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Simple Yet Helpful Ways To Deal With Panic Attacks

How Does A Panic Attack Occur?

Panic attack is a psychological condition characterized by a rush in physical symptoms, which is often caused by anxiety or something that could threaten or be fearful for an individual. Physical symptoms vary in intensity depending on the severity of the panic attack, but these commonly include shortness of breath, nausea and muscle spasms. This often results to frequent visits to the emergency department and late night calls to physicians, because diagnostic test examinations usually reveal normal results. However, if you have never thought about having a panic attack, then you could probably not know how and why it actually happened.

Depression, anxiety and stress are the common causes of panic attacks.

Depression, anxiety and stress are the common causes of panic attacks.

Having a good education regarding panic attacks is one way to manage and control the problem. The material posted on this page on panic attacks is for learning purposes only. To learn to recognize and manage severe breathing and circulatory emergencies enrol in first aid courses today.

Accept The Fact That You Have Feelings Of Anxiety

There is no need for you to actually fight off or ignore the fact that you have sudden bursts of anxiety. By accepting and recognizing a panic attack, you can easily reduce the likelihood of it having severe effects. The best way to deal with this is to simply have an appointment with your doctor, so that they can rule out if your panic attacks are occasional or a more serious one.

Recognize Your Symptoms

However, in case you need to deal with sudden outbursts of panic attacks, the initial management you can do to yourself is to simply recognize its symptoms. This could help you become more in control of the situation and calm yourself properly. Although the symptoms of panic attack differ from one person to another, the most frequent ones include irregular heartbeat, lightheadedness and dizziness, nausea and chocking sensations, sweating, shaking, muscle tightness or spasms, heartburn, chest pain, weakness and fatigue, and shortness of breath. These symptoms usually happen whenever you sense some kind of danger or impending doom. Remember that only trained professionals could help rule out the definite diagnosis for panic attacks, but once you recognize these symptoms, it would be easier for you to reduce its effects.

Practice Breathing Exercises And Avoid Things That Could Trigger Anxiety

Once you have recognized the symptoms and have accepted your panic attacks, you need to practice breathing exercises to help calm yourself during an attack. Relaxing yourself and focusing only on breathing can help soothe the tensed muscles and virtually other parts of your body that feel nervous. Also, avoiding things that could usually trigger your panics is the best way to make you feel better and prevent the symptoms from recurring or getting worse. Remember that only trained professionals can help you diagnose your problem properly, but by having a good knowledge about panic attacks, you can easily manage the symptoms before it becomes uncontrollable or severe.

Related Video on Panic Attack Management


ASDI. “Helpful Reminders for Dealing with Panic Attacks.” Retrieved on May 31, 2014 from Knoji. “Understand Some Techniques in Dealing with Panic Attacks.” Retrieved on May 31, 2014 from

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