What to Do When Divorce Anxiety Causes Panic Attacks
Divorce is a significant life event that, despite its frequency, often comes with a hefty dose of anxiety. Even when it feels like the right choice, stepping into a new chapter can be daunting. The stress can escalate into panic attacks: sudden bouts of intense fear that usually last less than 15 minutes. A panic attack can be an overwhelming experience, often mistaken for a heart attack due to its intensity. It can strike unexpectedly, sometimes during or even weeks after a stressful event like filing for divorce.
Symptoms of a panic attack include:
Chest Pain: Feels tight or heavy.
Shortness of Breath: Gasping for air.
Racing Heart: Feels out of control.
Feeling of Choking: Sensation of constriction.
Trembling or Shaking: Uncontrollable jitters.
Lightheadedness
For some, these episodes evolve into panic disorder, where anxiety about future attacks becomes a constant companion, disrupting daily life.
Understanding Panic Attacks in Divorce Anxiety
Experiencing a panic attack during divorce doesn’t always lead to panic disorder. Research shows that only about 15% of those who have one develop the disorder. If panic attacks become frequent, it may signal something more. Don’t wait for more attacks, as early treatment can help break the cycle and provide relief.
Dealing with Anxiety and Panic Attacks During Your Divorce
Here are some tips to help if you are experiencing anxiety over your divorce.
Have a Support System
Divorce is a challenging journey, often leaving you feeling isolated, especially if social ties have frayed. When panic attacks amplify this loneliness, reaching out can be your lifeline. Connecting with those who truly get it, such as friends, family, or support groups, can provide much-needed empathy and understanding during these turbulent times.
Recognize Early Warning Signs
To tackle panic attacks head-on, start by identifying early warning signals. These might be increased heart rate or dizziness. Keep a list handy for quick reference. When signs appear, practice grounding techniques. Focus on your breath, name five things you see, or plant your feet firmly on the ground. Having these steps ready can create a calming routine.
Recognize the Reality
Ignoring or brushing off the fact that you’ve had a panic attack isn’t helpful. Be honest with yourself; it happened, and it’s okay to feel overwhelmed. Many experience a single panic attack, but seeking professional help is crucial to prevent more episodes and avoid slipping into a panic disorder.
Give Yourself Grace
Divorce can be an emotional whirlwind, and it’s easy to judge yourself harshly for experiencing panic attacks during this time. Instead, give yourself grace. Remind yourself that these feelings don’t define you, nor do they diminish your strength. Recognize that what you’re going through is challenging, and treat yourself with the same compassion you’d offer a friend.
Get Active
Studies have shown that regular physical activity can significantly reduce anxiety levels and even prevent panic attacks from occurring. It doesn’t matter if it’s a brisk walk around the neighborhood, a yoga session in your living room, or a dance party for one; any form of exercise will do the trick. When you get your body moving, it releases endorphins, which are like nature’s own stress busters. These feel-good chemicals will boost your mood and keep panic attacks at bay. The best part? Exercise is an accessible and affordable way to take control of your mental health during this challenging time. It’s always a good idea to check with your primary care doctor prior to starting any new exercise routines.
How to Handle a Panic Attack as It Happens
Gently tell yourself that this is a panic attack that will soon pass. Try to make space for it rather than fight it, which can intensify symptoms.
Close your eyes if possible to reduce external stimulation. This simple act can help you disconnect from overwhelming surroundings.
Take deep, slow breaths. This signals to your brain that there’s no immediate danger, helping to calm your racing heart.
Become aware of physical sensations: feel your feet on the ground or the wind on your face. These details can anchor you to the present moment.
Slowly open your eyes and find something to focus on. Study its details to divert your mind’s attention, reducing the intensity and length of the panic attack.
Going through a divorce can unearth simmering anxieties, possibly stemming from childhood trauma or feelings of abandonment. If this is the case, connecting with a skilled mental health professional can be vital in your recovery. Book a free consultation today to learn how I can help you navigate the challenges of divorce in therapy, including guidance and support in managing anxiety effectively.