Distraction Techniques for Panic Disorder

Panic disorder often goes hand-in-hand with intense emotions like worry, anxiety, sadness, and embarrassment. Its hallmark symptom, panic attacks, often occur alongside various emotions, including fear, unease, nervousness, and apprehension, to name a few.

To address these challenging emotions, individuals with panic disorder may resort to maladaptive behaviors like avoiding certain situations or using alcohol to mask these feelings. However, these strategies are only temporary fixes. They might provide short-term relief, but they can actually increase anxiety in the long run and have other negative impacts.

In contrast, distraction techniques offer a more effective way to manage the symptoms of panic attacks.

What is a Distraction Technique?

A distraction technique is any activity that helps you take your mind off your current emotional state. Instead of letting your upsetting emotions consume you, you shift your focus to something else by engaging in a distracting activity. This allows you to manage your strong emotions by concentrating on something different.

Distraction techniques often complement other coping mechanisms. For example, once you've shifted your attention elsewhere and the intensity of your emotion has decreased, you can address the emotion in a healthier way. You can use coping strategies like relaxation techniques or other self-help techniques.

Signs of a Panic Attack

Panic attacks can leave you feeling overwhelmed by the uncomfortable physical sensations they cause. Some common somatic symptoms are:

• Chest pain
• Rapid heart rate
• Shaking
• Shortness of breath
• Tingling or numbness
• Trembling

These physical symptoms can heighten your fear and anxiety, making you worry about losing control, embarrassing yourself, or even experiencing medical issues due to your symptoms.

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The next time a panic attack or intense anxiety strikes, try to keep your emotions in check by temporarily distracting yourself. Here are some techniques you can try:

1. Count Your Breaths:

• Inhale and exhale, counting as one.
• Continue counting each cycle of breath until you reach 10.
• Start over if you lose count.

2. Use Entertainment:

• Read an interesting book or magazine.
• Watch TV or a movie.
• Listen to calming music.
• Play video games (research shows they can be effective for distracting people from anxiety).

3. Engage in a Relaxation Technique:

• Try visualization, progressive muscle relaxation (PMR), or mindfulness meditation.
• These techniques can help center you and create a sense of calm.

4. Participate in a Creative Pursuit:

• Engage in creative activities like art, crafts, or writing.
• Expressing yourself creatively can reduce strong emotions.

Relaxation activities can divert your mind and help you focus on more pleasant thoughts. Plus, it's hard to feel anxious and upset when you're in a relaxed state.