, and maintain a balanced diet. These contribute to overall emotional well-being.
10.
Support Network
Share your experience with loved ones who can offer understanding and encouragement.
CONCLUSION
In the intricate landscape of human emotions, panic attacks emerge as tempestuous storms that disrupt the tranquility you yearn for.
However, armed with knowledge, techniques, and a resilient spirit, individuals can navigate these tumultuous waters.
Overcoming panic attacks is a process. It is okay to seek help, and you're not alone in this journey. With time and practice, you can regain control over your emotions and find relief from the grip of panic.
As the symphony of emotions continues, may EFT Tapping be the soothing melody that guides you toward serenity and emotional freedom.
Continue to learn and explore!
Love,
Dr Rangana Rupavi Choudhuri (PhD)
P.S. Want to discover if EFT is right for you? Book a Complimentary Discovery call.
In summary, EFT Tapping plays a crucial role in overcoming panic attacks, complementing techniques such as deep breathing, grounding, and positive self-talk. The timeline technique, while offering healing, emphasizes the importance of professional guidance. The journey towards managing panic attacks is unique to everyone, but EFT Tapping shines as a beacon of hope—a method to rediscover emotional balance amidst the tempest of panic.
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