6 practical strategies and insights to manage panic attacks more effectively

Symptoms of panic attack: Common signs include rapid heartbeat, shortness of breath, sweating, trembling, chest pain, nausea, dizziness, and an overwhelming sense of dread (Image: Canva)

Panic attacks can be incredibly distressing—striking without warning and leaving a profound sense of fear and helplessness. Understanding how to manage panic attacks is crucial for those affected, offering a pathway to regain control and improve quality of life.

Here are some practical strategies and insights that will help you manage panic attacks effectively.

The first step in managing panic attacks is recognising the symptoms. Common signs include rapid heartbeat, shortness of breath, sweating, trembling, chest pain, nausea, dizziness, and an overwhelming sense of dread. Understanding these symptoms can help you identify a panic attack early and take action to mitigate its effects.

Breathing techniques

One of the most effective ways to manage panic attacks is through controlled breathing. Panic attacks often cause hyperventilation, which exacerbates feelings of anxiety. To counter this, practise deep breathing exercises. If possible, move to a quiet, comfortable place. Breathe in deeply through your nose for a count of four. Hold the breath for a count of four. Breathe out through your mouth for a count of four. Continue this cycle until you feel calmer.

Grounding techniques

Grounding techniques can help you stay connected to the present moment, reducing the intensity of a panic attack. One popular method is the 5-4-3-2-1 technique. Look around and name five things you can see. Identify four things you can touch. Listen for and identify three sounds. Acknowledge two different smells. Notice one thing you can taste. This exercise helps divert your mind from the panic attack and brings your focus back to the present.

Cognitive behavioural techniques

Cognitive Behavioural Therapy (CBT) offers practical methods for managing panic attacks by addressing negative thought patterns. Here are a few techniques inspired by CBT:

Challenge negative thoughts: When a panic attack begins, identify the negative thoughts fueling your anxiety. Ask yourself if these thoughts are rational or if you are catastrophising.

Replace with positive thoughts: Counteract negative thoughts with positive affirmations. Remind yourself that panic attacks are temporary and will pass.

Visualisation: Imagine a peaceful place or situation. Visualise every detail, engaging all your senses to immerse yourself in this calming scenario.

Lifestyle adjustments

Long-term management of panic attacks often involves making lifestyle adjustments. Here are some recommendations:

Regular exercise: Physical activity helps reduce anxiety and stress. Aim for at least 30 minutes of moderate exercise most days of the week.

Healthy diet: Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Avoid excessive caffeine and sugar, which can trigger anxiety.

Adequate sleep: Ensure you get enough restful sleep each night. Poor sleep can exacerbate anxiety and make panic attacks more likely.

Limit alcohol and nicotine: Both substances can increase anxiety levels and make panic attacks more frequent.

Professional help

If panic attacks are frequent or severe, seeking professional help is crucial. Various therapies and treatments can significantly reduce the frequency and intensity of panic attacks:

Cognitive Behavioural Therapy (CBT): As mentioned, CBT helps you understand and change negative thought patterns.

Medication: In some cases, medication may be necessary. Antidepressants or anti-anxiety medications can help manage symptoms.

Support groups: Joining a support group can provide comfort and understanding from others who experience similar issues.

Therapists and counsellors: Working with a mental health professional can offer tailored strategies and support.

Mindfulness and meditation

Mindfulness and meditation practices can help you stay grounded and reduce overall anxiety. Regular mindfulness exercises teach you to focus on the present moment without judgment. Here are a few simple practices:

Daily meditation: Set aside time each day for meditation. Focus on your breathing and let go of any intrusive thoughts.

Mindful activities: Incorporate mindfulness into daily activities like walking, eating, or washing dishes. Pay attention to the sensations and experiences in the moment.