How To Deal With Anxiety And Panic Attacks?

Have you ever had a panic attack?


  1. Get this intense feeling where you feel anxious, panic grips you and you feel as if you are unable to breathe? 

  1. Does it happen more often when you feel stressed or are put in a stressful situation? 

If your answers to both the questions is a yes then you may need to know how to deal with anxiety and panic attacks. The symptoms of panic attacks are not dangerous, but it can be frightening if you don’t know how to control it as most attacks last anywhere from 5 to 30 minutes.


Symptoms of panic attack:


  • Shaking
  • Feeling disorientated
  • Nausea
  • Irregular heartbeats
  • Dry mouth
  • Breathlessness
  • Sweating 
  • Dizziness

Is It A Panic Attack Or An Anxiety Attack?


Yes, they are actually different. 


Panic attacks come on suddenly and involve intense, overwhelming fear accompanied by frightening physical symptoms while anxiety attacks are usually related to the anticipation of a stressful situation, experience or event and may come on gradually.


It may be difficult for you to know whether you are experiencing a panic attack or an anxiety attack. 


Both anxiety and panic attacks have similar risk factors that include:


  • Witnessing traumatic events
  • Experiencing a stressful life event
  • Ongoing stress and worries
  • Living with a health condition 
  • Having an anxious personality
  • Having a mental health disorder
  • Using drugs or alcohol

Having anxiety doesn’t mean you will experience a panic attack but if you experience anxiety, it can lead to panic attacks. 


How To Deal With Panic Attacks?


Firstly understand this, do not let your fear of anxiety or panic attack get to you. Know that it does not need to control you, with the right techniques you can control it.


  1. Master your breathing 

Hyperventilating is a symptom of a panic attack but deep breathing can help control the attack. All you need to do is practice deep breathing, breathe in and out through your nose while you feel the air filling your body going up to your mind and clearing your thoughts.


Breathe in

1 2 3 4 5

Breathe out


  1. Understand, it is temporary

Either at the onset of it or in the middle of it, you need to work on yourself, make yourself realize that the attack is temporary and will pass. Rather than focusing on when it will stop, focus on how you can control and stop it.


  1. Discover your triggers

If you look back at the incidences or times you have had panic or anxiety attacks you’d see a pattern. Your panic attack may be triggered by either some stress or enclosed space or crowd or animals. 


Know your trigger and you will be able to better manage and cope with anxiety.


Want to learn more about how to deal with panic attacks? Get answers to your questions on how how to deal with anxiety and panic attacks about or find a holistic practitioner specific to your needs.