Introduction
You're having a panic attack. Your heart races. You can't breathe. You feel like you're dying.
Panic attacks are terrifying. But you can get through them.
In this guide, I'll share how to deal with panic attacks.
What Is a Panic Attack?
Definition
A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes.
Symptoms
- Racing heart
- Sweating
- Trembling
- Shortness of breath
- Feeling choking
- Chest pain
- Nausea
- Dizziness
- Feeling unreal
- Fear of dying
- Numbness
- Chills or hot flashes
What Causes Panic Attacks?
Biological Factors
- Genetics
- Brain chemistry
- Medical conditions
Psychological Factors
- Stress
- Anxiety disorders
- Trauma
Environmental Factors
- Caffeine
- Substances
- Lack of sleep
During a Panic Attack
1. Remember
"This is a panic attack. It feels dangerous but isn't. It will pass."
2. Breathe
Slow, controlled breathing:
- Inhale 4 seconds
- Exhale 6-8 seconds
3. Ground Yourself
5-4-3-2-1:
- 5 things you see
- 4 things you touch
- 3 things you hear
- 2 things you smell
- 1 thing you taste
4. Don't Fight It
Trying to stop panic often makes it worse. Let it happen.
5. Remind Yourself
- This will pass
- You've gotten through this before
- You're not dying
6. Find an Anchor
- Feel your feet on the floor
- Hold something
- Focus on one object
After a Panic Attack
1. Rest
Your body has been through a lot.
2. Process
Think about what triggered it (if known).
3. Self-Care
Do something soothing.
4. Don't Ruminate
Don't analyze it excessively.
Preventing Panic Attacks
1. Therapy
- CBT
- Panic disorder treatment
2. Medication
- SSRIs
- Anti-anxiety meds
3. Lifestyle
- Regular exercise
- Good sleep
- Limit caffeine/alcohol
- Stress management
4. Avoid Triggers
- If possible, avoid known triggers
5. Build Coping Skills
Practice techniques when calm.
Professional Help
When to Seek Help
- Frequent panic attacks
- Avoiding situations
- Significant distress
- Impact on daily life
Types of Help
- Therapy
- Medication
- Both
Finding a mental health professional
- CBT specialist
- Anxiety disorders
Conclusion
Panic attacks are awful but treatable. Use these techniques during attacks. Get professional help if needed. You can overcome this.
Want more help? Paula is a free mental health app with panic attack tools. Download it today.
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Related Reading
- How to Deal with Panic Attacks: Immediate Relief & Prevention
- How to Stop Panic Attacks - Complete Guide
- Anxiety vs Panic Attacks
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