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How to Handle a Panic Attack

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Last Updated Aug 17, 2021

How to Handle a Panic Attack

There's the shortness of breath. The tightening in the chest. The intense fear of suffering a heart attack. The overwhelming sensation of not being able to breathe, and fretting if you ever will again. These are the common physical symptoms of panic attack that can come on anywhere, at any time. So what are some quick tips you can try when a panic attack takes hold?

Find some fast fixes

Panic attacks come on quickly, and suddenly you're breathing at breakneck speed. So it's important to be prepared with some fixes that are just as fast, to help bring your breathing down to a normal level and take control of the experience.

Panic attack symptoms vary from person to person, so what works for one won't always work for another. Try different techniques and go with the ones that relieve your symptoms as fast as possible.

Positive self-talk

It's important to keep your panic attacks under control, and not let the fear of panic take over.

One of the best things you can do is talk to yourself. Tell yourself that your symptoms stem from anxiety and can be easily addressed with deep breathing techniques, relaxation techniques and exposure therapy. These are all tried-and-tested psychotherapy techniques that can shift your perspective of fear, relax your blood vessels and ease muscle tension.  

Constantly remind yourself that this feeling will pass and won't kill you. Practise saying this to yourself when you don't have an attack, so you're prepared and know exactly what to think during unexpected panic attacks.

If you accept what a panic attack is and confront it head-on, you take away its power. Some people even suggest telling your condition to "hit me with your best shot!" Don't let it win, take it on like an opponent. Show it who's boss!

Know the symptoms

Be sure to pinpoint your symptoms, so that when they show up you know it's a panic attack trying to mask itself as an anxiety attack or something else. People with panic disorder experience feelings of anxiety and couldn't catch up with their racing heartbeat. Other symptoms include dizziness, shaking, sweating, chills, shortness of breath or the fear that you're losing control. Once you know your symptoms, you can take action quickly. Simple breathing exercises will help restore your normal heart rate. A certified mental health professional can also help you deal with feelings of unreality through guided imagery. 

Take a deep breath 

The symptoms of anxiety disorders can easily creep in during stressful situations. Before they start manifesting themselves, condition your mind and body that everything is going to be okay by closing your eyes and inhaling deeply through your nose, letting the air fill your stomach. Count up to 4 then exhale slowly. Repeat this 10 times and you'll feel much better afterwards.

Enjoy social situations

Most people with recurrent panic attacks avoid meeting up with friends and family members for fear of embarrassing themselves. Don't allow your negative emotions to distance you from them. In the core of your heart you know that these people are always ready to provide you with all the support and love to help you conquer your battle against panic disorder.

Make the best of today

Yesterday is done and gone. Tomorrow is uncertain. We only have today, so don't waste your precious seconds, minutes and hours thinking of the worst that could happen. Think of how you can make the best of your life today, perhaps by engaging in physical exercise and learning how to prepare herbal remedies to improve the health of your mind, body and emotions.

Have a reality check

Above all, when you're experiencing a panic attack, try to remember that it has no place in your daily routine, and that there is an effective treatment for panic disorders. You have total control over the situation, and you have in your hands the power to decide how to improve the quality of your everyday life. Say to yourself, "These panic symptoms will go away. I can handle it just as I've handled it before."

Practise it enough times and you should find your panic attacks have less power on you over time. And of course, seek help if you need it – a medical professional, counsellor or psychologist can assess your condition and develop a treatment plan to improve your daily life.

Originally published on Oct 10, 2016

FAQs About Handling Panic Attacks

What is the difference between a panic attack and an anxiety attack?

An anxiety attack is a response to danger or a stressful event. An upcoming presentation or report, for instance, can bring about anxious feelings. On the other hand, panic attacks happen for no obvious reason and their symptoms set in abruptly. All of a sudden, your heart is racing and you're experiencing intense fear.

Which is worse panic or anxiety attack?

Although both conditions have similar symptoms, panic attacks are more intense as they come with physical symptoms like chest pain, breathing difficulty, dizziness and nausea. An anxiety attack is usually characterised by feelings of restlessness and intense worry.

How long can a panic attack last?

A panic attack normally lasts between 5 and 20 minutes, though some people claim that it usually lasts an hour for them. People with a severe panic disorder experience several attacks in a month or week, while others would have one or two in a month.

Can you pass out from a panic attack?

Although it does not usually happen, a person experiencing a panic attack may faint due to dizziness or hyperventilation. Breathing too quickly and shallowly constricts the blood vessels, which makes you feel dizzy and weak. However, if you're more anxious than dizzy, it's unlikely for you to pass out.

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