By Sudeshna
Bachelor of Physiotherapy
10 October 2021 -
Medically reviewed by
MA (Psychology)
Steps to follow during an Anxiety Induced Panic attack
Table of Contents

An anxiety-induced panic attack is a brief period of high anxiety accompanied by fearful feelings. Panic attacks happen frequently and without warning, and they are frequently unrelated to any external threat. A panic attack might last anything from a few minutes to 30 minutes. The physical and mental impacts of the attack, on the other hand, may continue for a few hours. 

Panic attacks strike many people only on rare occasions, usually at times of stress or illness. Some people may also develop a panic disorder, which is a type of anxiety illness in which a person suffers from recurrent panic episodes. They are prone to recurrent and unexpected panic episodes, as well as lingering fears of more attacks.


The reasons for anxiety-induced panic disorder are not entirely clear. How you perceive and deal with fear and anxiety is heavily influenced by your brain and nervous system. Some experts also suggest that it might be genetically linked.

 Some of the causes include: 

  • Mental illness 
  • Alcohol or drug addictions 
  • Major stress
  • Significant life changes


Anxiety-induced Panic disorder symptoms usually appear in late adolescence or early adulthood, and it affects more women than males. Symptoms can linger for more than an hour in extreme circumstances. Everyone's experience is unique, and symptoms often differ.

Some of the symptoms are: 

  • Sweating
  • Nausea
  • Chest pain
  • Dizziness
  • Choking sensation 
  • Shaking
  • Fear of losing control 
  • Fear of dying 
  • Abdominal cramping 
  • Chills
  • Headache

A panic attack's symptoms often appear for no apparent reason. The symptoms are usually out of proportion to the level of danger in your environment. Because these attacks are unpredictable, they can have a substantial impact on your daily life.

What to do if you ever have a panic attack

  • Keep in mind that it will do away
  • Understand and acknowledge your current situation.
  • Take slow and deep breaths
  • Smell a soothing scent or an essential oil of your preference
  • Find a quiet place to relax
  • Close your eyes and go to your happy place
  • Take any prescribed medicine
  • Learn what triggers your panic attacks (Barlow, D.H., Craske, M.G., Cerny, J.A. and Klosko, J.S., 1989)

Home remedies for panic attack

Natural cures are generally considered safe to employ in conjunction with more traditional medical treatments. 


If you are looking for a way to improve your health, from anxiety to bad sleep, aromatherapy can be a good option. You employ essential oils, which are plant extracts, in this type of treatment by inhaling them via your nose or applying them to your skin. When getting a massage or taking a bath, some people apply the oils to their skin.

Time management strategies

People who use effective time management tactics can focus on one task at a time. Resisting the impulse to multitask, as well as using paper planners and online calendars can assist. Some people find that breaking down large undertakings into smaller, more manageable pieces allows them to deal with stress better

Relaxation Exercises

Relaxation techniques are methods for reducing anxiety and tension. These approaches can also be used to assist a person cope with the symptoms of panic disorder and get through a panic attack. Relaxation techniques help persons with anxiety disorders manage their fight-or-flight response, often known as the stress reaction. Deep breathing exercises, visualization, progressive muscle relaxation, yoga, and meditation are some of the exercises for panic attacks.  

It is critical to practice these relaxation techniques frequently, even when you are not feeling very anxious, in order to obtain the greatest benefit from them. Choose a method that appeals to you and matches your lifestyle. Aim for at least 5-10 minutes of practice per day. You will be ready to employ the tactics if panic or anxiety strikes if you practice them on a regular basis.


Journaling is a stress-reduction technique that comes highly recommended. Journaling can aid in the reduction of worry, the alleviation of discomfort, and the improvement of overall well-being. It is not only a straightforward approach; it is also a pleasurable one. The purpose of this exercise is to get your anxieties down on paper so you can stop the cycle of ruminating, confront those thoughts, and come up with solutions.

Spending time with pets

Pets have evolved to be highly sensitive to human behavior and emotions. Pets, particularly dogs and cats can help with stress, anxiety, depression, and loneliness. What's more, is that one can even stay active by playing with their pets.

Working out or exercising 

Exercise has been shown to be one of the most effective treatments for anxiety. It's been discovered to be nearly as good as prescription medications at calming sensory nerve systems, producing feel-good hormones, lowering resting heart rate, increasing confidence, and reducing susceptibility to panic attack symptoms.

A doctor can guide a patient through short-term coping strategies as well as long-term therapeutic alternatives. A panic attack's symptoms can be similar to those of a heart attack. Chest ache, anxiousness, and perspiration are examples of these symptoms. If you think you are having a heart attack or a stroke, seek medical help right once.

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