Coping with Panic Attacks: Strategies for Dealing with Intense Anxiety

Have you ever felt a sudden feeling of dizziness? Or a feeling where everything around you seems to fade away? These are symptoms of panic attacks. Panic attacks can be incredibly difficult and are characterized by sudden and intense feelings of fear, anxiety, and physical symptoms such as a rapid heartbeat, shortness of breath, sweating, and dizziness. These attacks can be triggered by a variety of situations or events, and they can be very disruptive to a person's daily life.

Also read: 5 Therapist-Recommended Tools to Deal With Anxiety

Common symptoms of panic and anxiety attacks

Often, you might experience both anxiety and panic attacks at the same time. For instance, you may experience anxiety while thinking about a potential stressor, like an important project. When the situation arrives, anxiety may culminate in a panic attack. A panic attack or anxiety attack can both cause physical and emotional symptoms, including:

• Apprehension and worry
• Distress
• Fear of losing control
• A sense of detachment 
• Heart palpitations or an accelerated heart rate
• Chest pain
• Shortness of breath
• Dry mouth
• Sweating
• Chills or shakiness
• Numbness 
• Nausea
• Headache
• Feeling faint 

What are the strategies to deal with panic attacks and intense anxiety?

Here are some tips for dealing with intense anxiety:

Practice deep breathing

One of the most effective strategies for managing panic attacks is deep breathing. During a panic attack, your breathing becomes rapid and shallow, which can exacerbate your symptoms. By practising deep breathing exercises, you can slow down your breathing and calm your body. Breathe in slowly through your nose for a count of 4, hold your breath for a count of 2, and exhale slowly through your mouth for a count of 6.

Identify your triggers

Panic attacks can be triggered by specific situations or events. By identifying your triggers, you can take steps to avoid or manage them. Common triggers include public speaking, social situations, driving, and flying. Keep a journal of your panic attacks to help you identify patterns and potential triggers.

Also read: How Does Anxiety Affect Your Physical Health?

Use positive self-talk

During a panic attack, it's common to experience negative thoughts and feelings of fear and self-doubt. To counteract these feelings, practice positive self-talk. Remind yourself that you are safe and that your feelings will pass. Tell yourself that you have successfully managed panic attacks in the past, and you can do it again.

Engage in relaxation techniques

Relaxation techniques such as yoga, meditation, and progressive muscle relaxation can help you manage anxiety and reduce the frequency and intensity of panic attacks. These techniques can help you relax your body and mind, and reduce the physical symptoms of panic attacks.

Seek professional help

If you are struggling to cope with panic attacks, it may be helpful to seek professional help. A therapist can work with you to develop a personalized treatment plan, including cognitive-behavioural therapy (CBT) and medication if necessary.

In conclusion, panic attacks can be an overwhelming experience, but there are many strategies that can help you cope. By practising deep breathing, identifying your triggers, using positive self-talk, engaging in relaxation techniques, and seeking professional help, you can manage your anxiety and live a more fulfilling life. Remember, you are not alone, and help is available.