How To Cope With Panic Attacks?

Panic Attacks

When you’re exposed to a fearful situation, it could be anything like travelling in a crowded place and the crowd makes you feel anxious. This anxiety can lead to stress, and you don’t have any control over the situation. You feel dizzy and, strangely, start sweating. You might be experiencing panic attacks.

What Is A Panic Attacks?

A panic attack is accompanied by the feeling of putting yourself in danger and an intense level of anxiety. You feel like you’re dying. And there is always a trigger point of panic.

What Feels Like A Panic Attack?

You experience the same emotions during a panic attack that your body typically produces when faced with fear or danger. However, when you experience a panic attack, you are typically not in immediate danger and your body is overreacting to a circumstance or incident that is not harmful but could produce little pain.

You could feel like you are losing control of the environment during a manic episode. You could feel dizzy and, in extreme circumstances, like you’re going to pass out.

Those who have experienced a panic attack claim to have experienced the following symptoms:

  • Alternating between cold and heat
  • Nausea
  • Having chest discomfort or tightness
  • Breathing difficulties
  • I’m sharing a stomach ache 
  • Experiencing the signs of dissociation
  • Extreme sweating
  • Trembling
  • Dizziness
  • Feeling tingling or numbness in specific body parts

What Is The Cause Of A Panic Attack?

It is unclear what triggers a panic attack. When you are anxious or terrified, your body responds by accelerating your heartbeat and releasing a surge of adrenaline, giving you a burst of energy. This is referred to as your ‘fight-or-flight reaction.’

The cause of a panic attack varies from person to person. While bright lights may cause panic attacks in one individual, a loud noise may cause panic attacks in another. Some people get panic attacks regularly, while others only have them on occasion.

Panic attacks are personal, and you must be aware of your triggers. You may discover that specific individuals, locations, or situations set off your panic attacks.

Aside from triggers, several things may contribute to panic attacks. They are as follows:

  • Heavy alcohol consumption
  • Suffering with depression
  • Being very worried for a lengthy amount of time
  • Excessive caffeine consumption
  • Excessive smoking
  • Some drugs used to treat asthma and cardiovascular disease
  • An abrupt shift in surroundings

Panic Disorder and Panic Attacks

panic attacks

An odd panic attack is usually nothing to be concerned about. It might happen to anyone, depending on the position they are in. However, if you’ve been having regular panic attacks and can’t figure out what’s causing them, you may have panic disorder.

A person suffering from a panic disorder may have regular panic attacks that interfere with their everyday functioning. Because they are embarrassed by their illness, they may withdraw socially.

Panic disorders are more common in women than in men. It also begins to develop in your late teens or early twenties. 

If you’ve been having frequent panic attacks and can’t pinpoint a cause, talk to a mental health professional about it.

What to Do If You Have a Panic Attack

A panic attack may be terrifying. When a panic attack strikes, your priority should be to calm yourself down. To manage your symptoms during a panic attack, follow the instructions below:

  • Do not try to prevent it from happening. Attempting to halt your panic attack may worsen your symptoms.
  • Concentrate on your breathing and slow it down. Take deep, calm breaths, counting them if necessary.
  • Concentrate on the other senses and experiences around you. You can grasp something soft, such as a pillow, or run your hands over something textured, such as a cardigan.
  • Keep in mind that you are not in danger. During the panic attack, tell yourself that the symptoms are not fatal and will pass quickly.

You may feel embarrassed or stupid after a panic attack. However, keep in mind that panic episodes are completely out of your control. Following a panic episode, it is equally critical to prioritize self-care. Self-care might include taking a day off from work, taking a long bath, or writing. If you continue to worry about it, you may trigger another one soon after.

How To Cope Panic Attacks

To avoid having a panic attack, you must first determine what causes your panic attacks. When you understand what causes your panic attacks, you will be able to avoid or eliminate them from your life.

Other suggestions for avoiding a panic attack include:

Avoid harmful habits such as smoking and excessive alcohol and caffeine consumption. These behaviors can either increase the frequency or severity of panic episodes.

Exercise as frequently as possible. Adopting a regular exercise routine may enhance your mood, reduce stress, and help you live a healthier life in general. As a result, the frequency and intensity of your panic episodes may be reduced.

Practice some stress-reduction techniques. Stress is one of the causes of panic attacks. You are more likely to experience a panic attack when you are anxious than when you are not. Stress management techniques such as meditation and yoga can help you reduce your stress. 

Make sure you’re getting enough sleep. A panic attack might frequently feel like your body is on fire. These symptoms will be exacerbated if you do not get enough sleep and your body is not refreshed.

Include breathing exercises in your everyday regimen. While breathing exercises can help you calm down during a panic attack, you don’t have to wait for one to use them.

Take therapy: Psychotherapy, often known as talk therapy, is regarded as a first-line treatment for panic attacks and panic disorder. Psychotherapy can assist you in understanding panic attacks and panic disorder, as well as learning how to manage them. Cognitive behavioral therapy, a type of psychotherapy, can help you understand from your own experience that panic episodes are not dangerous. Your therapist will assist you with gradually recreating panic attack symptoms in a safe, repeated manner. 


A panic attack could be very terrifying for an individual. When experiencing a panic attack, it is critical to realize that, while your symptoms may appear severe, they are not fatal and will pass in a matter of minutes. Take online therapy from a specialized professional. Start your healing journey.

Seeking help is a sign of courage. Don't let self-limiting beliefs hold you back from a life you deserve. Avail online therapy to become happier and better. Learn how

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