Panic Attacks: Treatment and Coping Strategies

Treatment for panic attacks can transform our constant sense of danger, and the ongoing fear that follows, into a life in which we understand the source of this fear and how to address it.

Indeed, panic attacks do not threaten our existence or survival as much as they threaten the shape and course of our lives when ignored. It is important to recognize that acknowledging the problem is the first step toward treating panic attacks. When we notice that we are experiencing them, we should not dismiss them. Instead, we should take them seriously and seek treatment promptly.

With that in mind, we present different ways to treat and cope with panic attacks.

How are panic attacks treated?

1. Cognitive behavioral therapy:

Cognitive behavioral therapy (CBT) is a common treatment for panic attacks and panic disorder that is well supported by scientific evidence. CBT works by identifying and changing unhealthy thought patterns that cause panic attacks. Its benefits can be long-lasting.

2. Exposure therapy for panic attacks:

During exposure therapy, the patient is deliberately and gradually exposed to feared situations and panic symptoms in a safe environment. With continued exposure, the symptoms of panic attacks become more familiar and less frightening.

3. Treating panic attacks with medication:

Medication for panic attacks can serve as a short-term treatment for severe cases. Because medication does not address the underlying issues that cause panic disorders, it should be accompanied by another form of treatment, such as psychotherapy.

4. Using relaxation techniques to cope with panic attacks:

Just as muscles become stronger with exercise, the body and mind respond better to relaxation with practice. Regularly using relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation can help counter panic attacks.

5. Learn more about your physical health so you can manage a panic attack:

This puts you in a better position to distinguish between the symptoms of a panic attack and the signs of a medical condition. Regular checkups will help you rule out other conditions that may cause anxiety. If you have a medical condition, you should know its symptoms and how they differ from those of a panic attack.

6. Practice healthy habits:

Eating healthy food, getting enough rest, and doing some physical exercise can all help reduce anxiety levels in general.

A breathing exercise for coping with panic attacks

This exercise is very helpful for many people with panic attacks, who feel better when they practice it regularly.

A breathing exercise is a useful, practical way to relax the body and mind by regulating breathing. It is used not only in medical clinics but also in yoga and meditation. Continue the breathing exercise for 3–5 minutes, and practice it regularly.

Steps for practicing the breathing exercise

1. You can do the exercise with your eyes open or closed. Overall, it is more rewarding with your eyes closed, but some people do not feel comfortable closing them.
2. After ten seconds, begin focusing on the rhythm of your breathing.
3. Now focus on breathing deeply, slowly, regularly, steadily, and through your nose.
4. If you are wondering how slowly you should breathe, continue breathing while slowly counting to three, then exhale while counting to three and inhale again. As you progress with the exercise, you can slow the pace further according to your comfort level.
5. Each time you inhale, you can say “Relax” to yourself, or use any equivalent word that suits your dialect.
6. Continue breathing until the anxiety has completely subsided, for at least 3 minutes.
7. If you experience a rapid heartbeat, numbness in your fingers or mouth, or any other discomfort, this may mean that you are breathing too quickly. Slow the exercise to a pace that feels comfortable.
8. Try to move to a quiet place, because the last thing you need during an attack is more stimulation. If possible, go somewhere quieter so you can practice relaxation techniques. This does not mean avoiding the situation entirely; you could, for example, go to a quiet place for a few minutes to do the breathing exercise.
9. You can relax your muscles progressively. Try tensing one muscle group in your body and then releasing it, such as the muscles in your hand, so you can feel the difference between the two states. This helps you become aware of what your body is feeling at that moment.

Things to remember about panic attacks

When dealing with panic attacks, it is important to remember the following:

• The relationship between psychological stress, fear, and rapid breathing is a natural response when a person is anxious.
• We should recognize that physical symptoms begin to appear when fear starts.
• As soon as a frightening thought appears or you begin noticing symptoms, you should start regulating your breathing.
• The best way to do this is to perform the breathing exercise and remind the affected person that there is nothing to fear until they can control their breathing.

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