Tips For Coping With Panic Attacks

Tips For Coping With Panic Attacks

Panic attacks, as defined by the NHS, are feelings of sudden and intense anxiety that cause sufferers to experience sensations such as a pounding heart, hyperventilation, unpleasant thoughts and extreme distress.

Often arising from anxiety disorders such as panic disorders and trauma, panic attacks impact 13.2% of the worldwide population.

Although some individuals experience panic attacks on an infrequent basis, when panic disorders are severe, they are known to sadly occur several times a week.

Typically lasting from anywhere between 5 to 20 minutes, many individuals that experience panic attacks find it challenging to cope. 

However, several coping strategies can be employed when an individual believes that a panic attack is imminent.  Coping strategies can also be used to alleviate the symptoms of a panic attack and the overall impact they have on a person’s life.

If you struggle with panic attacks and find yourself attempting to ascertain coping strategies that you can employ, taking advantage of our tips for coping with panic attacks will assist you as you look to mitigate the overall effect that panic attacks have on your life.


Signs and Symptoms Of Panic Attacks

Usually surfacing somewhat quickly, panic attacks come hand-in-hand with many physical and psychological symptoms.

To ensure that you are able to recognise the signs and symptoms of panic attacks, we have outlined just a number for you to review below.  Recognising these signs and symptoms will enable you to identify when you should employ our tips for coping with panic attacks.

  • Heart palpitations
  • Inability to breathe
  • Shortness of breath
  • Chest pains
  • Pins and needles
  • Numbness in the hands or fingers
  • Nausea
  • Feeling dizzy
  • Irrational thoughts


Our Tips For Coping With Panic Attacks

From employing breathing techniques to controlling your focus, you will find our tips for coping with panic attacks below.

Please remember that if you struggle with panic attacks and are concerned about the impact panic attacks have on your quality of life, there is help and support available for you to take advantage of.


1. Focus On Your Breathing

As noted above, hyperventilation and shortness of breath often occur when a panic attack is encountered.

As a panic attack is experienced, hyperventilation and shortness of breath cause panic and fear to increase.  As a result, other symptoms such as dizziness often come hand-in-hand.

Although it can be difficult to do so, focusing on your breathing when a panic attack arises can successfully alleviate a panic attack before it escalates.  Focusing on your breathing can also reduce the likelihood that you will encounter other symptoms that are associated with panic attacks.

In order to focus on your breathing, we highly recommend employing breathing techniques.  Breathing techniques will encourage you to inhale and exhale through your mouth to the count of five.  Closing your eyes may also help you as you practise this particular technique.


2. Shift Your Focus

Upon experiencing a panic attack, you will likely find that you experience irrational thoughts that cause you to worry, panic and become fearful.  These thoughts will consume you and will ultimately control you before you experience a panic attack, and as you experience a panic attack.

In order to ensure that you are able to cope with panic attacks, it is important that you try to shift your focus.

Although this is easier said than done, shifting your focus to a particular object or a positive experience you have encountered will essentially act as a distraction.  Participating in yoga, meditation or going for a walk will also help shift your focus.

As a result, the symptoms experienced during your panic attack will begin to weaken, leaving you able to cope better.


3. Understand What Causes You To Experience Panic Attacks

When panic attacks surface, it can be somewhat difficult to pinpoint exactly what has caused them. However, understanding what causes you to experience panic attacks can essentially help you cope with panic attacks.

With this in mind, when you believe that you are at risk of encountering a panic attack, we highly recommend making a note of the thoughts and feelings swirling in your mind.  Likewise, making a note of your thoughts and feelings as you experience a panic attack is recommended.

In doing so, you will be able to reflect on the thoughts and feelings you encountered to identify what could have triggered your panic attack.


4. Confide In A Loved One

As a panic attack comes to impair your life, you may worry about discussing your struggles with a family member.  You may feel ashamed that you experience panic attacks, and you may worry about how your loved one will react if you confide in them.

Although we understand that the stigmas associated with panic attacks and mental health disorders will likely cause you to want to keep your struggles a secret, confiding in a loved one when you encounter panic attacks will benefit you greatly.

Not only will confiding in a loved one enable you to express your worries, but it will ensure that you are able to seek reassurance and challenge the thoughts and feelings you experience.


5. Seek Panic Attack Treatment

Here at Cassiobury Court, we are certain that the above techniques will help you cope with panic attacks.  However, in some instances, when panic attacks are severe, panic attack treatment is required.

Typically consisting of cognitive behavioural therapy, panic attack treatment continues to be extremely beneficial and helps many individuals overcome panic disorders.


Contact Us Today For Panic Attack Treatment

At Cassiobury Court, we provide a wealth of mental health disorder treatments to individuals that find themselves subject to anxiety disorders.

If you have attempted to employ our tips for coping with panic attacks yet still feel that panic attacks control your life, we welcome you to contact us today to secure treatment.

Provided on an inpatient basis at our residential rehab located in Towcester, our treatment will enable you to identify what causes your panic attacks to arise and distinguish how you can cope better.

Ready to contact us to discuss our treatment?  Call us today on 01923 369 161.  Alternatively, email