Home » Steps to follow during an anxiety-induced panic attack

Steps to follow during an anxiety-induced panic attack

anxiety induced panic attack

A panic attack is a feeling of sudden discomfort that strikes without warning. You can experiences panic attacks anytime, even during sleep. While a panic attack hits you, people start believing that they have a heart attack or are dying and go crazy. If you are suffering from an anxiety disorder, you may likely experience panic attacks.

Panic disorder is common, and it has affected almost 6 million adults in the U.S. Usually, in the early adulthood, women are more likely to get affected through anxiety disorder as compared to men. Fortunately, panic disorder is a curable condition. For successful treatment of the panic disorder, psychotherapy and medications have been used either alone or in combination.

Here are the strategies which you can use to overcome a panic attack or sensations similar to that.

Focus on Breathing

Hyperventilating is a symptom of panic attacks that can increase fear, deep breathing, and can alleviate the sign of anxiousness before an attack. If you manage to control deep breathing, there is less probability that you may experience hyperventilating, it may prevent triggering other symptoms that may worsen the situation.

Suppose if you are breathing at irregular intervals, you may follow this breathing exercise that can help you to ease your symptoms. To start these exercises, you don’t need to wait for a longer time, you can immediately begin by following below steps:

  • Breathe in slowly, gently, and deeply as you can through your nose.
  • Breathe out slowly, gently, and deep as you can through your mouth.
  • Count steadily from one to five on each breathe-in, and in each breathe-out, it is very helpful.
  • Close your eyes and focus on breathing.

Know that it will pass and get stronger from the experience

Don’t get panic by such panic attack! It isn’t a heart stroke. Please remind yourself that it is temporary and it will pass away in a while, and at the end you will be absolutely fine.

Tell yourself their symptoms are not an indication of any harmful disorder. Don’t let the fear of panic attack overtake you. You need to combat your fear. If you are not running away from it, you are giving yourself a chance to discover that nothing will happen.

No matter how impotent and uncontrollable you may feel about your panic attacks, it is very important to realize that you can do various things to help yourself. In addition, different self-help techniques can make a big difference to live stress free life.

Think for long term solutions and find ways of preventing future panic attacks, Ways that you can do includes:

Not everyone who suffers from panic attacks is medically diagnosed. However, if you have frequent, unexpected panic attacks, you need to have proper treatment, which may help you to reduce the intensity and frequency of panic attacks that can improve your day to day functions.

The primary treatment options to treat the disorder are medications and psychotherapy. Your physical healthcare professional may recommend you either treatment or both depending on your preferences, your history, and the intensity of your panic disorder.

You may consult with your doctor and seek long-term solutions and find ways to prevent future panic attacks. You may also consult therapists who have special training in treating panic disorder even a short course of treatment can also help you a lot.

  • Cognitive Behavioral Therapy– This therapy focuses on the behaviors and thinking patterns that trigger or sustain your panic attacks and helps you to tackle your fears in a more realistic way. Once you learn that nothing serious is going to happen, the experience of panic becomes relatively less terrifying.
  • Exposure therapy for panic disorder– The therapy session allows you to overcome the fearful sensations more calmly. Therapist is known to create a safer environment for the patient to share and learn battling ways. It enables you to learn healthier methods of coping with the disorder. With each session, you may become less afraid of these sensations and get more encouragement to live fear free.
  • 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 best medication which suits your body.

You may also do simple things to alleviate the symptoms of panic attack

Avoid Caffeine, Smoking and Alcohol

Excessive intake of alcohol, caffeine or smoking can increase the risk of anxiety and panic attacks, especially among sensitive individuals suffering from psychiatric conditions and adolescents and individuals who are genetically predisposed.

Caffeine and alcohol both can contribute to the manifestation of anxiety in several ways, mainly by contributing to the physical arousal associated with anxiety. These substances can temporarily relieve an individual, but they subsequently contribute and backfire in worsening anxiety symptoms.

Eat a nutritional diet

Along with medications, the food included in your diet may also contribute in supporting your mental health, reduce anxiety symptoms and promote better brain health. Adding nutritional food to your diet is an excellent way to keep your brain healthy and overall well-being.

Some of the food items may help in enhancing your brain functioning and lower your anxiety symptoms, primarily due to their brain-boosting properties. These are the ingredients that you may include in your diet to get relieve from anxiety-

  • Salmon
  • Chamomile
  • Turmeric
  • Dark chocolate
  • Yoghurt
  • Green tea

Maintain proper sleep schedule

Insufficient or inadequate quality of sleep may affect your health and make your anxiety worse. Therefore, it is recommended to get seven to nine hours of proper restful sleep each night. Many healthcare service providers recommend good sleep due to its clinical benefits in treating anxiety. It is great for your overall health.

Try to exercise daily

Exercise is a natural means of relieving anxiety, therefore, it is recommended that you should start doing exercise for at least 30 minutes every day (three sets of exercise for 10 minutes is fair enough). For instance, rhythmic aerobics exercises that require movement of both legs and arms- like running, walking, swimming, or dancing can be much effective.

Post panic attack, select some light exercise that’s gentle on your body, like swimming or walking. The only exception to this is that if you are hyperventilating or finding a struggle to breathe, you can do anything to catch your breath first.

Try sipping on some lavender tea

You may also have some lavender tea, as they’re best known for soothing and stress relieving by making you feel relaxed. If you are prone to panic attacks, you can keep some lavender essential oils on your hand and put some in your forearms at the time of a panic attack and just take in the scent.

You may also have some lavender tea, as ingesting it will be highly relaxing and soothing for you. Lavender tea helps relax muscles, calm your nerves, reduce stress, and soothe tension while relieving headache and muscle pain.


Panic attacks are intensely uncomfortable, and they do no result in fatal issues. However, suppose you have symptoms of a panic attack, in that case, it is recommended to seek medical help to manage professionally and prevent it from worsening.

We suggest you consult a specialist before taking any of the medications mentioned above. With proper treatments like psychotherapy and medications, you can lead an overall healthy lifestyle.


1 thought on “Steps to follow during an anxiety-induced panic attack”

Leave a Reply

Your email address will not be published. Required fields are marked *