Panic attack: 6 ways to control it

A panic attack is a sudden feeling of intense fear or discomfort that reaches its peak within a few minutes and is accompanied by various physical and emotional symptoms.

Symptoms may include:

• Feeling of terror and unexplained fear;
• Rapid heartbeat;
• Trembling or chills, as well as sudden flashes of heat;
• Intense sweating;
• Difficulty breathing;
• Dizziness and nausea;
• Fear of death.

Research shows that more than 30% of people experience panic attacks at least once in their lives, making this phenomenon quite common. And while panic attacks are not life-threatening, they can significantly impair its quality. Fortunately, there are ways to help control and minimize the symptoms of panic attacks.

 

1. Deep Breathing Technique

Rapid breathing during a panic attack occurs instinctively as a reaction to fear and a feeling of suffocation. This leads to hyperventilation of the lungs, which in turn intensifies unpleasant sensations and contributes to the worsening of symptoms.

Deep, slow breathing helps calm the nervous system and reduce anxiety. Here's how to do it:

1. Find a quiet place and sit or lie down in a comfortable position.
2. Inhale slowly through your nose for 4–5 seconds, filling your lungs with air.
3. Hold your breath for 1–2 seconds.
4. Exhale slowly through your mouth for 4–5 seconds.
5. Repeat the cycle until your breathing becomes even and calm.

This method helps reduce the level of carbon dioxide in the blood and decrease the feeling of anxiety.

 

2. Progressive Muscle Relaxation

During a panic attack, it is important to relieve muscle tension. The recommended method is alternating relaxation and tension of different muscle groups. This method helps relieve physical tension and reduce anxiety. Start with your feet and gradually work your way up your body. On the inhale, tense the muscles, and on the exhale, relax them.

 

3. Cognitive Reappraisal

People who regularly experience panic attacks often note that an attack can be triggered by thoughts of its possible occurrence. It is important to control your mood and thoughts to prevent the avalanche-like development of anxiety.

Cognitive reappraisal includes:

1. Identifying negative thoughts that contribute to panic.
2. Assessing their reality and logic.
3. Replacing them with more rational and positive thoughts.

 

4. Regular Physical Activity

Many people prone to panic attacks try to avoid physical activity due to fear of possible attacks. However, moderate physical exercises such as walking, yoga, or swimming can significantly reduce anxiety levels.

Physical activity promotes the production of endorphins - the happiness hormones that improve mood and overall well-being.

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5. Planning and Preparation

Panic attacks often occur in stressful situations such as exams or public speaking. Planning and preparation for these events can help reduce anxiety.

Think in advance about possible triggers and develop a strategy to overcome them. Discuss your feelings with friends or family to get support.

 

6. Healthy Eating

Maintaining stable blood sugar levels helps prevent panic attacks. It is recommended to eat regularly with breaks of no more than 4 hours.

Regular meals and a balanced diet rich in vitamins and minerals are necessary to maintain overall health. Avoid excessive consumption of alcohol and caffeine (coffee and strong tea), which can increase anxiety.

 

Panic attacks can be extremely unpleasant, but they are not life-threatening. Managing these conditions takes time and practice, but using the described methods can significantly reduce their frequency and intensity. If panic attacks occur regularly and significantly affect the quality of life, it is important to seek help from a specialist to develop an individual treatment and support plan.

By using deep breathing techniques, muscle relaxation, cognitive reappraisal, maintaining physical activity, and healthy eating, you can better control panic attacks and improve overall quality of life.