How to Cope with Panic Attacks and Anxiety Attacks

How to Cope with Panic Attacks and Anxiety Attacks

“This moment will pass, and you are not alone in what you are feeling.”

A panic attack can feel overwhelming and frightening. Your heart races, breathing becomes shallow, and it may feel as though you are losing control or even in physical danger. For many people, panic attacks come without warning, which can make them seem even more distressing.

The good news is that while panic attacks are intense, they are temporary. There are ways to manage the immediate sensations and also reduce how often they occur. Understanding what is happening in your body and mind can give you a sense of control and help you move through these moments with more calm.

What Are Panic Attacks?

A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. During an attack, the body’s “fight or flight” response is triggered even though there is no actual danger present. Common symptoms include:

• Rapid heartbeat

• Shortness of breath or feeling like you cannot breathe deeply

• Dizziness or lightheadedness

• Sweating or chills

• Tingling or numbness in the hands or face

• Feeling detached from reality

• A fear of losing control or “going crazy”

Although the sensations feel very real, panic attacks themselves are not physically harmful. They are the body’s alarm system misfiring. Understanding this can be the first step toward regaining a sense of safety when it happens.

Common Triggers

Panic attacks can be linked to specific triggers or they may occur unexpectedly. Some common triggers include:

• High stress levels from work, relationships, or major life changes

• Physical exhaustion or lack of sleep

• Caffeine or stimulant use, which can heighten anxiety

• Health concerns, especially if you are already feeling unwell

• Phobias, such as crowded places or flying

• Past trauma, where reminders can bring intense emotional reactions

Sometimes, the fear of having another panic attack can itself become a trigger, creating a cycle of anxiety. Identifying your unique triggers helps you plan for how to respond.

Immediate Coping Techniques

When a panic attack begins, it is helpful to have a few calming tools ready. These techniques do not eliminate the attack instantly, but they help your body and mind shift out of panic mode more quickly.

• Focus on your breathing

  
  

  Try slow, steady breaths. Inhale through your nose for four counts, hold briefly, then exhale gently through your mouth for six counts.

• Ground yourself in the present

  
  

  Look around and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This technique helps your mind focus on the here and now.

• Remind yourself what is happening

  
  

  Repeat phrases like “This is a panic attack. It is uncomfortable, but it is not dangerous. It will pass.”

• Relax your body one area at a time

  
  

  Starting from your feet and moving upward, gently release any tension you notice.

• Hold something comforting

  
  

  A soft item, a cool drink of water, or even a weighted blanket can help bring a sense of calm.

The key is to approach the attack with curiosity rather than fear. Notice the sensations without judgment, reminding yourself that they are temporary.

Long-Term Treatment Options

While coping strategies are helpful in the moment, reducing the frequency and intensity of panic attacks often requires longer-term support. Treatment can include:

• Therapy

  
  

  Cognitive Behavioral Therapy (CBT) is highly effective for panic attacks. It helps you understand the thought patterns and physical responses that fuel panic and teaches new ways to respond.

• Medication

  
  

  In some cases, medications such as anti-anxiety or antidepressant medications can help regulate the brain’s response to stress.

• Lifestyle adjustments

  
  

  Regular exercise, balanced nutrition, reducing caffeine and alcohol, and prioritizing good sleep all contribute to lower anxiety levels over time.

• Mindfulness and relaxation techniques

  
  

  Practices like yoga, meditation, or deep breathing exercises help calm the nervous system and make you less reactive to stress.

• Support networks

  
  

  Talking with trusted friends, family, or support groups can help you feel less isolated in your experience.

When to Seek Emergency Help

While panic attacks are generally not life-threatening, it is important to know when to seek medical care. If you are unsure whether your symptoms are from a panic attack or a physical health issue like a heart problem, it is always safer to get checked by a doctor.

Seek immediate medical attention if you experience:

• Chest pain that feels different or more severe than usual

• Sudden shortness of breath that does not improve

• Fainting or losing consciousness

• Symptoms that persist longer than typical for your panic attacks

Trusting your instincts about your health is important. It is better to get evaluated than to risk ignoring a serious condition.

“A panic attack feels powerful, but it cannot take away your ability to breathe, calm your body, and find safety again.”

Moving Forward

Coping with panic attacks is a journey. The first step is understanding what is happening in your body and knowing that the sensations, while intense, are temporary and manageable. With the right tools and support, panic does not have to control your life.

If you are struggling with frequent panic or anxiety attacks, counseling can help you build coping strategies, explore triggers, and regain a sense of peace. At Gentle Empathy Counseling in Buford, GA, we offer in-person and virtual sessions to help you move toward calm and confidence.

You do not have to face this alone.