Learn to manage a panic attack

Panic attacks are defined as the sudden feelings of anxiety and fear - often without a very deep cause. It is quite often a person has to deal with themselves when they have a panic attack, but many do not know how to manage such a situation.

Since they are always so sudden, a person does not know when he will have one, but knowing how to deal with them decreases the severity of the situation, if not eliminating them, and allows one to feel in control with easier management.

Firstly, it is vital that you recognize when you’re having a panic attack. 

The common emotional symptoms make one feel a constant fear or anxiety, accompanied by uninterrupted worrying and a feeling that everything would collapse soon. 

The symptoms are also often recognized physically when a person sweats profusely, breathes rapidly, or has a racing heartbeat that does not remain in their control anymore. 

Remind yourself that it will be over soon:

Constantly tell yourself that this feeling is a temporary one, and all these emotions will go away soon. 


One is overwhelmed in the moment, so it is necessary that they keep recalling that the situation would have no consequences: physical or emotional, and everything will be fine in the end.

Try deep breaths:

Take long and deep breaths to overcome the sudden feelings of anxiety.

Since panic attacks make one’s breathing rapid, and their chest tight - it is important to provide some ease to your chest to reduce the tensions occupying your mind. 

4-7-8 breathing is a well known method where a person breathes in for 4 seconds, holds it in for 7 seconds, and then takes another 8 seconds to release it. 

Find a place that comforts you:

It is important for your mental space that you leave the place your panic attack began at and find a more peaceful spot that brings comfort to you.

If the presence of other people bothers you, leave the crowded space and find a silent corner for yourself to calm down in. 

It creates a mental space for you and helps you focus on other coping strategies. 

Relax your muscles:

In such situations, often, tension builds up in your muscles which is another symptom of panic attacks. It is believed that if the mind senses a relaxed body, it relaxes itself.

Try some short and quick exercises to comfort your tense body. 

Research about your triggers:

Studies have found that a person's panic attacks may be triggered by something.

It can be a memory from the past, some sort of phobia, or even the presence of another person.

Thus, it is vital you research your triggers, and avoid such situations which may cause them.


However, if your panic attacks become increasingly frequent, you are advised to immediately seek an appointment with a doctor to study and manage your symptoms. 

A number of online websites, tools, and applications on play store or app store are available for your immediate aid in such situations.



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