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A panic attack is a sudden surge of intense fear or discomfort that reaches a peak within minutes. Many people with panic attacks may have difficulty breathing, sweat profusely, tremble, and feel their hearts pounding. The symptoms can be both emotional and physical. Here are some ways to handle a panic attack when it occurs:

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steps of dealing with panic attacks

  • Deep breathing:
    • one of the symptoms of a panic attack is hyperventilation. So when this happens, we can control it by controlling our breathing. The following steps can be helpful:
  • Focus on taking deep breaths in and out through your mouth.
  • Feel the air slowly fill your chest and belly, then exhale
  • Close your eyes.
    • By closing our eyes, we can focus more on our breathing rather than being distracted by external stimuli that can make the panic attack worse.
  • Practice mindfulness.
    • Panic attacks can make you feel like you have lost touch with reality. So to get back on track, we can focus on physical sensations we are aware of, like feeling a certain surface (stomping the ground or touching objects that are near you).
  • Find a focus object:
    • focus all your attention on a certain object that is near your sight. For example, let’s say you are having a panic attack in your living room so what you have to do is focus all your attention on a certain object. For instance, a curtain, you can think about how it is hanged, its pattern, color and so on.
  • Use muscle relaxation techniques.
    • We can simply start by relaxing our fingers or toes then we can move on from there. But one thing you should know is a muscle relaxation technique will be more effective if you practice Beforehand.
  • Picture your happy place:
    • Picture a place that will calm your insides it can be the sea, forest, or any landscape. For example, you can picture walking in a forest where the trees are, Standing, breathing in the clean air, and hearing the sounds of nature. The place you picture should be calm and quiet.
  • Engage in light exercise:
    • doing light exercises like walking can help you cope with your stresses since exercise can boost your mood. Exercising while hyperventilating is not advisable.
  • Repeat a mantra internally:
    • A mantra is a motivating chant, like “I think I can, I think I can,” which you repeat over and over to yourself while in a specific situation. You can relax yourself by repeating your mantra internally.

important things to note

Remember that panic attacks are not life-threatening, and you have the strength to navigate through them. Seeking professional help and developing a coping mechanism with a mental health professional provides you with the tools and strategies to manage panic attacks effectively.

As you continue to navigate life’s challenges, remember that prioritizing your mental health is just as important as caring for your physical well-being. By taking proactive steps and seeking help when needed. You can empower yourself to face panic attacks with strength and courage, paving the way towards a more fulfilling life.

In conclusion, experiencing a panic attack can be an overwhelming and frightening experience. It’s essential to remember that you are not alone, and help is available. When a panic attack occurs, the most crucial thing to do is to stay calm and remind yourself that it will pass. Trust me, you got this.

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