Panic Attacks as a Consequence of Narcissistic Abuse

Published on: October 10, 2023

by Art Florentyna

Personal Development Coach

Disclaimer: If you experience any discomfort that raises concerns about your health, it’s crucial to call for emergency assistance and seek immediate medical attention. If you worry about the possibility of being perceived as ‘foolish’ for seeking medical help when you have difficulty distinguishing between physical distress, such as a heart attack, and psychological distress, remember that your health and well-being are the top priorities. There is no ego to be brought into this. A trip to the hospital for a medical assessment can be invaluable in providing assurance that there is no imminent physical danger. This reassurance can then allow you to focus on improving your mental health and working toward a better state of overall well-being.

A panic attack is a sudden and intense episode of extreme anxiety and fear. While the experience can vary from person to person, a panic attack typically involves a combination of physical and psychological symptoms.

As a survivor, I can attest, from past personal experiences, that a panic attack feels intensely physical. In my case, it felt as if I was having a heart attack, with tangible pain pressing down on my chest and almost feeling like my heart was being physically squeezed. Upon reaching the hospital, I was informed that it wasn’t a heart attack but a panic attack. I was shocked at how real and physical it felt. The pain emanating from my chest was excruciatingly physical, painful, and undeniably real. Although not everyone will experience a panic attack in the same way that I did, nevertheless, the symptoms can feel absolutely real, from nausea to an overwhelming sense of terror.

Physical Symptoms:

• Rapid Heartbeat: You may feel like your heart is pounding or racing, often described as palpitations. Shortness of Breath: You may have difficulty breathing, feel like you’re choking, or have a tightness in your chest.
• Sweating: Profuse sweating, even if you’re not in a hot environment, is common.
• Trembling or Shaking: Your body may shake uncontrollably.
• Feeling Lightheaded or Dizzy: You might feel as though you’re going to faint or lose control. Nausea or Upset Stomach: Some people experience gastrointestinal symptoms such as nausea or stomach discomfort.
• Chills or Hot Flashes: You may alternate between feeling extremely cold and extremely hot. Numbness or Tingling: Some people report sensations of tingling or numbness in their extremities.
• Chest Pain: Chest discomfort or pain can be mistaken for a heart attack.

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Psychological Symptoms:

• Intense Fear: You might experience a strong, overwhelming sense of fear or dread, often accompanied by the feeling that something terrible is about to happen.
• Sense of Doom: A belief that you are in grave danger or that you’re about to die is common during a panic attack.
• Detached from Reality: Some people feel detached from their surroundings, as if they are observing themselves from outside their own body (depersonalization) or as if the world around them is unreal (derealization).
• Fear of Losing Control: You may worry that you’re losing control of your thoughts, emotions, or actions.
• Fear of Going Crazy: It’s not uncommon to fear that you’re losing your sanity during a panic attack.

Scapegoats can potentially develop panic attacks due to the chronic stress, emotional abuse, and traumatic experiences they endure.

1. Chronic Stress: Scapegoats are subjected to ongoing stress, criticism, blame, and emotional manipulation. The cumulative effect of chronic stress can contribute to the development of anxiety disorders, including panic attacks.
2. Emotional Abuse: Scapegoats often experience emotional abuse, including verbal attacks, humiliation, and gaslighting. This emotional trauma can manifest in the form of panic attacks as a physiological response to the psychological distress.
3. Traumatic Experiences: Scapegoats may have faced traumatic events or situations within the family dynamic. Trauma can lead to heightened emotional responses, triggering panic attacks as a way for the body to cope with overwhelming emotions.
4. Unresolved Childhood Trauma: Scapegoats may carry unresolved trauma from their childhood, and panic attacks can be a manifestation of repressed emotions and memories associated with the trauma.
5. Insecurity and Fear: Constant feelings of inadequacy, insecurity, and fear of rejection or abandonment, often instilled by the dysfunctional family system, can contribute to heightened anxiety levels and panic attacks.
6. High Sensitivity to Criticism: Scapegoats may develop a heightened sensitivity to criticism due to the constant blame and shame they experience. Fear of judgment and criticism can trigger panic attacks.

Things You Can Do in the Moment:

Deep Breathing for Panic Attack Management

When experiencing a panic attack, your body enters a state of heightened arousal, often referred to as the ‘fight, flight, or freeze’ response. This response involves the release of stress hormones like cortisol, which prepare your body to deal with a perceived threat. However, in the case of a panic attack, in which there is no real external physical threat, your body’s alarm system has been triggered inappropriately.

During a panic attack, your breathing often becomes rapid and shallow. This quick and shallow breathing can further exacerbate feelings of anxiety and panic. Deep breathing involves consciously slowing down your breathing rate. When you practice deep breathing, you send signals to your brain that there is no immediate threat. This counteracts the erroneous signal that triggered the panic attack in the first place. It reassures your brain that you are safe and helps reduce the intensity of the attack.

The 4-7-8 Technique

Inhale deeply for a count of 4, hold your breath for a count of 7, and exhale slowly for a count of 8. This controlled breathing pattern helps restore balance to your body’s autonomic nervous system, reducing the activation of the “fight or flight” response.

Grounding Techniques:

Focus On Your Senses

• Name 5 things you can see: Look around and identify five objects or elements in your immediate environment. For example, you might say, “I see a blue chair, a bookshelf, a painting on the wall, a plant, and a window.”
• Name 4 things you can hear: Pay attention to the sounds around you and list four of them. It could be the humming of a fan, birds chirping outside, a distant conversation, or the ticking of a clock.
• Name 3 things you can touch: Explore your sense of touch by identifying three different textures or sensations. For instance, you could say, “I can feel the softness of the couch, the smoothness of the table, and the warmth of my coffee mug.”
• Name 2 things you can smell: If there are any scents in your environment, acknowledge two of them. It might be the aroma of coffee brewing or the fragrance of flowers in a vase.
• Name 1 thing you can taste: If you have something to taste, such as a piece of candy or a sip of tea, focus on that taste sensation for a moment.

Holding an Ice Cube

Take an ice cube: Simply hold an ice cube in your hand.

Notice the sensations: Pay close attention to how it feels. You’ll likely experience coldness, discomfort, and even a mild stinging sensation.

Focus on your breath: As you hold the ice cube, concentrate on your breath. Take slow, deep breaths in and out.

This technique can help shift your focus away from overwhelming emotions and provide a physical sensation to ground yourself in the moment. It’s a tool used to regulate intense feelings and promote mindfulness.

Anchoring

To effectively use this tool, it’s essential to create your anchors in advance, allowing you to access them when you need them the most.

Start by identifying how it feels in your body when you’re connected with your inner power, your zone of resilience. Then, create a physical, visual, or auditory cue that can serve as your anchor to bring you back to this zone.

• The Physical Anchor: Find a specific body posture that embodies the experience of being in your place of strength. Feel the ground beneath your feet and center yourself on your core.
• The Visual Anchor: Visualize a source of power that holds personal significance for you. It could be an image from nature, such as a river or the sun, an animal that resonates with you, a figure you admire, or a spiritual symbol. When triggered, visualize this image. With a series of deep breaths, imagine drawing the power represented by this image into your body.
• The Auditory Anchor: Create a short phrase or a series of words that evoke your sense of inner resilience.

‘I am strong’ ‘I am worthy’ ‘I can overcome’ ‘My spirit is unbreakable’ ‘I love and trust myself’

Long-Term Care for Panic Attacks:

Physical Exercise

Incorporating physical exercise into your routine can be beneficial in the long term. Start slowly and gradually introduce exercise into your life. Regular physical activity can help manage anxiety and stress.

Seeking Professional Help for Panic Attacks

Seeking professional help is a crucial step in managing and preventing panic attacks. There are various professionals with expertise in this area, and it’s essential to find the right fit for your specific needs.

Consider exploring alternative therapeutic approaches to complement traditional treatments. For instance, working with an art therapist can provide distinct avenues for expressing and releasing emotions. Alternative healing approaches can also help foster connections and alleviate anxiety, especially when verbal expression feels challenging.

Medications

If you’re struggling with panic attacks, don’t hesitate to speak with your doctor about your symptoms. It’s essential to remember that seeking help for mental health concerns is not something to be ashamed of or kept hidden. Reach out for support. While medications may not be the preferred long-term solution for everyone, they can offer relief from symptoms in the short term, providing a moment of calm as you embark on your journey of healing, personal development, and self-discovery.

Dietary Choices

Consider making dietary adjustments for better long-term mental health. It’s advisable to reduce or avoid consumption of sugar, coffee, alcohol, and cigarettes. These substances can sometimes exacerbate anxiety and panic symptoms.

Mindfulness and Relaxation Techniques

Incorporating mindfulness and relaxation techniques into your daily routine can be a powerful way to manage stress and reduce the frequency and intensity of panic attacks. Practices such as meditation, yoga, and deep breathing exercises can help calm your mind, improve focus, and promote a sense of inner peace.

Establishing a Healthy Sleep Routine

Quality sleep is crucial for overall well-being and mental health. Establishing a consistent sleep routine, practicing good sleep hygiene, and ensuring you get adequate rest can play a significant role in managing anxiety and reducing the risk of panic attacks.

Published on: October 10, 2023

by Art Florentyna

Personal Development Coach