How To Deal With Panic Attacks During Detox

Panic attacks are a common symptom of withdrawal. Among most substances, panic attacks are a common and unpleasant factor that you may encounter during alcohol detox or drug detox.

As many people use substances to cope with an underlying anxiety disorder, panic disorder and withdrawals can be present at the same time. The process of detox is stressful, and if you’re already susceptible to panic attacks, it may worsen them.

We’re going to take a close look at panic attacks and what you can do to get through them.

Common symptoms

Most people are familiar with the symptoms of a panic attack, but knowing what they are and how long they can be expected to last helps you to be prepared for them. Symptoms include:

• Racing heartbeat
• Feeling faint, dizzy or lightheaded
• Feelings of loss of control
• Sweating and shaking
• Difficulty breathing
• A tingling sensation
• Nausea

Many people who experience panic attacks report feeling a sense of impending doom. This is a particularly difficult symptom as it can distort your perception of what’s happening. For instance, your heart might be racing because you’re having a panic attack – but you also have a sense of impending doom, which leads you to believe that your racing heart indicates a serious problem, like a heart attack. This makes you panic even more and worsens the attack.

This is why simply being aware that you’re having a panic attack and that it’s temporary (panic attacks generally last 5-30 minutes) is helpful. It’s easy for your thoughts to get distorted by panic attacks, but they’re normal and they will pass.

Coping strategies

Most practical ways of coping with panic attacks are about redirecting your focus to the present moment. Panic attacks can make your thoughts race, and you can feel out of control. Tactics that can bring you back into control and back into the present are:

Controlled breathing

This can be counting your breaths or slowing and deepening your breathing. You can try the physiological sigh technique, which involves two inhalations followed by a long exhalation. This is a 1930s technique that has recently reentered popular consciousness due to its ability to slow your heart rate.

Stamping or jogging on the spot

This is an easily accessible physical technique that many find grounding.

Focusing on your sense of touch

Carrying strong-tasting mints or touching textured surfaces around you can help you to ground yourself.
These techniques are meant to get you through the acute panic you’re experiencing when you’re in a full-blown attack. If you’re experiencing panic attacks regularly, you’ll want to introduce some more elements to keep you calmer and more grounded.

Supportive environments, supportive people

Wherever you’re detoxing, whether it’s as an inpatient or not in a professional setting, set up your environment to be as calming and comfortable as possible. Lighting, noise, and smells all contribute to how the space you’re detoxing in feels – you might think you’re not noticing harsh overhead lighting or bad smells, but they won’t be helping. Try dimmed lights, scented candles or essential oils, and calm music played low.

Ask friends and family to help you set up your space. They can also help you with the practicalities of making your detox space as physically safe as possible. Avoid tripping hazards and prioritise soft items.

Medical interventions

You may be offered medication as part of detox to manage panic symptoms. These can vary depending on the substance you’re dependent on and the symptoms you’re experiencing. These can include antidepressants, benzodiazepines and beta blockers.

These must be taken as directed by a medical professional. Benzodiazepines, in particular, can lead to their own withdrawal symptoms if taken long-term and not as directed.

Self-care

Being hungry, tired and stressed will all leave you more susceptible to panic attacks, so it’s important to take care of yourself while you’re feeling vulnerable. Eat decent food, even if you don’t feel like it, and ensure you drink enough water. Try to get some sleep, and if you can’t, just resting can be enough. You may feel like moderate exercise, but gentle stretching will help.

Avoiding things that make panic attacks worse

Many people reach for coffee and nicotine when withdrawing or recovering from drug addiction or alcohol addiction, but if you’re prone to panic attacks, these should be avoided.
Nicotine is stimulating and is associated with panic attacks. If you’re already experiencing them, they can increase the duration and severity of the attacks.

Caffeine is similar – it’s capable of aggravating the symptoms of panic disorders, particularly at high doses. It also disrupts sleep, which makes you more susceptible to panic attacks.
Stress and trauma can also induce panic attacks, and while this is difficult to avoid, you should try to stay away from stressful situations when you are detoxing and avoid ruminating about stressful or traumatic events. In therapy, it’s possible to unpack these stressful events and memories safely – addiction detox is the time to focus on the immediate task of getting through withdrawals.

Resources

Professional resources like support groups, therapists, doctors and helplines can help you get through panic attacks in withdrawal, as can reaching out to a loved one to tell them that you’re struggling.

Panic attacks are difficult to manoeuvre, so don’t be afraid to reach out to us for support – bottling it up and not telling anyone won’t help.