How to Deal with Panic Attacks

Dealing with Panic AttacksAs the world takes on rapid modernization, people face various issues and tasks that they have to address at a fast paced manner. The tight competition in the business sector, for example, entails workers that can speedily come up with strategies that can make their companies thrive. And as the focus of people turns more inclined to work than their physical being, numerous individuals fail to control their state of mind until it takes a toll on their bodies.

This is probably the reason behind the growing number of people experiencing panic attacks.




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A panic attack is not a health problem per se. It is an aftermath of anxiety and stress that randomly manifests. Most people mistake it for a heart attack because of its paralyzing effect coupled with trembling, excessive sweating, shaking, chest pains, blurred vision and breathing difficulty. But panic attacks are results of the surge of adrenaline and other hormones.

A person experiencing a panic attack has a body in ‘survival mode.’ This means that the spike in the level of hormones prepares them to go into a fight. No scientific data has confirmed triggers of the attacks, but experts suggest that subconscious conditioning, fear, worries and anxiety can be rooted for the occurrence.


Understanding what sets off a panic attack is the first step to Dealing with it.


Though some people experiencing panic attacks claim that there were no prior occurrence that may had lead to the attack, doctors say that there’s always a reason for panic attacks – and knowing the causes can help anyone control his state of mind and avoid giving this unnerving experience.

There is no reason to be scared of having the attacks. With the fast paced lifestyle today, these occurrences have gradually become normal and acceptable. Panic attacks are not an illness, although they could be a symptom of other conditions.


When dealing with panic attacks it is very necessary is to see a medical professional first. It is imperative to be clear in stating the symptoms and be transparent with medical histories. Having wrong a diagnosis may just land the patients to wrong and dangerous prescriptions.

Note: that medicines taken by individuals who experience panic attacks are found to increase suicide rates or worsen the problem. The drugs may also be addictive and thus disrupt the brain’s capability of generating emotions and control over the body.


Joining Cognitive Behavior Therapy (CBT) can be an option. This ‘treatment’ for panic attacks involves the conditioning of emotions and elimination of general anxiety disorder symptoms (which include panic attacks).

A more natural way of dealing with panic attacks is to perform activities that can induce the production of more happy hormones like serotonin and endorphins. Regular exercise is a good anti-depressant practice that eliminates cortisol – a hormone that causes stress and fatigue.


Pairing this up with a balanced diet may be cliched, but this advice can go a long way for patients who are experiencing panic attacks. Fruits, vegetables, legumes, and other soulful foods are full of vitamins and nutrients that help facilitate the function of the central nervous system, and thus avoiding palpitations and other scary symptoms of the attack.

At the same time, bad habits that can worsen the signs of panic attacks should be noted and scratched out. Caffeine, for one, increases anxiety levels and stimulates faster heart beat rates – a big no-no to those prone to having the attacks.



Experts have also recommended simple breathing and relaxation techniques that can be performed whenever the patients feel a hint of the attack:


  • 1. Place one hand over the upper chest, and the other on top of the diaphragm where the rib cage connects with the stomach.
  • 2. Inhale deeply and slowly through the nose. The chest should stay still, while the diaphragm should expand. This is an indication that you have breathed deep enough.
  • 3. Exhale slowly through the nose at the same rate. It is easier to calm down when the mind is focused on the hands and when you are counting up to five.
  • 4. Continue the inhale-exhale exercise until you feel relaxed.
  • 5. Find some place to sit or lie down and relax the muscles.
  • 6. Close your eyes and keep the attention focused on the toes. Curl them tightly while counting up to five, making sure that the muscles are squeezed hard.
  • 7. Release the muscles and relax.
  • 8. Concentrate on the feet and contract all the muscles for a count of five. Release and relax.
  • 9. Continue doing the same process for other muscle groups such as the calves, the stomach, hands, arms, fingers, neck, shoulders, thighs, buttocks, etc.



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Practicing this relaxation techniques for ten minutes each day also lessens the occurrences of panic attacks.

One Comment (Add Yours)

  1. my wife often has panic attacks.. sometimes iam unable to tackle the situation.. especially during night.. speaks unrealistic matter with no truth.. doesn’t sleep . Whenever she takes anti anxiety tabs she is fine. Can she be given continuous medication as doctor told me to use sos. pl advice me how to tackle such situations

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