Have you ever wondered about the best way to deal with a panic attack? In this article we discuss the definition of a panic attack, and some effective ways to deal with it.

What is a panic attack?

A panic attack is a sudden, intense wave of fear, panic, or anxiety.

These feelings are exhausting, and the panic attack episodes are accompanied by physical and psychological symptoms.

Symptoms associated with a panic attack include:

  • Breathing difficulties
  • Excessive sweating
  • Chills
  • Heart palpitations
  • Chest Pain
  • Feeling detached from reality
  • Feeling that you are having a heart attack.

Panic attacks can occur for a variety of reasons, and sometimes they occur for no specific reason. But in general, you may suffer from panic attacks if:

  • You suffer from panic disorder or anxiety
  • You use some kind of medications
  • You have a medical condition, such as hyperthyroidism or psychosis.

You should know that a panic attack usually occurs when you’re exposed to a trigger, but triggers vary a lot between people. Also, in some cases, there may be no obvious trigger.

Ways to deal with a panic attack

Dealing with a panic attack is not that hard when you know the right ways. Here are the main ways that can help you get through it:

1- Know the symptoms 

It’s important to know the symptoms associated with a panic attack, which can last anywhere from 5 to 20 minutes.

Once you know these symptoms and recognize them, then when a panic attack starts, you can find ways to stop and control it.

2- Talk to yourself

When you feel a panic attack coming, remind yourself that you are feeling anxious but not in real danger.

You can even try to tackle the fear head on.

Practice a quick response like, “I’m not afraid” or “This will pass.”

3- Breathe deeply

The attack may make you take rapid breaths, so keep your breathing under control. To do this:

  • close your eyes
  • Put your hand between the navel and below the ribs
  • Inhale through your nose slowly and deeply
  • Then gently let all that air out through your mouth. You will feel the hand on your stomach rise and fall. If it helps, count from 1 to 5 on each inhale and exhale.

After a few minutes, you should start feeling better.

4- Be mindful of your surroundings

Being mindful and aware helps in avoiding detachment from reality. To do this:

  • Note five things you can see around you.
  • Then four things you can touch.
  • Three things you can hear.
  • Two things you smell.
  • One thing you taste.

Meditation can help you in this case as well. Tawazon App offers a variety of meditations that help you get through a panic attack easily and peacefully.

5- Imagine your favorite place

A person’s happy place should be in a place where they feel most comfortable, and that place is different for everyone.

When the attack begins, imagine your favorite place in soothing the symptoms. Close your eyes during this.

Think how quiet it is there. People can also imagine their bare feet touching cold soil, hot sand, or soft carpet.