How do you deal with panic attacks?

How to Deal with Panic Attacks?

Here is a collection of key self-help techniques to help you deal with panic attacks:

• Remember It’s a Panic Attack, Not a Heart Attack

Due to the similarity in symptoms between panic attacks and heart attacks, the affected person may initially believe they are having a heart attack. This fear intensifies the symptoms, as the person thinks they are about to die. Therefore, when a panic attack occurs, remind yourself that it’s not a heart attack or a dangerous condition—it’s a short-lived episode, and the symptoms will subside once it ends.

• Practice Meditation

Mindfulness meditation helps you experience the present moment with clarity. This combats the detachment from reality that panic attacks may cause. Additionally, meditation provides relaxation and calmness, away from the anxiety and symptoms triggered during attacks. We also remind you to download the Tawazon app, which provides extensive information on different types of meditation, guided practices, and podcasts.

• Close Your Eyes

Sometimes, panic attacks are triggered by an overload of sensory stimuli, such as the fast-paced movement in one’s workplace or environment, which can feel overwhelming and worsen the attack. Closing your eyes helps reduce the visual stimuli your brain processes, making it easier to manage the panic attack.

What Is the Treatment for Panic Attacks?

Now that we’ve discussed how to deal with panic attacks, let’s explore the medical and psychological treatments used to manage them. Here are the key methods:

1. Medication: Several classes of medications are used to treat panic disorder, which is associated with these attacks. The most common include:
   • Selective serotonin reuptake inhibitors (SSRIs).
   • Serotonin-norepinephrine reuptake inhibitors (SNRIs).
   • Anti-anxiety medications from the benzodiazepine group.
2. Psychotherapy: Psychotherapy is the first-line treatment for panic attacks and panic disorder. It helps the person understand the nature of their attacks and teaches coping techniques. One of the most effective forms of psychotherapy for panic attacks is Cognitive Behavioral Therapy (CBT).

What Strategies Help Prevent Panic Attacks?

It’s not enough to know how to deal with panic attacks—you should also adopt practices that help prevent them. Here are some of the most effective:

• Practice deep breathing exercises daily and consistently.
• Exercise regularly.
• Eat your meals on time to avoid fluctuations in blood sugar levels.
• Avoid smoking and limit caffeine sources.