Coping with Panic Attacks

If you have ever had a panic attack, you know how terrifying it can be. The feeling that something is seriously wrong with your body is very real, but panic attacks are not dangerous and do not cause physical harm. Most attacks peak within 10 to 20 minutes and fade within half an hour. Knowing that it will pass is one of the most powerful things you can hold onto in the moment.

Common symptoms include a racing heart, shortness of breath, chest tightness, dizziness, tingling in the hands or feet, and an overwhelming sense of dread or unreality.

When a panic attack hits, a few things can help right away. First, remind yourself that this is a panic attack and it will pass. Then slow your breathing down by inhaling through your nose for 4 seconds, holding for 4 seconds, and exhaling slowly through your mouth for 6 seconds, making the exhale longer than the inhale. You can also try the 5-4-3-2-1 grounding technique: name 5 things you can see, 4 you can hear, 3 you can touch, 2 you can smell, and 1 you can taste. Holding something cold, like ice or cold water on your face, can also help calm your nervous system quickly.

To reduce how often panic attacks happen, regular exercise, cutting back on caffeine, getting enough sleep, and practicing daily relaxation or mindfulness all make a real difference. If panic attacks keep coming back, speaking with a mental health professional is a great step. Cognitive behavioral therapy is highly effective, and most people see significant improvement with the right support.