Coping strategies to Handle Panic Attacks

Have you ever been so troubled by your thoughts that the anxiety builds up to a point where you cannot catch your breath or feel like you’re losing control? Feeling like you cannot deal with what’s happening at the moment? This is precisely how a panic attack feels like. 

Panic attack

Before diving into the coping strategies, it’s necessary to understand what it is and how it occurs. A panic attack is a sudden episode of intense fear or discomfort that reaches a peak within minutes. It can lead to increased heartbeat, sweating, shortness of breath, chest pain, dizziness, etc. These attacks are triggered by various emotions like fear or phobias (perhaps for an exam), stress, traumatic events, etc. 

Coping Strategies

1. Deep breathing

During a panic attack, it is not easy to have control over yourself or your surroundings. Firstly, calming yourself down is essential, which can be done by forcing yourself to practise deep breathing, irrespective of how overwhelmed you are. Let go of what’s causing you to panic with every breath you take slowly and deeply- through your nose and out through your mouth. It will regulate your breathing and activate your body’s relaxation response. 

2.  Positive self-talk

You can try to say positive things to yourself out loud, like- “I can do it. I can get past this. It’s gonna be alright, and I’ll be okay in no time. It’s all okay”. Having to deal with it myself, I highly recommend this strategy since it will allow you to shift your focus from the anxiety or fear that is causing the panic attack and will grant you a sense of empowerment and control. 

3. Mindfulness and Shifting Focus

Shift your focus to your senses, like noticing things around you and trying to be present. Count the objects in the room or name things you can see. Count the colours you see or focus on the different sounds you hear. This will help you to calm down and let go of whatever is causing you worry.

4. Acceptance 

Slowly accept the panic attack instead of trying to avoid it and all your problems. Sometimes, it is okay to not be okay. This is one of those times when you must let it go for your mental peace. Whatever is causing you to feel panicked, try to resolve it and accomplish it so that you’re not feeling pressured by it. 

After a panic attack

After the panic attack, you must reach out to people you trust, such as your best friends, siblings, cousins, or parents. Sharing the problem may not always help you get the solution, but it will definitely make you feel lighter. Get yourself out of the environment filled with negativity and anxiety. Go out for a walk and clear your mind.

 Always remember that times like these only make you stronger and able to face even more significant challenges in the future with complete confidence! 

Written by- 

Tavleen Kaur