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Strategies for Coping with Panic Attacks: Simple and Practical Tips
Published on 26th October, 2024
Panic attacks are a natural response in your body called "fight-or-flight." This is your body’s way of preparing for danger—whether real or imagined. While this response is helpful in life-threatening situations, it can be triggered by everyday stress, like a big deadline or a crowded room. This can make you feel anxious even when there is no actual danger.
What Happens During a Panic Attack?
During a panic attack, it can feel like everything is happening all at once. Your heart starts racing, your chest feels tight, and your breathing becomes shallow, making it hard to catch your breath. You might feel lightheaded or like you’re about to pass out, and the fear that something is seriously wrong can take over. It’s normal to feel like you're losing control or that something bad is going to happen, even though you're not in any real danger.
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As the panic builds, your thoughts can get in the way. The more you try to breathe, the more you worry about not being able to, which only makes things worse. This cycle of racing thoughts and physical symptoms can feed off each other, making it harder to calm down. You might feel disconnected from the situation, as if you're watching yourself go through it.
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It can be really frightening, but it's important to remember that these feelings, though intense, are temporary. Panic attacks may be triggered by stress, emotions, or even physical sensations, but they are not life-threatening. Understanding that the panic will pass and recognizing what’s happening in your body is a helpful first step in learning how to manage it.
The Cycle of Fear
Panic attacks can create a cycle of fear. If you’ve had an attack in a specific place, like at work or on public transport, your brain may start to link that location with fear. Just thinking about being there again can trigger anxiety, making it harder to return.
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Over time, you might avoid those places or situations to prevent feeling anxious, but this actually strengthens the fear. The more you avoid, the more difficult it becomes to face those situations later. While avoidance might seem like a way to cope in the short term, it keeps the cycle going.
However, there are coping strategies that can help break this cycle. Gradually facing feared situations in small steps, known as exposure therapy, is one method. Using relaxation techniques, like deep breathing or mindfulness, can also calm the body during an attack. With time and practice, these strategies can help retrain your brain, reduce the fear, and allow you to face these situations with more confidence.
Simple Tips to Manage Panic Attacks
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Developing effective coping skills can make a significant difference in managing panic attacks. These skills allow you to regain control during overwhelming moments and prevent anxiety from spiraling. Rather than avoiding situations that trigger panic, facing them with the right strategies helps reduce fear over time and builds resilience
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Deep Breathing to Calm Down
One of the quickest ways to regain control during a panic attack is through deep breathing. Deep breathing signals to your body that you’re safe and helps slow your heart rate. Try this simple technique:
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Inhale slowly through your nose for 4 seconds.
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Hold your breath for 7 seconds.
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Exhale slowly through your mouth for 8 seconds.
This breathing pattern helps your body relax and reduces anxiety, making it easier to regain a sense of calm.
Grounding Techniques to Stay in the Moment
Panic attacks can leave you feeling disconnected or detached from reality. Grounding exercises help refocus your attention on the present. One helpful method is the 5-4-3-2-1 technique:
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Name five things you can see around you.
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Identify four things you can touch.
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Listen for three things you can hear.
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Notice two things you can smell.
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Find one thing you can taste.
This exercise shifts your focus away from the panic and back onto your surroundings, helping you stay grounded.
Challenge Negative Thoughts
Panic attacks often start with negative or fearful thoughts. To calm your mind, try challenging those thoughts with questions like:
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“Am I really in danger, or is my body just reacting to stress?”
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“What’s the worst that could happen right now, and how likely is it?”
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“Have I been through something similar before and come out fine?”
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“Is this panic attack temporary, and will it pass like all the others?”
By questioning and reframing your anxious thoughts, you can reduce their power and feel more in control of the situation.
Progressive Muscle Relaxation (PMR) to Release Tension
Panic attacks can leave your body feeling tense. Progressive Muscle Relaxation (PMR) is a technique where you tense different muscle groups for a few seconds and then release them to reduce physical tension. To begin:
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Start by tensing the muscles in your feet for 5 seconds.
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Then relax them for 10-20 seconds.
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Gradually work your way up your body, tensing and relaxing each muscle group.
Regular practice of PMR can teach your body to release tension before it becomes overwhelming.
Self-Exposure to Break the Cycle
One way to gradually reduce fear and anxiety is through self-exposure, which involves slowly confronting the situations or places that trigger your panic attacks. The goal isn’t to force yourself into overwhelming situations all at once, but to gradually face your fears in a controlled and manageable way.
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Start with something less intimidating related to the situation, such as imagining yourself in the feared place or briefly visiting the place for just a few minutes. Over time, you can build up to longer exposures. The more you practice this, the more your brain will learn that these situations aren’t as dangerous as they may seem, helping you feel less fearful and more in control.
Ready to Make a Change?
Facing and managing panic attacks can be hard, but with time and patience, you can get better at handling them. Developing coping strategies, like deep breathing and grounding exercises, and not giving in to avoidance can make a big difference. It’s about taking small steps and building resilience. If panic attacks continue to affect your life, reaching out to a therapist can be really helpful. If you're interested in learning more about how therapy can support you through this, feel free to reach out to me. You don’t have to go through it alone.
References:
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Brown, C., White, S., & Jones, M. (2017). CBT-Hypnosis for Social Anxiety: Efficacy and Self-Esteem Improvements. Journal of Anxiety Disorders, 45(3), 123-134.
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Jensen, M. P., & Patterson, D. R. (2014). Hypnosis for Chronic Pain Management: A Review of the Literature. American Journal of Clinical Hypnosis, 56(2), 117-124.
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Smith, A., Patel, R., & Chang, F. (2020). CBT-Hypnosis for Phobias: Combining Techniques for Long-Term Relief. International Journal of Behavioral Therapy, 38(4), 45-58.
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White, A. R., Cummings, T. M., & Richards, S. H. (2018). Hypnosis and Cognitive Behavioral Therapy for Irritable Bowel Syndrome: A Review of Effectiveness. Journal of Clinical Psychology, 62(7), 34-48.