How to Overcome Panic Attack: Practical Tips for Managing Stress

Disease of the 21st century. Panic attack.

You have probably heard about this more than once, and some have even encountered something similar. A panic attack is a sudden and intense feeling of fear or anxiety that is accompanied by several physiological symptoms. This condition can be frightening and confusing for those experiencing it for the first time. They are quite common and can happen to anyone at any age and in any situation.

In this article, we will help you understand what a panic attack is, how to recognize it, and what exercises will help you cope with it.

What is a panic attack?

As we said, a panic attack is a short-term period of intense fear or anxiety, often accompanied by physical and psychological

Physical symptoms include rapid breathing, fast heartbeat, sweating, dizziness, shaking, numbness or tingling in the arms and legs, stomach pain or discomfort, and a feeling of suffocation or suffocation.

Psychological symptoms include:

  • Excessive fear or anxiety. The feeling of unexplained or excessive fear.
  • Fear of losing control or dying. The feeling that the situation is out of control or that you might die.
  • Avoidance of situations. After a panic attack, a person may begin to avoid places or situations that raise the possibility of another attack.
  • Depersonalization or derealization. The feeling disconnected from yourself or the environment as if everything is not happening to you.
  • Fear of safety. The feeling that your life or health is under threat, although in reality there is no such threat.

These psychological symptoms often combine with the physical manifestations of a panic attack, creating an intense and unusual feeling of fear and anxiety.

A panic attack often begins suddenly and can reach its peak within minutes. These symptoms can be so intense that people feel like they are having a heart attack or stroke.

Causes and triggers of panic attacks

Panic attacks can be caused by a variety of factors, including severe stress, anxiety or depressive disorders, genetic predisposition, changes in brain chemistry, drug or alcohol use, and medical conditions such as hypothyroidism or heart disease.

The duration of a panic attack can vary from several minutes to hours. Although the attack may be very intense at the beginning, it often fades gradually.

People with family members who suffer from panic attacks are more likely to develop the disorder, suggesting a genetic component.

However good stress management, development of relaxation techniques, and support can reduce the frequency of panic attacks.

How to deal with a panic attack?

The main help is to help yourself: deep breathing, meditation, muscle relaxation, focusing on pleasant memories or objects, smooth and deep breathing, inhalation, and exhalation. We will talk about this in more detail below.

However, with regular or severe panic attacks, it is important to contact a professional – a psychotherapist or psychiatrist who will help develop an individual treatment plan. Cognitive behavioral therapy is used to help change thought processes and behavior, as well as the use of medications such as antidepressants.

It is better to prevent panic attacks from occurring; this requires prevention. It includes:

  • Physical activity. Regular exercise, such as yoga, swimming or running, improves physical and mental health and reduces stress and anxiety.
  • Nutrition. Eating a healthy diet rich in fruits, vegetables, grains and proteins helps improve overall health and energy.
  • Dream. Regular, quality sleep plays a key role in managing stress and maintaining emotional balance.
  • Support from loved ones and relatives. Talking about your panic attacks can help you get the emotional help and understanding you need. You can also join a support group or talk to people facing similar problems. This will help you feel less lonely and isolated.

Exercises for panic attacks.

Exercises and relaxation techniques can be effective in reducing the intensity and frequency of panic attacks.

1. Deep breathing.

Sit or lie down in a comfortable position. Place one hand on your chest and the other on your stomach. Inhale slowly through your nose, filling your stomach first, then your chest. Hold your breath for a few seconds. Exhale slowly through your mouth, completely emptying your lungs. Repeat this process several times, focusing on your breathing.

2. Progressive muscle relaxation.

Tighten and relax different muscle groups one at a time, starting with your feet and moving to your head. Tighten your muscles for 5-10 seconds, then relax them for 15-20 seconds. Move to the next muscle group, repeating the process throughout your body.

3. Visualization.

Close your eyes and imagine a calm place or setting. Visualize every detail: colors, textures, sounds. Immerse yourself in this environment, focusing on positive feelings and emotions. Imagining yourself in a safe and calm place can reduce anxiety and help you calm down. You can imagine a place that brings a feeling of comfort and safety – it could be a beach, a forest, or any other place that you like.

4. Meditation

Focus on the current moment and your feelings. Practice mindful breathing: simply notice each moment without trying to change them. Various meditation apps offer ready-made programs to relieve stress and anxiety. These may include meditation guides and audio recordings aimed at promoting relaxation and calm.

These exercises and techniques can be helpful in both preventing and managing panic attacks. It’s important to find the techniques that work best for you and practice them regularly to maintain your emotional and physical health.


Understanding the nature of a panic attack and how to control it helps you effectively cope with this condition. We hope that this article will be useful to everyone who is faced with this unpleasant phenomenon and will help them gain confidence in managing their condition.

A panic attack is a serious condition that can significantly affect a person’s quality of life. However, by understanding its nature, taking the necessary measures and supporting professionals, you can cope with this condition and return to a full life. We hope this article will help you better understand panic attacks and find effective ways to overcome them.

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