Strategies for Coping with Panic Attacks

Anxiety Management
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Donovan - Life Coach

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Anxiety Management

As someone who has experienced panic attacks, I understand how debilitating and frightening they can be. Panic attacks are sudden, intense episodes of fear or anxiety that can last anywhere from a few minutes to several hours. They can be triggered by a variety of situations or circumstances, such as social events, work stress, or even just everyday activities.

If you’re someone who suffers from panic attacks, it’s important to know that there are strategies and coping mechanisms you can use to help manage and overcome them. In this article, I’ll explore some of the most effective strategies for coping with panic attacks.

Understanding Panic Attacks

Before we dive into the strategies, let’s first take a closer look at what panic attacks are and how they affect the body and mind.

Panic attacks are typically characterised by a range of physical and psychological symptoms, including rapid heartbeat, sweating, shaking, shortness of breath, and feelings of dread or impending doom. These symptoms can be so severe that they can sometimes mimic those of a heart attack.

Panic attacks are often triggered by a perceived threat or danger, even if that threat is not necessarily real or imminent. This triggers the body’s natural “fight or flight” response, which floods the body with adrenaline and other stress hormones. This can cause the physical symptoms of a panic attack and intensify the sense of fear or anxiety.

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Strategies for Coping with Panic Attacks

Now that we have a better understanding of what panic attacks are and how they manifest, let’s explore some strategies for coping with them.

1. Deep Breathing

One of the simplest and most effective strategies for managing panic attacks is deep breathing. When you’re feeling anxious or panicked, your breathing can become shallow and rapid, which can further intensify your symptoms. Deep breathing, on the other hand, can help slow down your heart rate, relax your muscles, and promote feelings of calm.

To practice deep breathing, find a quiet and comfortable place to sit or lie down. Take a slow, deep breath in through your nose, counting to four as you inhale. Hold your breath for a few seconds, then exhale slowly through your mouth, counting to six as you exhale. Repeat this process for several minutes, focusing on your breath and letting go of any anxious thoughts or feelings.

2. Progressive Muscle Relaxation

Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups in your body, one at a time. This can help reduce muscle tension and promote feelings of relaxation and calm.

To practice progressive muscle relaxation, find a quiet and comfortable place to sit or lie down. Starting with your toes, tense the muscles in your feet and hold for a few seconds, then release and relax. Move up to your calves, thighs, stomach, chest, arms, and finally your face and neck, tensing and releasing each muscle group in turn.

3. Cognitive Behavioural Therapy (CBT)

Cognitive Behavioural Therapy (CBT) is a widely recognised psychotherapeutic approach that is effective in treating various mental health disorders, including panic attacks. CBT is a short-term, goal-oriented approach that focuses on helping individuals identify and change negative thought patterns and behaviours that contribute to their panic attacks.

In CBT, a therapist works with the individual to identify the triggers that lead to their panic attacks and helps them develop strategies to cope with those triggers. This may involve teaching the individual relaxation techniques such as deep breathing, progressive muscle relaxation, or visualisation exercises. The therapist may also work with the individual to challenge negative thoughts that contribute to their panic attacks and replace them with more positive, realistic thoughts.

CBT typically involves a structured program of weekly sessions over several weeks or months. It is important for individuals to actively participate in therapy and practice the skills they learn outside of sessions to see the best results.

4. Mindfulness Meditation

Mindfulness meditation is a practice that involves training the mind to focus on the present moment without judgment. It is effective in reducing symptoms of anxiety and depression, including panic attacks.

In mindfulness meditation, individuals learn to become more aware of their thoughts and feelings and to observe them without reacting to them. This can help individuals develop a greater sense of control over their thoughts and emotions and reduce their likelihood of experiencing panic attacks.

Mindfulness meditation can be practised in a variety of ways, including sitting meditation, walking meditation, and body scan meditation. It is important to find a practice that feels comfortable and manageable for each individual.

5. Exercise and Physical Activity

Regular exercise and physical activity can be effective in reducing symptoms of anxiety and stress, including panic attacks. Exercise has been shown to promote the release of endorphins, which are natural mood-boosting chemicals in the brain.

In addition to its mood-boosting effects, exercise can also help individuals manage their physical symptoms of anxiety, such as rapid heartbeat and shortness of breath. It can also help individuals improve their overall health and well-being, which can contribute to a reduced risk of experiencing panic attacks.

It is recommended that individuals engage in at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities such as walking, jogging, swimming, or cycling.

6. Medication

In some cases, medication may be prescribed to help manage symptoms of panic attacks. This may include antidepressant medications such as selective serotonin reuptake inhibitors (SSRIs) or benzodiazepines.

Antidepressant medications are typically used as a long-term treatment option for individuals with panic disorder, while benzodiazepines are used as a short-term treatment option to help manage acute symptoms of panic attacks.

It is important to discuss the risks and benefits of medication with a healthcare provider and to closely follow any prescribed treatment plans.


Panic attacks can be a distressing and debilitating experience, but there are effective strategies for coping with them. These may include relaxation techniques, cognitive behavioural therapy, mindfulness meditation, exercise, and medication.

It is important for individuals to seek support from a healthcare provider and to develop a comprehensive treatment plan that addresses their individual needs and circumstances. With the right support and treatment, individuals can learn to manage their panic attacks and improve their overall quality of life.

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