A panic attack is a sudden episode of intense fear or anxiety. These attacks can come on suddenly out of nowhere and leave you feeling overwhelmed for a few minutes or up to an hour. They can also occur as a result of your environment, such as encountering something for which you have a phobia.

About 11% of the adult population in the United States has panic attacks each year, and about 35% of college and university students have a panic attack. A lot of people have their first attack in their late teens or early 20s. Without treatment, these attacks may worsen in frequency, severity, and duration, and the individual may develop a panic disorder.

Many panic attack coping skills have been developed to help people deal with this problem, including guided imagery, art therapy, and deep breathing exercises. There are stress management techniques for pulling out of a panic attack and long-term methods to keep them from developing.

Immediate coping strategies

Having a panic attack for the first time can be scary. You might experience symptoms like a racing heart or palpitations, chest tightness, sweating, intense fear and dread, and nausea. These symptoms usually last anywhere from around 5 to 60 minutes.

If you have a panic disorder, you probably know when a panic attack is starting because you’ve had them before. You should never try to fully stop an attack from coming on because it may make your symptoms worse. Instead, you should try to calmly start applying coping strategies to achieve better emotional regulation:

• Breathing techniques. The 4-7-8 is a powerful breathing exercise that helps control panic attacks. This breathing technique requires you to inhale through the nose for four seconds, hold your breath for seven seconds, and then exhale through the mouth for eight seconds. It helps reduce your heart rate and also creates a calming effect.
• Grounding techniques. The 5-4-3-2-1 grounding technique can help bring you back to the present moment. To use it, focus on five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste. Spending time on these senses takes your mind off of your anxiety and puts it back on your surroundings.
• Positive affirmations. Positive affirmations and mantras are phrases you can say over and over, internally or out loud, to help you regain focus and reframe anxious thoughts. Examples of positive affirmations to say are “this too shall pass,” “I am in control,” and “I am safe and calm.”
• Progressive muscle relaxation. You may want to try progressive muscle relaxation to help you become more aware of your sensations, which makes it easier to relax during an attack. This technique involves tensing or tightening one group of muscles at a time, followed by a relaxation phase to release tension.

Long-term panic attack coping skills

Making certain changes to live a healthy lifestyle and developing mindful habits can go a long way in warding off panic attacks. Practicing relaxation techniques, doing mental health exercises, and staying active are some of the best self-help strategies to promote emotional balance and reduce anxiety.

• Mindfulness and meditation. Being mindful means paying attention to the here and now. While panic attacks make you feel like you’re not in touch with reality, doing mindfulness tasks can help bring you into focus. Pay attention to the way your body feels, like how your clothes feel and how your feet connect with the ground or floor. Journaling is a great form of mindfulness meditation that builds resilience against panic attacks, especially when practiced daily or weekly.
• Regular exercise. Making lifestyle changes to follow a regular exercise routine can help stop panic attacks. Running, riding, and swimming are all excellent ways to let your body get rid of extra energy and anxious worries in a healthy way. A lot of people use yoga to deal with stress because it mixes movement, breathing control, and awareness to help relax and balance emotions. It’s good for your body and your emotional well-being.
• Lifestyle adjustments. Setting up a regular sleep schedule can help keep your mood and energy in check. Making certain dietary adjustments, like consuming less sugar and fewer stimulants, like coffee and nicotine, can reduce your overall stress level. Herbal supplements like chamomile and valerian root are renowned for their calming effects and ability to reduce anxiety.
• Social support: Having a strong support network of friends and family members who encourage acceptance of your panic attacks can provide emotional reassurance and reduce feelings of isolation. People in your support groups can help you set healthy boundaries to avoid activities and situations that make your attacks worse. They can even provide feedback during attacks to give you more control over your worrisome thoughts.

When to seek professional help

Seek medical help if you think you have had a panic attack. Despite being overwhelming, these attacks aren’t physically dangerous. A doctor can help identify your triggers, treat your symptoms, and diagnose whether you suffer from a panic disorder.

Many therapeutic interventions are available for panic attacks, including:

• Anti-anxiety medications. Medication for panic attacks, including benzodiazepines and selective serotonin reuptake inhibitors (SSRIs), may alleviate the emotional and physical symptoms by influencing brain chemicals that influence anxiety and mood.
• Cognitive behavioral therapy can help you recognize and alter unhealthy ways of thinking that bring on panic attacks.
• Exposure therapy. This kind of treatment involves gradually exposing you to your anxiety triggers so you can learn to manage your panic episodes.

Learn panic attack coping skills

Teaching yourself panic attack coping skills can lead to a better quality of life as you feel more present and grounded in your daily activities. When practiced consistently, these skills can help with overall anxiety reduction, diminish the intensity of attacks, and increase your sense of control in stressful situations.

You can access help for panic attacks today at Florida Medical Clinic Orlando Health. We offer cognitive behavioral therapy, guided relaxation, exposure therapy, self-esteem building exercises, structured problem solving, and more. We can even combine medication-assisted treatment with counseling to provide you with a comprehensive approach to managing your panic attacks.

Meet Dr. Moran

Dr. Ryan M. Moran is a family doctor who values personal relationships with his patients and makes an effort to learn about their specific health concerns. By combining innovative thinking with current medical knowledge, he encourages open dialogue and works closely with each patient to get the greatest potential results.

Dr. Moran is a compassionate and knowledgeable specialist in the management of chronic diseases. He is available to help patients through their treatment programs for ailments like diabetes, hypertension, anxiety, and depression. For added peace of mind, he offers regular checkups, including Medicare wellness checks, school checkups, and sports physicals.

Contact Dr. Moran today to schedule an appointment by calling (727) 375-1548.