Introvert panic attack are not too far fetched as introverts could suffer from both anxiety and panic attacks. The thing about panic attacks Is simple, they do not always have a reason to happen, sometimes you don’t have enough time to prepare for it. Unlike an anxiety attack you can feel build up.
Being an introvert means you can get these attacks in unfamiliar places and situations. It could be around people you don’t know well or even at social events which is a lot to handle some times. As an Introvert, when you feel your energy running low, you’re more likely to experience this.
Introverts need to understand the importance of keeping track of their social battery. When Its down, it can give rise to a lot of other things. Social gatherings and constant communication is a sure way to burn introverts out but sometimes it’s way beyond us.
People are going to invite you out, you’ll have company parties etc. Understanding how to manage your social battery and getting enough recharge time afterwards Is key.
What Is an Introvert Panic Attack?
It is safe to say that panic attacks happen the same for a lot of people but how does It affect introverts? This is when the body goes into a panic mode filled with intense fear from anything that could possibly be the trigger. At that point your body goes into fight or flight mode also affecting you physically.
Here are some symptoms of a panic attack:
Heavy breathing
Intense fear
Chest tightness
Sweating
Vivid Imaginations
Shortness of breath.
When you notice these things in an uncomfortable situation, then you’re having a panic attack. But the interesting thing about this phenomenon is that it could happen to you when you’re in your room. By yourself. As long as you’re triggered enough, it’ll get there.
Five Ways To Handle The Introvert Panic Attack
Here are very helpful tips to help you handle your panic attack better.
1. Take Breathing Exercises
This is usually the very first advice you’d be given when an attack starts. Once you’ve figured out you’re having a panic attack, concentrate on your breathing. But understand it isn’t exactly as easy as it might seem. You barely have control over the things around you and within you.
Try taking in deep breaths and if you can’t, begin fast and walk your way up to slow. If you need extra assistance, getting a paper bag should do. Deep breathing is a great way to calm your mind and regain control of your body. It does wonders with stress.
2. Take Yourself Out of The Situation
Taking yourself out of the situation that triggered this response is the next best way to handle it. If you’re in situations like family events or work events that require you to give an excuse for you’re absence, then by all means do. Not everyone quite understands the urgency of a panic attack.
Once you remove yourself from a triggering situation and take deep breaths, you begin to feel a lot better. Never attempt to force yourself to stay in a place you feel uncomfortable in. If you need someone around you to help encourage your breathing, let someone know.
3. Set Boundaries
You can’t go to events you know you’d feel uncomfortable in. Sometimes as introverts we want to challenge ourselves to be all out but that usually doesn’t work out. There’s a difference between challenging yourself or just staying in harms way.
Regulating the kind of events you attend, social activities you engage in etc is a great way to eliminate high anxiety. You can train yourself little by little but going cold turkey? You might want to rethink that.
4. Don’t Lose Touch with Reality
A lot of things happen when you’re having a panic attack. For one you think your heart Is going to stop but somehow it just doesn’t. You feel you’ve lost all control of your environment and it could be hard to know what’s real and what’s not. The influx of negative emotions and thoughts set in and this just makes it worse.
This is why it is crucial to not lose touch with reality. Try to differentiate between what’s real and what’s not. Voice out positive affirmations. If you can’t, think of them. Your body is literally fighting with you and to win, you must first understand it.
5. Do Not Be Ashamed of It
Having a panic attack or being prone to that can leave you feeling out of place. As an Introvert, we tend to struggle sometimes with who we are and there’s just not much you should think about. Accepting that you’re having a panic attack and talking to someone about it Is very healthy and fine.
Unfortunately, not everyone gets it but a lit of people do and all you have to do is open up to find out. Tell people around you what you struggle with and what your triggers are. This can help them get more prepared to face a situation whereby you do have an anxiety or panic attack.
Introvert panic attacks can be triggered by numerous factors so it’s important to put it out there. And educate people around you more. Sometimes the greatest enemy is just ignorance.
