Panic attacks can be terrifying. The sudden surge of intense fear, accompanied by physical symptoms like a racing heart, shortness of breath and dizziness, can feel overwhelming. If you struggle with panic disorder, the constant fear of having another attack can significantly impact your daily life.
Thankfully, there are effective treatments available. Cognitive Behavioural Therapy (CBT) is the typical treatment for Panic Disorder that can provide you with tools to manage your anxiety and regain control. One technique often used in Panic Disorder Therapy is panic surfing.
What is panic surfing?
Imagine yourself caught in a rip current at the beach. Fighting against it will only tire you out. Instead, surfers learn to "ride the wave", allowing the current to carry them until they can safely swim back to shore.
Panic surfing applies this same principle to managing panic attacks. Instead of trying to resist the physical sensations and overwhelming emotions that come with a panic attack, you learn to accept them and ride them out.
This component of Panic Disorder therapy challenges the common misconception that panic attacks are dangerous. By acknowledging that the physical symptoms, though certainly uncomfortable, are not harmful, you can break the cycle of fear that fuels the panic attack.
The science behind panic surfing
According to one pilot study that investigated the effectiveness of CBT augmented with panic surfing for Panic Disorder, there were significant improvements in participants' anxiety levels and a reduction in symptoms after treatment. While panic surfing is but one part of a full Panic Disorder treatment plan, it holds great importance as it helps people challenge their beliefs about panic; that it’s dangerous, needs controlling, or is evidence of ‘going crazy’.
How to use panic surfing during a panic attack
Here are some steps to incorporate panic surfing during a panic attack:
Acknowledge the wave — Recognise that you're experiencing a panic attack. Label it for yourself: "This is a panic attack. It's uncomfortable but not dangerous".
Accept the sensations — Notice the physical symptoms without judgement. They may be unpleasant, but they won't harm you. Try to limit ‘catastrophic’ language, like: “my heart’s beating out of my chest” or “I can’t breathe.” Instead, focus on the evidence, such as: “my heart is beating more rapidly than usual.”
Ride the wave — Don't try to fight the panic. Focus on observing it like a wave rising and falling in the ocean. If you can slow your breathing, go for it. If you can’t wait it out; it’ll slow itself down if you just give it a little time. Let it do its thing.
Reassure yourself — Remind yourself that panic attacks are temporary and eventually pass.
Remember, it’s always best to consult a professional for advice on how to apply strategies to your unique needs.
Additional strategies to combine with panic surfing
Panic surfing is a powerful technique, but it's used in conjunction with other CBT strategies for comprehensive Panic Disorder treatment. Here are some additional practices that can complement panic surfing:
Trigger identification — Knowing what sparks your panic attacks can help you to develop coping mechanisms. Don't avoid triggers — work with a therapist to gradually confront them safely. For most people with Panic Disorder, this also involves directly confronting the symptoms of panic.
Progressive Muscle Relaxation (PMR) — Tense and release muscle groups to signal relaxation to your body. PMR helps manage physical tension often present during panic attacks. Usually the best time to practise this strategy is outside of panic attacks; reduce the likelihood of panic by lowering your baseline anxiety.
Building your support system — Panic surfing can help you manage an attack alone, but building a strong support system provides ongoing strength. Talk to loved ones or a therapist about your experiences.
Get help for panic attacks and panic disorder today
If you struggle with panic attacks, don't hesitate to seek professional help from Boyce & Dale Anxiety and Mood Disorders Clinic. Our Clinical Psychologists will create a personalised treatment plan incorporating panic surfing and other CBT techniques to help you manage your anxiety and regain control of your life.
With our guidance, you’ll learn to handle anxiety and reduce panic attacks through gold-standard behavioural strategies. You’ll likely be given a step-by-step Panic Disorder treatment plan, starting with easier tasks to gradually build your confidence.
Contact us today for a consultation and learn more about how we can help you.
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