What Are Panic Attacks and How to Deal with Them?
Panic attacks can be frightening, overwhelming experiences that affect millions of people around the world. Characterized by sudden, intense episodes of fear accompanied by physical symptoms such as rapid heart rate, shortness of breath, dizziness, or a sense of impending doom, panic attacks can disrupt daily life and impact overall well-being. Fortunately, panic attacks are treatable, and many effective strategies exist to help people regain control and reduce their frequency and severity.
In this article, we’ll explore how to deal with panic attacks, backed by research, expert recommendations, and practical coping techniques. Whether you’re experiencing panic attacks yourself or supporting a loved one, these tools can provide a path to relief and resilience.
What Is a Panic Attack?
According to the American Psychological Association, a panic attack is “a sudden surge of overwhelming fear that comes without warning and without any obvious reason” (APA, 2023). Panic attacks usually peak within 10 minutes and may include symptoms such as:
- Chest pain
- Shortness of breath
- Heart palpitations
- Trembling or shaking
- Sweating
- Nausea
- Dizziness or lightheadedness
- Fear of losing control or “going crazy”
- A feeling of detachment from reality (derealization) or oneself (depersonalization)
These episodes can happen unexpectedly or be triggered by specific situations, especially in those with panic disorder, a type of anxiety disorder.
Causes of Panic Attacks
While the exact cause of panic attacks isn’t fully understood, several factors are known to contribute, including:
- Genetics: A family history of anxiety or panic disorders increases risk.
- Stress: Major life transitions, trauma, or chronic stress can trigger attacks.
- Brain chemistry: Imbalances in neurotransmitters such as serotonin and GABA may play a role.
- Medical conditions: Hyperthyroidism, heart conditions, and stimulant use can cause symptoms similar to panic attacks.
How to Deal With Panic Attacks: Immediate and Long-Term Strategies
1. Practice Deep Breathing Techniques
One of the most effective ways to manage a panic attack in the moment is through controlled breathing. Panic attacks often lead to hyperventilation, which worsens symptoms. Deep, slow breathing helps activate the parasympathetic nervous system, calming the body.
Try this:
- Inhale slowly through your nose for 4 seconds
- Hold your breath for 4 seconds
- Exhale slowly through your mouth for 6–8 seconds
- Repeat for several minutes
📚 Research Insight: A 2017 study in Frontiers in Psychology found that diaphragmatic breathing significantly reduced cortisol levels and improved attention and emotional well-being (Ma et al., 2017).
2. Grounding Techniques
Grounding helps bring you back to the present moment and out of the spiral of fear. Use the 5-4-3-2-1 technique:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This method redirects focus from internal sensations to the external environment.
3. Cognitive Behavioral Therapy (CBT)
CBT is considered the gold standard treatment for panic disorder and anxiety. It helps individuals identify and challenge distorted thoughts and develop healthier responses to fear-inducing situations.
📚 Research Insight: A meta-analysis published in Psychiatric Clinics of North America found that CBT is highly effective in reducing the frequency and severity of panic attacks (Hofmann et al., 2012).
4. Mindfulness and Meditation
Mindfulness practices train the brain to observe thoughts and sensations non-judgmentally, which can reduce reactivity to panic symptoms. Regular mindfulness practice has been shown to reduce anxiety and panic-related distress.
Apps to try:
- Headspace
- Calm
- Insight Timer
📚 Research Insight: A 2018 randomized controlled trial showed that mindfulness-based stress reduction (MBSR) led to significant improvements in anxiety and panic symptoms (Goldin et al., 2018).
5. Medication
In some cases, medication may be prescribed to manage panic attacks, particularly when they are frequent or debilitating.
Common medications include:
- SSRIs (e.g., sertraline, fluoxetine)
- SNRIs (e.g., venlafaxine)
- Benzodiazepines (e.g., lorazepam, alprazolam) – used short-term due to risk of dependence
Always consult with a healthcare provider to determine the most appropriate treatment plan.
6. Lifestyle Changes
Daily habits significantly affect your mental health and vulnerability to panic attacks.
- Exercise regularly: Just 30 minutes of aerobic activity can reduce anxiety.
- Reduce caffeine and alcohol: Both can trigger or worsen panic symptoms.
- Get enough sleep: Fatigue lowers your ability to cope with stress.
- Eat a balanced diet: Stabilizing blood sugar levels helps manage mood and energy.
What to Do After a Panic Attack
After a panic attack, it’s common to feel exhausted or emotionally drained. Here are a few ways to recover and support your ongoing journey as you learn how to deal with panic attacks:
- Rest: Allow yourself time to relax and decompress.
- Reflect: Write in a journal about what happened, including any triggers or helpful coping strategies.
- Reassure yourself: Remind yourself that panic attacks are not dangerous, even if they feel scary.
- Reach out: Talk to a trusted friend, family member, or therapist.
When to Seek Professional Help
If panic attacks are:
- Occurring frequently
- Interfering with your daily life
- Leading to avoidance of certain places or situations
…it’s time to consult with a registered clinical counsellor. Panic disorder is treatable, and early intervention leads to better outcomes.
Final Thoughts
Dealing with panic attacks can be incredibly challenging, but you don’t have to face them alone. With the right tools, support, and evidence-based strategies, it is possible to manage and reduce panic attacks. Whether you use breathing exercises, mindfulness, or therapy, the key is to remain consistent and compassionate with yourself.
Learning how to deal with panic attacks takes time, but each step forward builds resilience. Healing is a journey—and every step forward matters.
Get Help Today at Trauma and Stress Counselling
If you or someone you care about is struggling with panic attacks, Trauma and Stress Counselling offers compassionate, evidence-based support tailored to your unique needs. Our experienced clinicians specialize in anxiety, trauma, and stress-related conditions, helping clients regain control and find lasting relief.
Visit Trauma and Stress Counselling to book a confidential session and take the first step toward feeling better today.
FAQs
Q: Are panic attacks dangerous?
A: Panic attacks are not life-threatening, but they can feel intense. Understanding and managing them reduces their impact.
Q: Can panic attacks go away on their own?
A: Some people experience them once or sporadically. However, recurrent panic attacks often benefit from treatment.
Q: How long do panic attacks last?
A: Most panic attacks peak within 10 minutes and subside within 20–30 minutes.
References
- American Psychological Association. (2023). Panic Disorder. Retrieved from https://www.apa.org/topics/anxiety/panic-disorder
- Ma, X., Yue, Z., Gong, Z., et al. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874.
- Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Psychiatric Clinics of North America, 36(1), 1-9.
- Goldin, P. R., Ziv, M., Jazaieri, H., Hahn, K., & Gross, J. J. (2018). MBSR vs. Aerobic Exercise in Social Anxiety: A Randomized Controlled Trial. Behaviour Research and Therapy, 105, 19-33.
