How to Cope with Panic Attacks

While many people experience varying levels of anxiety, panic attacks can make you feel as though you're losing control. These attacks often occur unexpectedly, accompanied by an overwhelming surge of fear and worry. You may feel as though you're losing control in the present moment, unable to prevent an impending attack. Suddenly, you might experience symptoms such as paralysis, shortness of breath, or even believe you're having a heart attack. These episodes can be debilitating and interfere with your ability to enjoy life. Understanding panic attacks and their impact on your life is a crucial first step in learning how to manage them. Once you grasp the nature of panic attacks, you can explore coping mechanisms that help you regain control of your life.

Deep breathing. When you're experiencing a panic attack, it may feel as though breathing normally is a challenge. The most effective way to overcome a panic attack is to redirect your attention to your breath. Focusing on your breathing and learning to take deeper breaths can help you relax and manage the attack. Being aware of your breath can end a panic attack and reduce how often they occur in general.

• Take a moment to focus on the sensation of your breath passing through your nose or mouth as it travels down your airways into your lungs. After a few breaths, try to notice any other sensations that accompany your breathing. Becoming more aware of subtle sensations in your body will help influence how your body responds to difficult emotions.
• First, practice deep breathing exercises when you're calm and not in the midst of a panic attack. By practicing in a quiet, safe environment, you'll be better prepared when a panic attack or intense anxiety arises. Deep breathing exercises will help you relax and may help you overcome future panic attacks.

Live in the present moment. No matter what you're doing, focus on the task at hand. If you're driving, pay attention to the feeling of your hands on the steering wheel and your body seated in the car. Tune into your senses and listen to the surrounding sounds. If you're alone, simply sit down. Feel the coolness of the tile floor or the softness of the carpet. Focus on the sensations your body is experiencing: the fabric of your clothes, the weight of your shoes on your feet, or the sensation of resting your head on something.

• Return to rational thinking. Allow yourself to think clearly. Don't criticize yourself immediately (“I can’t believe this is happening, how embarrassing”) but let yourself realize that you're fine and there’s no life-threatening situation occurring.

Identify the symptoms of a panic attack. Panic attacks can hit unexpectedly: one moment you feel fine, and the next, you're convinced you’re about to die. Since some panic attack symptoms resemble those of a heart attack or stroke, many people worry they're having a heart attack when it’s actually a panic attack. In fact, you won't pass out or suffer a heart attack from a panic attack. Symptoms of a panic attack include:

• Shortness of breath
• Racing heart
• Feeling hot or cold all over
• Trembling or feeling fearful
• Blurred vision
• Feeling suffocated
• Severe abdominal pain
• Headaches
• Chest tightness

Identify stress triggers. Panic attacks often occur after stressful life events, such as the permanent loss of a loved one, major life milestones like going to college, getting married, or having children, or emotional trauma like being robbed. If you've recently experienced stress and tend to become more anxious, this could increase your risk of a panic attack.

• If you've had panic attacks in the past and are currently facing stressful events, be aware that you're at a higher risk of experiencing another attack. Take extra care of yourself.

Manage stress. Don't let stress build up in your life. Take control of stress by engaging in a few activities every day that help you relieve tension. This could include yoga, meditation, exercise, journaling, drawing, or anything else that you find helpful for stress relief.

• One excellent way to manage stress is by getting plenty of sleep, around 7 to 8 hours each night. This can help you cope with the daily stresses of life.

Practice progressive muscle relaxation. Regular relaxation practice helps you cope with stress and anxiety on a daily basis and may prevent long-term feelings of tension. To practice muscle relaxation, lie down and relax your body. Tense and then release one muscle group at a time. Start with your right hand and arm by making a fist, then relax. Move on to the upper right arm, left arm, face, jaw, neck, shoulders, chest, hips, right leg, left leg, and feet. Take your time and notice how you’re releasing pressure from your body.

Allow yourself to feel panic symptoms. After experiencing a panic attack, some people develop a fear of the panic itself. This can lead to avoiding situations that might trigger an attack. You can reduce this fear by allowing yourself to feel the symptoms. If you have panic attacks frequently, try to recognize the unique physical cues related to the attack, such as tightness in your throat or shortness of breath. When you notice these signs, remind yourself that there is no physical threat, just the panic.

• Practice holding your breath, shallow breathing, or shaking your head. Mimic some of the symptoms you experience and do so in a controlled manner. Remind yourself that you’re okay and nothing will harm you.
• Practice this in a controlled environment so that if something goes out of control, it won’t be dangerous.

Exercise regularly. Physical activity is beneficial for overall health, and it’s closely related to managing panic attacks. Since panic attacks are linked to physiological effects that impact the cardiovascular system, such as increased blood pressure or lack of oxygen, improving your cardiovascular health can lessen the impact of panic attacks on your body.

• Try jogging, hiking, learning to dance, or practicing martial arts. Do things you enjoy and feel motivated to move!

Avoid stimulants. Try to avoid products containing nicotine or caffeine, especially in situations where you've experienced panic attacks in the past. Stimulants can accelerate physiological processes, making panic attacks more frequent. They can also make it harder to calm down during an attack.

• For example, if you've had a panic attack before and tend to feel anxious meeting new people, consider skipping coffee before heading to a secret date.

Consider herbal treatments or supplements. If you're experiencing mild anxiety (not a severe panic attack), herbal supplements like chamomile and valerian root have been shown to reduce anxiety to a more manageable level. Don’t forget to check for any drug interactions before taking them, and always follow the instructions on the packaging. Additionally, there are other supplements available that can lessen the impact of stress and anxiety. These include:

• Magnesium. Discuss with your doctor if you have a magnesium deficiency, as this may make it harder for your body to cope with past stressors.
• Omega-3 fatty acids. You can supplement with omega-3 from flaxseed oil. Omega-3s have been shown to reduce anxiety.
• Gamma-Aminobutyric Acid (GABA). This neurotransmitter is vital for calming the nervous system. If you lack GABA, you may experience issues calming your nerves, headaches, and a racing heart. Take 500 to 1000mg of GABA daily or eat more broccoli, citrus fruits, bananas, or nuts.

Engage in Cognitive-Behavioral Therapy (CBT). When seeking treatment, look for a mental health professional who specializes in CBT. The therapist will help you identify unhelpful thoughts that contribute to anxiety or abnormal reactions, as well as triggers that may lead to panic. Gradually, you will recognize certain conditions that make you feel fearful or uncomfortable, which will help you become less sensitive to anxiety. CBT trains your thinking and attitude to be supportive rather than problematic.

• Combining CBT with breathing techniques can be an effective way to calm panic and stay focused on the present moment.

Identify panic-inducing situations. You might want to create a list of situations where panic attacks have occurred. This can help you recognize when an attack is likely to happen. In this way, you'll be prepared to apply coping methods such as gradual exposure (CBT) and breathing/cognitive techniques.

• Actively facing a panic attack helps you feel more in control and reduces the impact of the panic attack on your mood and behavior.

Inform close loved ones about your panic attacks. Explain the situation as clearly as possible. If you're struggling to describe it, consider printing out information about panic attacks for them to read. This will be helpful for those who haven’t experienced panic attacks and don’t understand what they entail. Loved ones will gain a better understanding of what you’re truly feeling. You’ll be surprised by their willingness to help and how supportive they can be.

• A strong social support system has been proven to be essential in coping with stress, especially in cases of anxiety disorders.

Consult with your doctor about prescription medications. Prescription medications such as tricyclic antidepressants, beta-blockers, mild sedatives like benzodiazepines, monoamine oxidase inhibitors (MAOIs), and selective serotonin reuptake inhibitors (SSRIs) can significantly reduce the risk of panic attacks. Speak with your doctor to determine if any of these medications are suitable for you.

Consider your family history. Panic attacks and anxiety disorders can sometimes be linked to family history. By learning more about your family, you may gain insights into the triggers that cause anxiety in your relatives, how they cope with it, and what you can learn from their experiences.

• Don't hesitate to ask family members about their anxiety experiences. Approach them for an open, honest conversation about anxiety so you can better understand what's happening inside you.

Remember that you're not alone. It's important to realize that many people experience panic attacks every day. Estimates show that about 6 million Americans suffer from panic attacks, with women nearly twice as likely as men to experience them. However, the number of people who experience panic attacks at certain times in their lives could be even higher. Many of them seek help through various support groups.

• If you're looking to talk to someone who has experienced panic attacks, don't hesitate to attend a meeting and share your story with others.

• Once you're feeling better, encourage someone else to seek help. Many people, regardless of age, experience panic, so share your story with them. You can truly make a difference by simply talking and sharing your experiences.
• Drink a glass of water or take a short nap, both of which can be helpful.
• Stay calm and focus on positive thoughts. Try listening to the peaceful sounds of nature or take a relaxing nap.
• Remember that a panic attack is only temporary.
• Practice meditation, whether on your own or in a mindfulness meditation class.
• Avoid alcohol or stimulants as a coping mechanism. They will only hinder your healing process and exacerbate the problem. Acceptance, professional help, and self-discipline can be incredibly effective in improving your situation.