Things that help with panic attacks

How to deal with panic attacks

A panic attack is a feeling of sudden and intense anxiety.

Panic attacks can also have physical symptoms, including shaking, feeling disorientated, nausea, rapid, irregular heartbeats, dry mouth, breathlessness, sweating and dizziness.

The symptoms of a panic attack are not dangerous, but can be very frightening.

They can make you feel as though you are having a heart attack, or that you are going to collapse or even die.

Most panic attacks last somewhere from five minutes to half an hour.

How to handle a panic attack

Professor Paul Salkovskis, Professor of Clinical Psychology and Applied Science at the University of Bath, says it's important not to let your fear of panic attacks control you.

"Panic attacks always pass and the symptoms are not a sign of anything harmful happening," he says. "Tell yourself that the symptoms you're experiencing are caused by anxiety."

He says don't look for distractions. "Ride out the attack. Try to keep doing things. If possible, it's important to try to remain in the situation until the anxiety has subsided."

"Confront your fear. If you don't run away from it, you're giving yourself a chance to discover that nothing's going to happen."

As the anxiety begins to pass, start to focus on your surroundings and continue to do what you were doing before.

"If you’re having a short, sudden panic attack, it can be helpful to have someone with you, reassuring you that it will pass and the symptoms are nothing to worry about," says Professor Salkovskis.

Breathing exercise for panic attacks

If you’re breathing quickly during a panic attack, doing a breathing exercise can ease your other symptoms. Try this:

  • breathe in as slowly, deeply and gently as you can, through your nose
  • breathe out slowly, deeply and gently through your mouth
  • some people find it helpful to count steadily from one to five on each in-breath and each out-breath
  • close your eyes and focus on your breathing

You should start to feel better in a few minutes. You may feel tired afterwards.

Visit the No Panic website for another breathing exercise to calm panic.

Ways to prevent panic attacks

"You need to try to work out what particular stress you might be under that could make your symptoms worse," says Professor Salkovskis. "It's important not to restrict your movements and daily activities."

  • Doing breathing exercises every day will help to prevent panic attacks and relieve them when they are happening
  • Regular exercise, especially aerobic exercise, will help you to manage stress levels, release tension, improve your mood and boost confidence
  • Eat regular meals to stabilise your blood sugar levels
  • Avoid caffeine, alcohol and smoking – these can make panic attacks worse. Panic support groups have useful advice about how you can effectively manage your attacks. Knowing that other people are experiencing the same feelings can be reassuring. Your GP can put you in touch with groups in your area
  • Cognitive behavioural therapy (CBT) can identify and change the negative thought patterns that are feeding your panic attacks

Is it panic disorder?

If you feel constantly stressed and anxious, particularly about when your next panic attack may be, you may have panic disorder.

People with panic disorder may avoid situations that might cause a panic attack. They may also fear and avoid public spaces (agoraphobia).

"There's no quick fix, but if your attacks are happening time after time, seek medical help," says Professor Salkovskis.

Read more about panic attacks, including personal stories, at See Me Scotland.

What They Are, How to Stop, and More

Panic attacks can be scary and may hit you quickly. Here are 12 strategies you can use to try to stop or manage panic attacks. Some may help you in the moment, while others can help in the longer term.

1. Seek


Cognitive-behavioral therapy (CBT) and other types of counseling can often help people who have panic attacks and who have panic disorders. CBT aims to help you change the way you see challenging or frightening situations and to help you find new ways to approach these challenges as they arise.

You can find CBT for individuals or groups, online or face-to-face, and the length of treatment can also vary. In exposure-based CBT, your therapist will expose you to something that can trigger a panic attack and help you work your way through it.

As well as changing behavior, there is some evidence that CBT might affect structures in your brain that are responsible for panic symptoms.

In 2018, some researchers found evidence that people who attended four weekly sessions of exposure-based CBT experienced changes in the neural pathways involved in panic symptoms. However, this was an early study, and more research is needed.

In 2018, 37 people in Korea attended a mindfulness-based program once a week for 4 weeks, to see if brief treatment would help reduce symptoms of panic disorder. One aspect of the treatment was to focus on their heart rate, as some people experience cardiovascular symptoms during a panic attack.

The findings suggested that the participants could better manage their symptoms using their own thought processes after the treatment. However, this was a small study, and there was no control group. More research is needed to find out how effective short-term therapy can be.

2. Take medications

Benzodiazepines, such as alprazolam (Xanax), can help treat the symptoms of panic when they occur.

However, they won’t help treat an underlying anxiety disorder and can quickly lead to dependence. For this reason, doctors only recommend them for short-term use during a crisis.

Because benzodiazepines are a prescription medication, you’ll likely need a panic disorder diagnosis to have the medication on hand.

In some cases, a doctor may prescribe anti-depressants for long-term use. Examples include:

  • selective serotonin reuptake inhibitors (SSRIs), such as escitalopram (Lexapro) or fluoxetine (Prozac)
  • serotonin-norepinephrine reuptake inhibitors (SNRIs), such as duloxetine (Cymbalta)
  • anti-anxiety drugs, for instance, azapirone (Buspirone)

Some anti-seizure medications, such as pregabalin or clonazepam, can also help treat anxiety.

Which drugs can treat anxiety disorder?

3. Use deep breathing

While hyperventilating is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack.

In one study, published in 2017, 40 people joined either a therapy group that involved deep or diaphragmatic breathing or a control group. After 20 intensive training sessions, those who practiced deep breathing saw improvements in their attention levels and emotional well-being.

Blood tests also showed lower cortisol levels in this group, suggesting lower levels of stress. The participants did not have panic disorder, but the strategies could help people who have panic attacks.

Another group of scientists found that slow breathing could have similar effects. They suggested it could also improve feelings of relaxation, comfort, and alertness and reduce symptoms of arousal anxiety, depression, anger, and confusion.

If you’re able to control your breathing, you’re less likely to experience the hyperventilating that can make other symptoms — and the panic attack itself — worse.

Focus on taking a deep breath in through your nose, feeling the air slowly fill your chest and belly. Then slowly exhale through your mouth and feel the air leave your body. Breathe in through your nose for a count of four, hold for a second, and then breathe out through your nose for a count of four:

What is diaphragmatic breathing and how do you do it?

4. Recognize that you’re having a panic attack

By recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK.

Take away the fear that you may be dying or that impending doom is looming, both symptoms of panic attacks. This can allow you to focus on other techniques to reduce your symptoms.

It is not always possible to avoid triggers for a panic attack, but if you know what triggers it, this can help you understand that it is a panic attack and not something else.

5. Close your eyes

Some panic attacks come from triggers that overwhelm you. If you’re in a fast-paced environment with a lot of stimuli, this can feed your panic attack.

To reduce the stimuli, close your eyes during your panic attack. This can block out any extra stimuli and make it easier to focus on your breathing.

6. Practice mindfulness

Mindfulness can help ground you in the reality of what’s around you. Since panic attacks can cause a feeling of detachment or separation from reality, this can combat your panic attack as it’s approaching or actually happening.

Mindfulness involves:

  • focusing your attention on the present
  • recognizing the emotional state you’re in
  • meditating to reduce stress and help you relax

Focus on the physical sensations you are familiar with, like digging your feet into the ground or feeling the texture of your jeans on your hands. These specific sensations ground you firmly in reality and give you something objective to focus on.

Experts say that mindfulness strategies, such as meditation, can help manage anxiety symptoms, although it’s not clear they can treat an underlying anxiety disorder.

American Family Physician recommended mindfulness as a strategy for dealing with panic and anxiety in 2015, saying it can be as helpful for reducing stress as CBT and other behavioral therapies.

Some research has suggested that mindfulness-based cognitive therapy could help people with anxiety disorders who are receiving medical treatment but haven’t found drug treatment helpful.

Online meditation options

Read our review of the best online meditation options to help find the right fit for you.

7. Find a focus object

Some people find it helpful to find something to focus all their attention on during a panic attack. Pick one object in clear sight and consciously note everything about it possible.

For example, you may notice how the hand on the clock jerks when it ticks, and that it’s slightly lopsided. Describe the patterns, color, shapes, and size of the object to yourself. Focus all your energy on this object, and your panic symptoms may subside.

8. Use muscle relaxation techniques

Muscle tension is a symptom of anxiety, and muscle relaxation techniques can help reduce tension and promote relaxation during an attack. Progressive muscle relaxation aims to release tension in one group of muscles at a time to relax the whole body.

Much like deep breathing, muscle relaxation techniques can help stop your panic attack in its tracks by controlling your body’s response as much as possible.

If you attend muscle relaxation therapy, your therapist might take you through the following steps:

  • First, you may learn how to tense the muscles before releasing the tension.
  • Then, you will learn how to relax the muscles without tensing them first.
  • You may also learn how to relax specific sets of muscles, for example, in the shoulders, for practical use in everyday situations.
  • Finally, you may learn how to practice rapid relaxation, when you can identify any areas of tension and release it as needed.

To start relaxing your muscles at home, consciously relax one muscle at a time, starting with something simple like the fingers in your hand, and move your way up through your body.

Muscle relaxation techniques will be most effective when you’ve practiced them beforehand.

9. Picture your happy place

Guided imagery techniques can help reduce stress and anxiety. Research suggests that both spending time in nature and visualizing nature can help treat and manage anxiety.

What’s the most relaxing place in the world that you can think of? A sunny beach with gently rolling waves? A cabin in the mountains?

Picture yourself there and try to focus on the details as much as possible. Imagine digging your toes into the warm sand, or smelling the sharp scent of pine trees.

This place should be quiet, calm, and relaxing — no streets of New York or Hong Kong, no matter how much you love the cities in real life.

Here, learn about five visualization techniques that can help you meditate.

10. Engage in light exercise

Research shows that regular exercise can not only keep the body healthy but boost mental well-being, too.

Experts have found that exercising at 60 to 90 percent of your maximum heart rate for 20 minutes three times per week can help reduce anxiety.

If you are not used to exercising, talk with your doctor before starting. There is some evidence that starting aerobic exercise anew can trigger additional anxiety in people with an anxiety disorder. Building up gradually can help your body adjust and avoid breathing problems. Aerobic exercise includes activities such as running on a treadmill.

If you feel stressed or you’re hyperventilating or struggling to breathe, stop and take a rest or choose a more moderate option, such as walking, swimming, or yoga.

11. Keep lavender on hand

Lavender is a traditional remedy that many people use to reduce stress and help them relax.

Research suggests it has a calming effect but doesn’t lead to dependence or cause withdrawal symptoms. Using products that contain diluted lavender oil may help reduce or manage symptoms of anxiety.

However, the Food and Drug Administration (FDA) does not regulate essential oils, and strengths and ingredients vary widely.

If you use lavender essential oil, make sure you:

  • get your oil from a reputable source, such as a pharmacy
  • follow the instructions for use
  • avoid applying concentrated oil directly to the skin
  • avoid using lavender with benzodiazepines because the combination can cause intense drowsiness

While research suggests there are health benefits, the FDA doesn’t monitor or regulate the purity or quality of essential oils. It’s important to talk with a healthcare professional before you begin using essential oils and be sure to research the quality of a brand’s products. Always do a patch test before trying a new essential oil.

Which essential oil is right for you?

12. Repeat a mantra internally

Repeating a mantra internally can be relaxing and reassuring, and it can give you something to grasp onto during a panic attack.

Whether it’s simply “This too shall pass,” or a mantra that speaks to you personally, repeat it on loop in your head until you feel the panic attack start to subside.

Panic attacks are sudden, intense surges of fear, panic, or anxiety. They are overwhelming, and they have physical as well as emotional symptoms.

If you have a panic attack, you might find you have difficulty breathing, you sweat profusely and tremble, and you may feel your heart pounding.

Some people will also experience chest pain and a feeling of detachment from reality or themselves during a panic attack, so they may think they’re having a heart attack. Others have reported feeling like they are having a stroke.


Panic attacks can happen for various reasons, and sometimes they happen for no apparent reason.

You’re more likely to experience them if you:

  • have panic disorder
  • have another anxiety disorder
  • use certain substances or have a substance use disorder
  • use certain medications
  • have a medical condition, such as an overactive thyroid
  • have a condition that involves psychosis

A panic attack often happens when you’re exposed to a trigger, but triggers vary widely between people. In some cases, there may be no clear trigger.

However, some people find that the following can trigger an attack:

  • social events
  • public speaking
  • conflict
  • situations that remind you of past or current stress in your life

Here, learn more about the causes and triggers of panic attacks.


The Diagnostic and Statistical Manual of Mental Health Disorders, Fifth Edition (DSM-5) defines a panic attack as “an abrupt surge of intense fear or discomfort.”

They tend to start without warning, and symptoms reach a peak within minutes.

If you have a panic attack, here are some of the symptoms you might experience:

  • a pounding heart, palpitations, or rapid heart rate
  • sweating
  • shaking or trembling
  • difficulty breathing or feeling as if you are choking or being smothered
  • chest pain or discomfort
  • nausea or stomach upset
  • feeling dizzy, light-headed, or faint
  • feeling unsteady
  • chills or feeling hot
  • numbness or tingling
  • feelings as if things are unreal
  • feeling detached from yourself.
  • fear of losing control or “going crazy”
  • fear of dying

It is not always possible to prevent a panic attack, but the following tips may help:

  • do breathing exercises every day
  • get regular exercise
  • follow a diet that is low in added sugar and eat regularly to avoid glucose spikes
  • avoid caffeine, smoking, and alcohol, as they may make anxiety worse
  • seek counseling and other professional help
  • ask your doctor about local support groups

Avoiding specific triggers may help prevent a panic attack, but this may not always be possible or appropriate. Some experts encourage people to “ride out” the attack and continue doing things, if possible.

However, if a situation is likely to cause severe distress, consider waiting until you’ve worked with a professional to develop skills and strategies to help you cope.

If you have concerns about panic attacks, consider talking with a doctor, especially if:

  • You have one or more panic attacks and continue to worry about panic attacks for a month or longer.
  • You find yourself changing your behavior after an attack.
  • Your concerns or feelings of fear or anxiety are affecting your work, studies, or daily life.

Many people experience panic attacks, in which they suddenly feel anxious and not in control of a situation, possibly without knowing why.

You may feel breathless or as if you are having a heart attack, and it can be very frightening.

Panic attacks can occur unexpectedly and have a significant impact on your daily life, but there are ways to manage them. Treatment is also available for panic and anxiety disorders, which may be an underlying condition.

If you have concerns about panic attacks, speak with your doctor. They can help you work out a suitable strategy to manage symptoms and reduce the impact. This may involve medications, such as antidepressants, alongside counseling.

Read this article in Spanish.

15 things to know about anxiety

Useful interview about anxiety disorder.

In today's world with a frantic pace of life, when a person is under great pressure from society, he often feels a sense of anxiety. Sudden experiences, sleepless nights, a constant stream of disturbing thoughts - all this makes it difficult to lead a calm, measured life. If you are not yet ready to turn to a psychologist, get acquainted with the story of Alexa, who has been struggling with panic disorder for 7 years.

The girl was diagnosed in 2014. Since then, she has studied a lot of literature and learned how to deal with all triggers and symptoms. Therefore, I decided to share my knowledge with the online community and answer questions from Buzzfeed users based on my own experience.

Reference: panic disorder is a type of anxiety disorder characterized by recurring and often unexpected panic attacks.

*******: @edit__her

One more note: Alexa is not a doctor. She answers questions based solely on her life experience. Everyone who experiences anxiety experiences symptoms differently. Triggers can also be different along with managerial skills. However, by sharing her experience, she hopes to offer some ideas and maybe even coping techniques that might work.

1. What does a panic attack look like? – aahdz1015

Katherine McQueen / Getty Images

Answer: Panic attacks are different for everyone, but many agree that they feel like a heart attack. Personally, I experience two types of panic attacks.

The first is tolerated "easier" and has an unexpected character. My body is suddenly hot, as if I've just run a couple of kilometers, sweat begins to trickle down the small of my back and from the hairline. It's like a flush, but I'm only 25 and still a long way from menopause.

Sweating is often accompanied by trembling hands, nausea and dizziness - usually this sensation lasts about 10 minutes or a little less if I practice deep breathing while sitting under a fan.

The second type of attack hits me when I'm stressed. I begin to feel pressure in my chest, breathing becomes difficult, and all this develops into heavy breathing, hyperventilation and heart palpitations. I feel dizzy, my arms and legs are shaking, my heart is constricting, and I begin to feel intense fear. Such attacks last from 10 minutes to two hours.

2. How does this affect your daily life? – sparklyglue78

1Gai.Ru /

Answer: The symptoms of a panic attack can interrupt daily life in unexpected ways.

The first type of attack is a bit annoying. I was standing in line at the supermarket checkout one day when I suddenly felt feverish and dizzy. What could I do? Just quickly kneel with a bag of grapes or faint. I chose the former, and one older woman felt the need to keep reminding me that the floor is actually very dirty. I assured her that I knew about it.

The second type of attack is more difficult to control. When I was in college, the fire alarm suddenly went off in my dorm. I was brushing my teeth at the time.

Smoke filled the rooms and corridors and my hands began to tremble. The shaking caused me to start chattering on my teeth and tore a small area of ​​soft tissue under my tongue that connects my tongue to my lower jaw. I couldn't speak for a week.

See Also

Watching Your Heart: 7 Types of Chest Pain You Shouldn't Ignore

3. Can people help with a panic attack? – La Peligrosa

Answer: If someone you know has a panic disorder or regularly experiences panic attacks, ask them how you can help them. Some people like it when they start talking warmly to them and rubbing their backs; others, on the contrary, want you to stay away because they are out of breath.

Through therapy, I learned that grounding techniques, which are designed to remind the person that they can control the situation, stop my panic attacks. But they are difficult to use alone. So I put together a whole list of tips and tricks for my boyfriend, who keeps it in his notes on his phone.

4. Are there patterns, or do panic attacks appear without specific triggers? – romycoers

Koto_feja / Getty Images

Answer: According to the American Psychological Association, panic disorder can be genetic, the result of a biological failure associated with stressful life events, or a combination of both. Therefore, they can occur without triggers and be the result of genetics, or they can be associated with real events or places.

My diagnosis is directly related to my grandmother, who also has panic attacks. However, despite the genetic connection, I believe that I still fall into the category of those for whom the combination of genetics and life events is the cause.

The first type of panic has no triggers. But I have noticed that the second appears much more often when I am in spaces that I cannot leave without drawing attention to myself. Something like a movie theater and an airplane.

5. How can you be diagnosed with panic disorder if one of the things that worries you the most is doctor's appointments? – Anonymous user

Fatcamera / Getty Images

Answer: Exactly! Doctors' offices are another place I can't escape without drawing attention to myself, and just the thought of being in a doctor's office can trigger a panic attack. I have found that talking to the nurse who takes me to the doctor is a good way to reduce my anxiety.

Before entering the office, I explain that I suffer from panic disorder and that it can be difficult for me to navigate the office. The nurse will inform the doctor about this, tell him that I may have to go out into the corridor for a short time during the appointment, and leave the door open.

Healthcare professionals likely have many patients with anxiety and know how to handle the situation. And more often than not, simply knowing that your doctor will help you if you feel overwhelmed can be enough to ease your anxiety.

6. How do you help yourself when you are alone in public and feel like you are about to have an attack? I used to love going to grocery stores, but now I can barely go into them - my heart immediately starts beating faster and I feel dizzy. – courtneys44b51aa14

1Gai.Ru /

Reply: When you're in public and feel like you're having a panic attack, try the 5-4-3-2-1 method my therapist suggested:

  • Step 1. Name five things you see around you. It could be anything. A tree, a girl holding her mother's hand, an ant on the sidewalk - anything.
  • Step 2. Name four things that you can touch and, if possible, touch them and notice their texture.
  • Step 3. Name three things you can hear. A car, crying, laughter - everything that surrounds you.
  • Step 4. Name two things that you can smell. Smell: is there a bakery nearby? Perhaps there is a car nearby, the exhaust pipe of which urgently needs repair?
  • Step 5. Name something you can try. Is there gum in your pocket? Or is there a tasting in the supermarket? Does anyone have mints?

Being aware of each of these things will help you ground yourself by focusing your thoughts and calming your constantly beating heart.

See also

45 tips from Internet users that can help when you feel depressed

7. Which is worse: feeling a panic attack or fear of one? – romycoers

Peopleimages / Getty Images

Answer: We have already learned what a panic attack is, but the other side of the disorder revolves around the fear of having a panic attack, which can lead to agoraphobia, or fear of certain places or situations.

According to the Mayo Clinic, most people with agoraphobia develop after one or more panic attacks that occur in the same or similar places or situations. From this point on, people begin to fear being in a specified place or situation and may avoid it by staying at home all the time.

Panic attacks can be physically painful, agoraphobia can be mentally and socially debilitating. What is worse is up to individuals to decide.

8. How did you manage this pandemic? – Anonymous user

Alexa Lisitza / TikTok

Answer: Hardly anyone was happy with the coronavirus, and I am no exception. Not the best combination of the stress of a worldwide pandemic, learning to work from home, being suddenly next to a partner 24 hours a day with no personal space, and the endless stream of bodies that was broadcast on national TV - it was more than what I learned with cope.

By June 2020, I developed costochondritis, an inflammation of the cartilage that connects my ribs to my sternum. This created a new chest pain associated with my anxiety. I had to wear a cute (please read this with sarcasm) heart monitor for two weeks while I was being diagnosed.

Around the same time I started making TikTok videos - you can see my little cardio friend in the screenshots above - and they became another grounding method in their own right. I was so focused on creativity that I didn't have time to worry about anything else, so a hobby can be your restless inner self's best friend. before bed to make your mind stop panicking? –cameraapprentice

Meditation and Healing /

Reply: I'm just going to attach a 3 hour anxiety meditation music video and say, "Cheers!" because it helped me get through at least two anxious nights.

10. Is anxiety possible without panic attacks? – db85

Peopleimages / Getty Images

Answer: Of course! Feeling anxious and restless is a normal part of life and is not always associated with panic attacks. Similarly, there are other anxiety disorders besides panic disorder, including: generalized anxiety disorder, separation anxiety disorder, social anxiety disorder, and many others that are not always accompanied by panic attacks.

11. I was recently diagnosed with anxiety and am now on medication. I feel terrible and I'm afraid to tell anyone other than my parents about it. I just keep feeling like there's something wrong with me. Can you give any advice? – Anonymous

Answer: My first piece of advice to anyone experiencing anxiety is to always seek professional help from a therapist. It will help identify triggers, provide management and grounding techniques, and help you identify underlying causes that may be beyond biological. Some therapists even offer sliding scales: that is, they adjust their rate according to your income. Explore clinics in your city to find available treatment options.

In addition to professional help, I would advise you to remember that anxiety disorders are the most common mental illness (at least in the US), where they affect about 40 million adults. Worry is not something to be embarrassed or embarrassed about.

The fact that you went for a diagnosis shows that you are on your way to getting your feelings under control and you should be proud of that. Now move at your own pace.

I did not disclose my diagnosis to anyone except my partner and family. It wasn't until four years later, when I shared my "secret" with people I knew, that it opened the door for them to talk to me about the mental health issues they were also struggling with.

And now each of us supports each other. Letting people closer to you can make your personal environment stronger. And those who love you will definitely want to support you.

12. How can I find a partner if I have an anxiety disorder? – alyyyy66

Ollie Millington / Getty Images

Answer: Juggling partner and anxiety can be... scary. Personally, I learned to openly discuss my anxiety with friends, family and, frankly, on the Internet, a year before meeting my boyfriend. By the time he showed up, he already knew about the existence of the disorder, and I only answered his questions.

Open communication was crucial: he was not embarrassed when he first saw me having a panic attack, he continued to be my anchor.

Finding someone you trust who can be patient, supportive, and understanding of what you need during an attack is the only difference between us and those looking for love without an anxiety disorder.

13. Cannabinoids don't help me. Have you tried anything "natural" that actually works? – jaxe46fddfb3c

Alexa Lisitza

Answer: First, I have the same thing. Secondly, my natural methods may not work for everyone, but maybe they will help you:

  1. Get rid of caffeine. Coffee and soda speed up the heart rate, which can trick us who are always worried into thinking that a panic attack is coming. All in all, it only adds to our anxiety.
  2. Walk, walk and walk again. Personally, I hate running. My knees and chest hurt, and I refuse this activity. But slowing down and walking outside is what really calms me down. My heart no longer beats with worry, instead it is focused on light physical activity.
  3. Drink water. Do you know that the heart is forced to beat faster than when you are dehydrated? The same result as in point 1. We do not need our hearts to beat more often unnecessarily.
  4. Take a washcloth, dip it in cold water and wipe the back of your face and neck with it. To be honest, I don't know why it works, but sometimes it helps to stop a panic attack.
  5. Talk to someone. A therapist, a friend who also has a disorder, your parent, anyone.
  6. Bonus: If possible, try to get a pet. Regular grooming of his cute face will help relieve stress .

14. Do you have any favorite guided meditation and breathwork apps? – jaxe46fddfb3c

Whil: Mindfulness & Meditation / App Store

Response: Although I don't personally use meditation apps, I have a few friends who love Whil: Mindfulness & Meditation. It offers 12 training programs at once: to reduce stress and anxiety, increase happiness, take short breaks, yoga, meditation, improve sleep, improve physical health and much more. It also has a section specifically for teens who want to improve their mental health. The app can be downloaded for free from the App Store.

*******: @edit__her

Answer: Unfortunately, panic disorder cannot be cured, but it can be managed professionally. People with anxiety can get to the point where they learn how to enter trigger situations without having a panic attack, as well as master preventive coping techniques and techniques to cope with the attacks that occur. While attacks can be intrusive and annoying, they are not always the case.

I have learned to reduce anxiety from six Type 1 attacks and two Type 2 attacks per month to one per month and several per year, respectively. I'm still working on it, but every year I get better.

Cover: shutterstock. com

Article Source: 15 Things You Should Know About Anxiety, From A Person With Panic Disorder


See also

Narcissistic personality disorder: what happens and how to recognize it

What to do in case of a panic attack?

Panic attack - an inexplicable, painful attack of severe anxiety for a person, accompanied by causeless fear, combined with various vegetative (bodily) symptoms.

A panic attack is characterized by an attack of fear, panic or anxiety and/or a sense of inner tension, in combination with four or more of the following symptoms associated with panic:

  • palpitations, rapid pulse
  • sweating
  • chills, tremors, feeling of internal trembling
  • shortness of breath, shortness of breath
  • choking or labored breathing
  • pain or discomfort in the left side of the chest
  • nausea
  • sensation of dizziness, unsteadiness, lightness in the head or lightheadedness
  • feeling of unreality of what is happening
  • fear of going crazy or doing something out of control
  • fear of death
  • feeling of numbness or tingling (paresthesia) in the extremities
  • insomnia
  • confusion of thoughts (decreased arbitrariness of thinking)

Other symptoms not listed: Abdominal pain, fever, upset stool, frequent urination, sensation of a lump in the throat, trouble walking, visual or hearing problems, cramps in the arms or legs, movement disorder, high blood pressure .



Remind yourself that this is just a panic attack

Panic attack:

  1. The heart will not stop and will not jump out of the chest.
  2. You won't suffocate.
  3. You won't pass out.

Practice breathing techniques

  1. Breathe deeply and slowly.
  2. Try to breathe with your belly instead of your chest.
  3. Exhalation is 2 times longer than inhalation.

Switch attention

Help yourself to distract yourself:

  1. Drink water.
  2. Put your hands under cold water.
  3. Call someone who can help you relax and switch.
  4. Try playing the alphabet in reverse order.

    Learn more