If you struggle with panic attacks, you are not alone. Many people have difficulty breathing, tightness in their chest, or muscle pain. Learning how to manage the symptoms of a panic attack can help you avoid future attacks and protect your overall health. 

What Are Panic Attacks?

Panic attacks can happen to adults, teens, and children and often feel like a heart attack. Most people having a panic attack experience sudden feelings of terror or fear, and they may even live in a constant state of fear of dying or living. 

Increased heart rate, shortness of breath, choking sensations, and sweating are common signs of a panic attack, and are more common than people think. Approximately 11% of people experience these attacks each year. The good news is that you can receive treatment to help you recover and learn some best practices to avoid them in the future.

1. Deep Breathing Techniques

People who experience a sudden onset of fear may feel like they’re choking or can’t catch their breath. This lack of breath, or hyperventilating, can increase anxiety even more as you gasp for air. Deep breathing techniques can help you catch your breath, slow your heart rate, and help you recover from an attack. 

Deep breathing can also help you avoid an attack once you experience the symptoms of a tight chest, sweaty palms, or other attack symptoms. Take a slow, deep breath through your nose and slowly exhale through your mouth. Repeat the process several times until you feel calm.  

2. Practice Mindfulness

Mindfulness is a helpful practice that can ground you to reality when panic attacks ignite fear. This process helps reduce stress and relieve physical and mental tension. It enables you to focus on the present and promotes relaxation to help you find your breath and focus on calming the mind, body, and spirit. Walking, journaling, showing gratitude, reducing screen time, and taking a mental break are standard mindfulness techniques.

3. Try Relaxation Techniques 

Relaxation techniques work in conjunction with mindfulness practices. Panic attacks are more likely to occur when your muscles are tense. Relaxation techniques can reduce tension and anxiety that increase the risk of panic. You can use these techniques during an attack or as preventive care. 

Begin by sitting or lying still while breathing slowly and deeply. Start at your toes and work upward with each body part until you reach your forehead. You will manually tense each body part for a few seconds and then release the tension before moving on to the next part. The goal is to release physical tension to help prevent anxiety. 

4. Engage In Exercise

Exercise is the perfect remedy for physical and mental health. Studies show light exercises like walking, yoga, or swimming can reduce anxiety. If you start feeling stressed, gently walk as you practice deep breathing or mindfulness techniques. 

5. Seek Professional Counseling

Seeking professional counseling is essential to avoid panic attacks. Professional therapists use evidence-based therapies like cognitive behavior therapy (CBT) to help patients shift their thoughts and behavioral patterns and prevent these attacks. 

Schedule A Consultation Today

Calm Again Counseling in Oakland, CA, helps adults, teens, and children recover from panic attacks. Contact us today to schedule a free consultation and discover how we can help live the life you deserve.