Most women experience palpitations during panic attacks. It’s one of the first symptoms that I experienced.
My aunt was rushed to an emergency because she thought she was having a heart attack. How scary is that? Ten years later, I was rushed to the emergency for the same symptom. I was rushed to the emergency three times within several weeks. This all happened before she informed me about perimenopause. All of this seemed so alien to me. Why me, why now? I was so naive about this so-called perimenopause crap! Little did I know was that I was in the right age bracket.
Why wasn’t I forewarned about this? I felt so silly not knowing about this transition period all women eventually face. This “new normal” I had a hard time accepting. I have never experienced any type of anxiety or panic attacks.
Frightening is an understatement for how I felt. Heart pounding skipped beats, chest pain and tightness came with those palpitations. These symptoms are enough to make a person think that they are experiencing a heart attack!
To make a long story short, I got the results of my symptoms and they ruled out any underlying health issues. What they did inform me of is that I was experiencing panic attacks. I have to say that I was quite relieved to know that truth. Panic attacks? Not me, really? All I could think of was that I was an emotional mess and that was the reality that I was stuck with, I thought.
I was on a mission at that point, to try and make a difference, and share my knowledge with you and other women going through the same. Just knowing that there are millions of women suffering through this transition and don’t know where to turn or have no one to confide in during this time. I want to change that. I want to encourage you to know that you can get through this and it is only temporary. We are strong human beings who bear children. We can get through this, indeed.
If you are experiencing the same symptoms, please consult your doctor first and foremost! This way you can take it from there and possibly get some feedback from your doctor as well.
What are palpitations?
I mentioned earlier in this article that palpitations are one of the first symptoms I experienced during the panic attacks. During an episode of panic attack palpitations, you will experience one or more of the following symptoms:
- A fast heartbeat
- Slow heartbeat
- Jumped or missed heartbeats
- A stress response (fight or flight response)
Anxiety falls under the category of panic attacks. Your brain is preparing you for a fight or flight response, even though you are not necessarily frightened about something. It causes you to freeze. Freezing from a panic attack causes you to analyze and think too much about it which makes the symptom worse.
Freezing during a panic attack isn’t healthy because it will only increase fear and create an even more severe panic attack experience. It will cause you to worry more than you need to.
So try to relax and think of something nice to sway your mind in a positive direction. This will help to slow down your heart rate and you can also take deep breaths to help as well.
Ways to relieve panic attacks.
Deep breaths have really helped me cope with panic attacks. Splashing water on my face helped me to cool down quite a bit because it activates the vagus nerve, which lowers the heart rate.
Massaging the scalp with Lavender essential oil is very calming ( make sure to dilute the lavender oil with a carrier oil such as fractionated coconut oil, almond oil, jojoba oil, or safflower oil).
If you’re not allergic, dark chocolate is wonderful for panic attacks because it’s rich in magnesium. Magnesium is a mineral that can help calm your senses and help you to relax.
Baths are my favorite. Think about taking a bath at the end of a hectic/busy day. You can throw some Epsom salt in there and reverse your stress response. Baths can also help you sleep better. Why not add some Lavender essential oil? That would make it even more effective, indeed.
Who doesn’t want some good old-fashioned conversation with a friend or family member? Talking and engaging in conversation is great therapy for panic attacks. It really does help to get your mind off of it. Is it someone you can trust to share what you are going through? This is what also helped me get through my panic attacks.
Remember to keep that special friend or family member close by that you can confide in, especially during this transition.
Meditation for panic attack relief.
Whether you are a Christian, a Muslim, or spiritual, any form of prayer or meditation is great for panic attacks. I pray throughout the day or meditate about two or three times daily. It doesn’t have to take too long. Five minutes is all that it will take to meditate. It’s a therapy for the mind and soul.
Meditation has been known to heal for many years. I recommend trying to fit meditation into your daily routine to help you get through this challenging transition.
My daily meditation routine:
- Before breakfast
- Before lunch
- Before bedtime
Just as simple and easy as that! It only takes a total of 15 minutes to meditate each day and it will do wonders for your mental well-being.
Meditation is also known to:
- Decrease stress
- Reduce depression
- Reduce anxiety symptoms
- Reduce pain
- Enhance the ability to pay attention
- Increases quality of life
lastly, keep in mind that meditation helps to heal the mind, body, and soul which leads to less severe panic attacks.
Exercise is an important part of managing panic attacks.
Exercise is at the top of my list when it comes to my overall well-being. Whatever exercise routine that you decide to do is great. It’s all about moving your body every day in a repetitious fashion. Thirty minutes per day is very effective for a healthy cardiovascular system.
I walk thirty minutes at least three to four times weekly. I’ve noticed a huge improvement in my panic attacks. They have become less severe and I don’t get them daily anymore.
Try to fit any form of exercise into your daily routine for at least thirty minutes. You will feel so much better. Walking on a treadmill or going for walk outside is equally effective.
There are also youtube exercise videos that you can apply to your workout routine. Find something that is appropriate for your body that you will enjoy. I personally love the icon, Jane Fonda. Her videos offer a wide range of levels for everyone.
So remember to workout at least 5 days per week. Your body will love you for it!
With a plan in place to cope with your panic attacks, you will get through this.
Perimenopausal panic attacks can be managed with proper and persistent measures. If you follow these steps you will be on your way to feeling better, freer, happier, and healthier.
We all experience some type of anxiety or panic attacks during perimenopause, but together we can help each other cope with this challenging transition.
Please feel free to leave a comment about your experiences dealing with perimenopausal panic attacks. I am also open to any suggestions that you might have. All suggestions are considered.
May you have a successful transition moving forward!
May your healing come sooner than later!