Understanding Panic Attacks and How to Manage Them

by Maureen Casey

Panic attacks can be frightening and overwhelming. They often come on suddenly, bringing intense feelings of fear and physical symptoms that can make you feel out of control. The good news is that panic attacks are not dangerous, and there are ways to manage them.

What is a Panic Attack?

A panic attack is a sudden surge of intense fear or discomfort that usually peaks within

minutes. It can happen unexpectedly or be triggered by stress, anxiety, or certain situations.

Common symptoms include:

• Racing or pounding heart

• Shortness of breath or feeling like you can’t breathe

• Dizziness or light-headedness

• Sweating or chills

• Shaking or trembling

• Chest pain or tightness

• Feeling detached from reality or like you’re losing control

• A sense of impending doom

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Although panic attacks feel severe, they are not physically harmful. However, they can be distressing and exhausting.

Tips to Manage a Panic Attack

If you experience a panic attack, try these strategies to regain control:

1. Focus on Your Breathing

Panic can make your breathing shallow and rapid. Try a simple breathing exercise:

• Breathe in slowly through your nose for four seconds.

• Hold your breath for four seconds.

• Exhale slowly through your mouth for six seconds.

• Repeat until you feel calmer.

  
  

2. Ground Yourself

Engage your senses to bring yourself back to the present moment:

Find one thing you can see;

One thing you can hear

One thing you can taste

One thing you can smell,

One thing you can touch

This technique helps shift your focus away from the panic.

3. Reassure Yourself

Remind yourself that panic attacks are temporary and will pass. Say to yourself:

• “This will end soon.”

• “I am safe.”

• “I have been through this before, and I got through it.”

  
  

4. Change Your Environment

If possible, move to a quieter or more comfortable space. Fresh air, a different room, or

stepping outside can help shift your mindset.

5. Relax Your Muscles

Tense and relax different muscle groups, starting from your toes and working up to your

head. This can reduce the physical tension caused by panic.

6. Use a Distraction

Try counting backwards from 100, reciting a song or poem, or focusing on a simple task like squeezing a stress ball. Keeping your mind occupied can help reduce the panic.

7. Avoid Fighting the Attack

Instead of resisting, allow the panic attack to pass through you. Acknowledge the sensations and remind yourself they will fade. The more you fight it, the longer it may last.

Preventing Future Panic Attacks

If you experience panic attacks regularly, consider these long-term strategies:

• Identify Triggers – Keep a journal to notice patterns in your attacks.

• Practice Relaxation Techniques – Meditation, deep breathing, and yoga can help

manage stress.

• Exercise Regularly – Physical activity reduces anxiety and promotes relaxation.

• Limit Caffeine and Alcohol – These can increase anxiety and trigger attacks.

• Seek Professional Help – A therapist can help you develop coping strategies and

address underlying anxiety.

Panic attacks can be distressing, but they do not control you. With the right techniques, you can learn to manage and reduce their impact over time. If they are affecting your daily life, don’t hesitate to reach out for support.

You are not alone, and help is available.