Introduction

Panic attacks can be really scary and make you feel awful. When you have a panic attack, your heart starts to beat fast, you may feel dizzy, and it can be hard to breathe. It may even feel like you are losing control or something bad is going to happen.

But don’t worry; there are ways to help you manage and reduce panic attacks. There are things you may do to calm down and feel better when a panic attack happens.

Here are ten easy ways to help you feel more in control and relaxed when you start to feel a panic attack coming on. We will also discuss the major causes and symptoms. To dive into the depth of the topic, keep reading.

What is a panic attack?

• A panic attack is a short time when someone feels scared and anxious. It can cause scary body feelings like a fast heartbeat, trouble breathing, feeling sick, shaking, and tight muscles.
• Panic attacks are common, happen without warning, and usually are not caused by anything dangerous around us. A panic attack may last from a few minutes to 30 minutes.
• Even though the attack itself doesn’t last too long, the scary feelings and body reactions can stick around for a few hours afterward.

Why does a person get a panic attack?

Panic disorder can sometimes run in families. Scientists have found that certain parts of the brain and some body functions are important for understanding fear and anxiety.

Some studies say that panic attacks are like false alarms. This means our body’s normal “fight or flight” response happens too often, too strongly, or both. For example, a person with panic disorder might feel their heart pounding and think they are having a heart attack.

This can cause a vicious cycle, which is the main sign of panic disorder: panic attacks that seem to come from nowhere.

Causes of Panic attack

Causes of panic attacks can include:

• Stress: Big changes or problems in life, like moving to a new place, having a lot of schoolwork, or family troubles, can make you feel very stressed and lead to panic attacks.
• Genetics: Panic attacks can run in families. This means if your parents or close relatives have them, you might get them too.
• Brain chemistry: Some people have certain brain chemicals that make them more likely to have panic attacks. These chemicals can cause the brain to react too strongly to stress.
• Trauma: Bad experiences or scary events from the past, like a car accident or losing someone close, can make you more likely to have panic attacks.
• Health problems: Certain health issues, like heart problems or thyroid issues, can make you more prone to panic attacks. It’s important to see a doctor to check for these conditions.
• Substance use: Using drugs, drinking alcohol, or having too much caffeine from energy drinks or coffee can trigger panic attacks. It’s best to limit or avoid these substances to help prevent panic attacks.

Symptoms of a panic attack

The following are some signs of a panic attack:

• Trembling, sweating, and shaking
• Dry mouth
• Nausea, abdominal pain
• Fear of death
• A tightening sensation in the chest
• Stiff muscles
• Loss of control or fear of death
• Chills and tingling
• Illogical thoughts
• Abdominal pain, nausea

Effective ways to manage panic attacks

Practice Deep Breathing

When you feel a panic attack coming, deep breathing can help calm you down. Take slow, deep breaths via your nose and out through your mouth. When you breathe in, try counting to four; when you breathe out, try counting to four. Breathing deeply calms your body and lowers your heart rate.

How to Practice Deep Breathing:

• Find a Quiet Spot: Look for a calm and quiet place where you may sit or lie down comfortably. It should be a place where you won’t be disturbed.
• Get Comfortable: Sit or lie down, and close your eyes to help you focus. Place one hand on your belly so you can feel it move as you breathe.
• Take a Deep Breath: You should breathe in slowly via your nose, counting to four as you do. Try to fill your lungs with air and feel your belly rise under your hand.
• Hold Your Breath: After you breathe in, hold your breath for a count of two. This helps your body get used to the breath you just took.
• Breathe Out Slowly: Breathe slowly through your mouth, counting to four again. Try to let all the air out and feel your belly fall.

Use Positive Self-Talk

When a panic attack starts, it’s easy to think of bad thoughts. These thoughts can make you feel even more scared. Instead, try to use positive self-talk. This means telling yourself good things. You can say, “This panic attack will not last forever.

I am safe right now.” Remind yourself of times when you had panic attacks before and got through them. Tell yourself, “I have been through this before and can do it again.”

Positive self-talk can help you feel less afraid and make you feel stronger. It’s like being your cheerleader, telling yourself you can handle it.

Stay in the Present

• Panic attacks can make you feel like you are losing control or going crazy. To help yourself feel better, it’s important to stay in the present moment.
• One way to do this is by using a grounding exercise. Start by looking around and naming five things you can see.
• It could be anything, like a tree, a car, or a book. Next, name four things you can touch.
• This might be the chair you are sitting on, a soft blanket, or your hands. After that, you may name three things you can hear.
• Listen carefully for sounds like birds chirping, the hum of a fan, or someone talking.
• Then, think of two things you can smell. It could be the smell of food, flowers, or even the air.
• Lastly, name one thing you can taste. Maybe you have a piece of candy or can just think about the taste of your favorite food.
• Doing this grounding exercise can help you stay connected to the present moment and reduce your panic.
• It helps remind you where you are and that you are safe right now.

Progressive Muscle Relaxation

Progressive muscle relaxation is a way to help your body feel calm. It functions by tensing and then relaxing different muscles in your body. Start with your toes. Squeeze them tight for five seconds, then let them go and relax for ten seconds.

Next, move up to your feet, legs, and so on until you reach your head. Do the same thing: tense each muscle group for five seconds, then relax for ten seconds.

This exercise can help reduce the tightness and tension in your body that often comes with panic attacks. It helps your whole body feel more relaxed and calm.

Avoid Caffeine and Sugar

Caffeine and sugar can make anxiety worse. Try to limit your intake of soda, coffee, and sugary snacks. Instead, drink water, herbal tea, or milk. Taking a balanced diet with lots of fruits, veggies, and whole grains can also help keep your blood sugar levels stable and reduce anxiety.

When your blood sugar levels are stable, you are less likely to feel anxious or have panic attacks. By avoiding too much caffeine and sugar and choosing healthier options, you can help your body feel better and more relaxed.

Get Enough Sleep

Not getting enough sleep can make you feel more anxious and can even trigger panic attacks. You must get at least 7 to 8 hours of sleep each night to help your body and mind stay healthy.

To make it easier to fall asleep, you may try to create a relaxing bedtime routine.

You may read a book, take a warm bath, or listen to calming music before going to bed. These activities can help you unwind and get ready for a good night’s sleep.

Also, try to avoid using screens, like phones, tablets, or computers, before bed.

Learn to Say No

Sometimes, you might feel overwhelmed by too many tasks or responsibilities. If you find yourself feeling this way, it’s okay to say no to some things. You don’t have to take on everything that comes your way.

Saying no can help reduce the stress you feel. When you have too much to do, it can make you anxious and increase the chances of having a panic attack.

By saying no to extra tasks or responsibilities, you give yourself a chance to relax and manage your stress better.

Practice Self-Care

Self-care means taking time to do things that you enjoy and help you feel relaxed. You must make time for activities that make you happy and take your mind off stress.

You may enjoy reading a good book, going for a walk in nature, or doing a hobby that you love. These activities can help you unwind and feel more at ease. Even small things like listening to your favorite music or drawing can be really helpful.

Limit Alcohol

Drinking alcohol can make anxiety worse and increase the chances of having a panic attack. It may seem like a good way to relax, but alcohol can make you feel more anxious and unsettled.

To help manage anxiety and lower the risk of panic attacks, try to limit how much alcohol you drink. It’s a good idea to cut back or even avoid alcohol altogether. Choosing not to drink can help keep your mind and body feeling more balanced and calm.

If you decide to drink, you may try to do so in moderation and pay attention to how it affects you. By making healthier choices about alcohol, you can help yourself feel better and reduce anxiety.

Seek Professional Help

If panic attacks are interfering with your life, it might be time to seek professional help. A therapist may help you understand your panic attacks and teach you coping strategies.

They might use techniques like cognitive-behavioral therapy (CBT), which may help you change negative thought patterns and reduce anxiety. In some cases, medication might also be an option.

Conclusion

Panic attacks can be frightening, but there are many ways to manage them. Utilizing these techniques and tips, you may learn to manage your panic attacks and lower their impact on your life.

It’s okay to seek professional help if you need it. With the right support and strategies, you can manage panic attacks and feel more in control.