How Can I Manage Panic Attacks?

Are you trying to control your breathing by taking deep breaths in and out through your mouth?

Do you convince yourself that a panic attack is only a temporary problem, that it will pass and that you will be fine?

Do you practice closing your eyes during a panic attack?

Do you focus on your senses (for example, touch or caress something soft or remember the details of a nearby object)?

Do you use muscle relaxation techniques?

Do you imagine your "happy place" (e.g. sunny beach, a cabin in the mountain)?

Do you chant a mantra that will calm you down?

Do you have lavender oil on hand that you can smell to relax a bit?

Are you taking benzodiazepines prescribed by your doctor?

Based on your answers, there are several other ways that can help you manage a panic attack. Try to control your breathing by focusing on deep, slow breathing through your mouth. Inhale slowly counting to four, hold your breath for a second and then exhale slowly counting to four again. During a panic attack, it is good to close your eyes to block the surrounding stimuli, which will make it easier for you to focus on breathing. Try to consciously relax your muscles by starting with your fingers, for example. When you realize that you control your bodily reactions, it will be easier to overcome a panic attack.

Based on your answers, you know a lot about how to manage panic attacks. Panic attacks usually occur suddenly and can be frightening. You need to remind yourself that a panic attack is only a temporary problem and that you will be fine. You can focus on a nearby object and try to see all the details on it. This way you will redirect your energy to the chosen object and the panic symptoms may subside. Try to imagine yourself in "your happy place" or say a mantra that will relax and encourage you. Inhale the scent of lavender oil or take benzodiazepines (if prescribed by your doctor).