By Nasrin Kapadia

B. A. Psychology

19 September 2021
Medically reviewed by
Dhanashree Padhye
MA (Psychology)
A Quick Guide To Follow During Anxiety-Induced Panic Attacks
Table of Contents

You don’t have to be in a scary situation for your heart rate to spike, and you feel the weight of panic pressing down on your chest. A sudden surge of fear that makes it hard for you to breathe all at once can cause in the restaurant, in the office, or even in bed.

Surrounded by stress, you need to follow some rules that can pull you out from panic attacks. So don’t you worry! We have provided steps to help you deal with panic disorders and sensations similar to that, so keep reading.

Strategies To Handle Panic Attacks:

Panic attacks may seem horrifying, but they are not a sign of anything harmful happening. They tend to pass on their own and should be treated as such. Still, let’s focus on some strategies that might control the anxiety attack. (Borden, J.W., Clum, G.A., Broyles, S.E. and Watkins, P.L., 1988)

Focus On Breathing

If you manage to control deep breathing, there is less probability that you may experience hyperventilating. You can also prevent triggering other symptoms that may worsen the situation by holding your breath before an attack.

If you experience irregular breathing, a simple exercise can help slow your heart rate and ease nervousness.

Breathe in and out through your mouth, feeling the air slowly fill your chest and belly. Breathe in for a count of four, hold for a second, and then breathe out again to complete one cycle. You don’t need to wait for a longer time; start these breathing exercises as soon as possible because they are very helpful.

Close Your Eyes

Some panic attacks come from triggers that affect you. A fast-paced environment with many stimuli can feed your panic attack, so if this is something you’re experiencing, it may be best to find less stimulating situations as many times as possible until the symptoms subside.

During a panic attack, close your eyes to reduce the number of sensory stimuli you’re exposed to. This can help you focus on breathing and calm yourself down easily.

Practice Mindfulness

Worrying about your panic attack can make it worse. The practice of being fully aware and present at the moment, without judgment or reaction to what’s happening around you, can help ground yourself amongst a possible upcoming episode.

Maybe it sounds weird different but try to focus on the specific and familiar physical sensations to ground yourself firmly in reality. Dig your feet into the ground or feel the texture of your jeans on your hands that might give you some objective to focus on.

Use Muscle Relaxation Techniques

You can control your panic attack by learning to relax the body. Muscle relaxation techniques work like deep breathing, controlling our response as much as possible and ultimately stopping an attack in its tracks.

Deliberately relax one muscle at a time, starting with something simple like the fingers in your hand. Move up through your body while you do this to get started on relaxing it too!

Practice muscle relaxation techniques to ensure that you get the most out of them.

Picture Your Happy Place

A sunny beach with gently rolling waves is usually the most relaxing place for many people. Still, a study found that being around trees and greenery can be even more calming.

Walk along the beach with your toes digging into the warm sand. Focus on how it feels and smells, imagining you can smell sharp pine trees in a nearby forest. Just think like you are there are trying to focus on the details as much as possible.

The place you’re thinking of must be relaxing and quiet that keeps your nerves calm, not any place with a rush like New York streets even though you like that place so much.

Engage In Light Exercise

After working out, your body lets the endorphins flow in to keep you in a balanced state. To keep up that positive wave after work or during stressful times, go for an exercise like swimming or walking.

If you’re having a hard time catching your breath, it is safe to assume that you are hyperventilating. In this case, do what’s necessary first and foremost, which usually means breathing into a paper bag or holding onto something sturdy while counting backward from ten until the symptoms subside.

Lifestyle Changes to deal with Panic Attacks

People who experience panic attacks may think they’re having a heart attack or stroke. Your nerves react differently in that particular situation. In addition, you must follow a simple routine to overcome this problem.

Avoid Caffeine, Smoking, And Alcohol

Drinking alcohol, caffeinated drinks, or smoking excessively can increase the risk of anxiety and panic attacks in sensitive individuals with psychiatric conditions who are young people genetically predisposed to these mental health problems.

Caffeine and alcohol can contribute to the illustration of anxiety in several ways. These substances are known for their ability to relieve an individual temporarily, but they subsequently worsen anxiety symptoms by contributing physically arousing effects associated with anxiety.

Eat A Nutritional Diet

A healthy diet with the proper nutrients is just as crucial for mental health and brain function. Studies have shown that adding more vegetables, fruits, whole grains to your daily menu can contribute immensely to supporting good mental health even lower anxiety symptoms. A sound body means a sound mind too.

Certain ingredients can help in reducing anxiety symptoms. These include turmeric, fish oil, and coconut oil, which have brain-boosting benefits on the body. In addition, you could use some ingredients in your daily diet to lower the anxiety that includes:

  • Salmon
  • Chamomile
  • Dark chocolate
  • Yogurt
  • Green tea

Maintain A Proper Sleep Schedule

According to reports, people suffering from anxiety should aim for seven-nine hours of sleep each night. Getting insufficient or inadequate quality rest may make your condition worse over time and impact other areas in life as well.

Many healthcare service providers recommend good sleep due to its clinical benefits for treating this severe disorder. It is excellent for overall health too!

Consume Some Lavender Tea

To distress, lavender tea has been known throughout history for its calming effects on the body. If you are prone to panic attacks, smelling essential oils of this plant can help ease your anxiety through relaxation and keep yourself calm when in a state of stress or panic attack.

Lavender tea is a great way to relax and soothe tension. Drinking it will reduce stress, calm your nerves, prevent headaches or muscle pain from building up, as well as replenish energy levels if you’re feeling tired.

Therapies and Medications to deal with Panic Attacks

You may seek out your doctor for long-term solutions and consult therapists with special training in treating panic disorder. Even a short course of treatment can help you immensely, so don’t hesitate to reach out.

Cognitive Behavioral Therapy

Cognitive-behavioral therapy is a type of psychotherapy that tackles the behaviors and thinking patterns that are triggered by your panic attacks.

It also helps you tackle these fears in an alternative way, teaching you that nothing serious will happen. With this knowledge, experiencing a panic attack becomes less terrifying over time.

There is research that provided an overview of two of the most commonly used CBT methods used to treat anxiety disorders (exposure and cognitive therapy) and to summarize and discuss the current empirical research regarding the usefulness of these techniques for each anxiety disorder. The research was done by Kaczkurkin AN, Foa EB. Cognitive-behavioral therapy for anxiety disorders: an update on the empirical evidence.

Exposure Therapy For Panic Disorder

Overcoming your fear of anxiety takes patience and time. First, you have to learn coping methods that are healthy for both mind and body before tackling the disorder itself head-on.

The therapist creates a safer environment where fears can be shared without judgment, giving you encouragement along with useful advice each step of the way in order to live life more freely again.

Medications To Treat Panic Attacks And Disorder

Antidepressants and benzodiazepines may be helpful in severe cases, but they should not be the only way to cure the condition. These medications are much effective when combined with other treatments like different therapies. Please consult your doctor, to select the best medication that suits your body.


Symptoms of a panic attack are intense discomfort, which can lead to getting professional help. The symptoms are not life-threatening, but the attacks could worsen if untreated or undiagnosed for long periods.

It is recommended that you consult a medical professional before beginning any of the medications mentioned above. Through proper treatment like psychotherapy and medication, it’s possible to lead an overall healthy lifestyle.


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