How To Manage A Panic Attack

“Panic disorder symptoms are primarily centered around panic attacks. Panic attacks often consist of a pounding heart, sweatiness, a feeling of weakness, faintness, or dizziness,” according to Johnna Medina, Ph.D.

Dealing with panic disorder is a challenging thing. “Panic disorder can be devastating because it can interfere with relationships, schoolwork, employment and normal development. People with panic disorder will begin to avoid situations where they fear an attack may occur or situations where help might not be available. This happens with both adults and children with panic disorder,” says Steve Bressert, Ph.D. Having some knowledge about how to deal with it is vital for everybody. Managing panic disorders need not be difficult all the time according to

“Suddenly your body surges with adrenaline. You are hit with a feeling of dread and impending doom like you are going to die, go crazy, faint or lose control,” said Tamar Chansky, Ph.D, a clinical psychologist.

Luckily, there are some steps to stop these attacks.


Manage Your Thoughts



It is basically what you need to do every single time feel an attack is coming Extreme fear characterizes panic disorder, and it is due to your personal thoughts. So start by thinking about those things that make you smile, and unforgettable happy experiences.


Controlling your thoughts and emotions is an excellent exercise for your brain to stabilize a new environment for your positive thoughts. If you do this regularly, this can eventually stop your panic attacks.


Calm Down


When a person experiences panic attacks, it is unlikely for that person to maintain calmness, since there are things that are running inside the person’s head which is beyond reasonable. So before you start to have a panic attack, try to calm down. Think of happy thoughts until you find yourself calm again.


Do Breathing Exercises.


A panic attack can sometimes cause shortness of breath on the person, and you might also hyperventilate. That’s why you need to engage yourself in breathing exercises. The most popular breathing exercise that is good for people with panic attacks is 478 breathing technique.


478 breathing technique can be done by inhaling through your nose and exhaling through your mouth. Basically, you inhale for 4 seconds, hold your breath for 7 seconds and exhale through your mouth. With that, make a whoosh for 8 seconds. Be sure to accompany this breathing technique with some relaxing thoughts.


Do Not Act Strangely


The most common symptom that someone is about to experience a panic attack is by acting slightly different than usual. If you think that you are about to panic, do not behave differently. Instead, try to move as normal as possible and try to feel like a reasonable person would, as well.


Do not cover your ears for the sounds that you hear because they are not real.


Practice Differentiating Hallucinations From Reality


Panic attacks can cause you to be separated from the reality. Differentiating hallucinations from reality is very good for you to have a better understanding of what’s going on. Focus your mind on your current environments like the smell of morning coffee, the crisp air and other relaxing things to do.


Keep Your Focus


A panic attack usually lets people get rid of their focus on the physical world. If you are about to panic, try focusing on one thing and remember every detail about it. Keep enumerating all of the features that you remember with the thought that you are focusing on until you find your calm again.


Do Not Panic


Of course, stop panic attacks you need to stop panicking. To avoid panic, be sure to follow the steps above. Also, bringing yourself to a panic attack specialist will be a big help. Aside from the steps above, other therapies will also be conducted to help you recover if you want treatment. All you have to do is invest your full participation.