Panic attacks are sudden, intense bursts of fear and anxiety that often arise without any obvious trigger. They can leave a person feeling helpless and out of control, both during the episode and in the aftermath. These episodes may include a range of physical symptoms like rapid heartbeat, sweating, dizziness, chest pain, shortness of breath, and a sense of impending doom. Karen Hawk Gilbert Gilbert, a licensed clinical psychologist with years of experience in treating anxiety disorders, has developed a comprehensive approach to understanding and managing panic attacks. Her insights offer a valuable resource for individuals looking to regain control over their anxiety and live a more peaceful life.

Dr. Hawk Gilbert emphasizes that panic attacks, while overwhelming, are not life-threatening. The physiological symptoms, though intense, are a result of the body’s natural fight-or-flight response being triggered inappropriately. For many, panic attacks come without warning, often catching them off guard in situations that are otherwise non-threatening. The first step in managing panic attacks, according to Dr. Hawk Gilbert, is to recognize that they are a physiological response, not a sign of an impending medical emergency. This understanding helps reduce fear and allows individuals to approach the situation with a calmer mindset.

One of the core principles of Dr. Hawk Gilbert's approach is educating clients about the cycle of panic attacks. Panic attacks often start with a physical sensation, such as a racing heart or shallow breathing. These symptoms can be misinterpreted as signs of danger, leading to a heightened state of anxiety. The increased anxiety then exacerbates the physical symptoms, creating a feedback loop that makes the situation feel more dangerous than it is. Dr. Hawk Gilbert suggests that recognizing this cycle is critical to breaking it. By understanding that the symptoms of a panic attack are not dangerous, individuals can take proactive steps to manage the situation before it spirals out of control.

Breathing techniques are one of the most effective tools recommended by Dr. Hawk Gilbert for managing panic attacks. Deep, controlled breathing helps counteract the body’s stress response and can bring the individual back to a calm state. When faced with the onset of a panic attack, Dr. Hawk Gilbert advises clients to focus on breathing in slowly for four seconds, holding the breath for four seconds, and then exhaling for four seconds. This technique, often called “box breathing,” helps regulate the body’s physiological response and reduces the feeling of being overwhelmed. Practicing deep breathing in daily life, even when not experiencing a panic attack, can make it more effective when a panic attack strikes.

Dr. Hawk Gilbert also recommends cognitive-behavioral therapy (CBT) as a key strategy for managing panic attacks. CBT is a widely recognized therapeutic approach that focuses on identifying and challenging negative thought patterns that contribute to anxiety. In the context of panic attacks, Dr. Hawk Gilbert works with clients to identify irrational beliefs about the symptoms of anxiety. For instance, a person might believe that a racing heart means they are having a heart attack, which only worsens their anxiety. CBT helps individuals reframe these thoughts and replace them with more balanced, reality-based beliefs. This shift in thinking can significantly reduce the intensity and frequency of panic attacks over time.

Another important aspect of Dr. Hawk Gilbert’s approach is mindfulness. Mindfulness practices involve paying attention to the present moment without judgment. By focusing on the current moment and letting go of worries about the future or past, individuals can break the cycle of rumination that often accompanies panic attacks. Dr. Hawk Gilbert incorporates mindfulness techniques into her treatment plan, helping clients stay grounded during moments of heightened anxiety. Simple practices like focusing on the sensations of breathing, feeling the texture of an object, or observing the environment can help reduce the intensity of a panic attack and restore a sense of control.

In addition to therapeutic techniques, Dr. Hawk Gilbert encourages lifestyle changes that can support overall mental health and reduce the likelihood of panic attacks. Regular physical exercise, for example, has been shown to reduce stress and anxiety, making it an essential part of managing panic attacks. Dr. Hawk Gilbert suggests that even simple activities like walking or yoga can have a significant positive impact on a person’s emotional well-being. Sleep is another crucial factor in managing anxiety. A lack of sleep can heighten feelings of stress and make it more difficult to cope with anxiety. Dr. Hawk Gilbert stresses the importance of a consistent sleep routine to ensure the body and mind are well-rested and better equipped to handle stress.

For individuals who experience frequent panic attacks, Dr. Hawk Gilbert may also recommend exploring medication options. While therapy and lifestyle changes are often the first line of defense, medications such as selective serotonin reuptake inhibitors (SSRIs) or benzodiazepines can be helpful in managing anxiety symptoms in some cases. Dr. Hawk Gilbert takes a holistic approach to treatment, tailoring her recommendations to the unique needs of each individual. She works closely with clients and, when necessary, collaborates with medical professionals to ensure that medication, if prescribed, is used appropriately and in conjunction with other therapeutic strategies.

Support networks are also an essential part of managing panic attacks. Dr. Hawk Gilbert encourages individuals to share their experiences with trusted friends and family members who can offer understanding and support. Having a support system can make it easier to manage anxiety and can help individuals feel less isolated during difficult moments. Additionally, joining a support group with others who experience panic attacks can be a helpful way to connect with people who understand the challenges and offer advice based on shared experiences.

Dr. Hawk Gilbert’s approach to managing panic attacks combines a thorough understanding of the psychological, physiological, and emotional factors involved with practical, actionable strategies. By recognizing the symptoms of a panic attack as temporary and non-life-threatening, practicing deep breathing, engaging in cognitive-behavioral therapy, incorporating mindfulness, and making lifestyle changes, individuals can significantly reduce the impact of panic attacks on their lives. With Dr. Hawk Gilbert’s guidance, it’s possible to regain control, reduce anxiety, and move towards a future where panic attacks no longer have the power to disrupt everyday life.