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Overcoming Panic Attacks


Sign that says "don't panic"

Panic attacks can be incredibly difficult to manage, particularly if you are unfamiliar with the process. However, there are a few strategies you can use to help keep your symptoms under control.



Tips for Managing Panic Attacks

The first step in managing panic attacks is to recognize the signs and symptoms. Common signs include feelings of intense fear, a racing heart, difficulty breathing, and dizziness. When you recognize these signs, it’s important to take a few deep breaths and remind yourself that the sensations will eventually pass.


It’s also helpful to create a “safety plan” that you can use when you’re feeling overwhelmed. This should include activities that help you relax and feel calm, such as deep breathing, visualization, and progressive muscle relaxation. Taking a few moments to focus on your breathing can help you regain control of your body and mind.


You should also avoid situations that trigger panic attacks. This could be anything from crowded places to stressful conversations. If you know that particular activities or environments could lead to an attack, it’s best to avoid them.


Exercise is another great way to alleviate panic attacks. Taking a walk, jogging, or participating in an exercise class can help you manage the physical symptoms of a panic attack while also releasing endorphins that act as natural stress relievers. Finally, it’s important to reach out for help if you are struggling to manage your panic attacks.


When to Seek Professional Help

Seeking the assistance of a mental health professional can help you identify the underlying causes of your panic attacks and develop effective coping strategies. Cognitive behavioral therapy (CBT) is one of the most effective forms of treatment for those with panic disorder. Panic attacks can be incredibly difficult to manage, but there are a few strategies that can help. Recognizing the signs and symptoms of a panic attack, creating a safety plan, avoiding triggering situations, exercising, and seeking professional help can all help you keep your symptoms under control. By incorporating these strategies into your life, you can gradually gain control of your panic attacks and live a more peaceful life.


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