5 Ways Of Handling Panic Attacks

By Jeremy Ambrose

January 10, 2024   •   Fact checked by Dumb Little Man

how do you calm down from a panic attack

Many people use the term panic attack without clarifying what it is or how it happens. Moreover, people often confuse this reaction with shock. Shock can be defined as an immediate response to an experience that causes fear.

However, feelings of shock don’t happen often, and it depends on the incident you may have encountered. So what is the proper definition of a panic attack?

What are Panic Attacks?

In simple words, a panic attack is explained as intense and sudden surges of panic, anxiety or fear. The explosive reactions are overwhelming and exhausting. A panic attack at night can be more intense because of the darkness. It also has both mental and physical effects, and it becomes more frequent with multiple triggers.

Did you know that having a distraction from any possible triggers or panic attack causes can decrease the chances of getting these episodes? That means that you build on concentration, making it easier to avoid sudden intensive attacks from any possible trigger.

How To Deal With Panic Attacks

calming down from a panic attack


It is essential to know how to deal with panic attacks to avoid making your situation worse and to improve your general health. Some of the ways to deal with them include:

1. Maintain Your Position

It would be best if you avoided any movements when you get an episode. Maintain your position to ensure you don’t take any random direction.

2. Use Positive Statements

Constantly encourage yourself that everything will be okay. Even if you do it silently, make sure that positive vibes are running across your mind during an episode.

3. Challenge Your Unhealthy Thoughts

Avoid any negative and unhealthy thoughts of doubt and disbelief during an episode. If your head tells you that you’re unworthy, challenge the ideas with positive vibes you need to hear. Developing a positive mantra will help.

4. Control Your Breathing

One recommended panic attack exercise is to be able to control your breathing throughout the period. Take deep and long breaths to calm your nerves and avoid being in a hasty mood.

5. Shift Your Focus

When you get an episode, try to shift your focus and concentrate on something else. The less you focus on the trigger, the faster you’ll recover.

Causes Of Panic Attacks

There are different triggers of panic attacks. Many possible causes depend on your mental state. It’s your brain that causes these reactions, bringing panic attack. Some of the possible reasons include:

  • Genetics. Panic attacks are among the medical conditions that can be passed from one generation to another as your family lineage continues.
  • Sensitivity to stress. People with sensitive temperament are more likely to get panic attacks. Significant events such as a divorce can lead to anxiety, which is a trigger for panic attacks.
  • Changes in your brain’s functionality. Panic attacks can be frequent if you took some particular medication or had an accident that changed your brain functionality. In addition, the abuse of drugs such as excessive smoking or intake of caffeine can cause changes in your brain’s functionality.
  • Major stress. People who live a stressful life often fall victims to panic attacks because every small impact on their lives raises a considerable alarm.
  • Negative emotions. Negativity is also a major cause of panic attacks because an individual with such a mentality will always assume that something is wrong if something happens very suddenly.
  • Traumatic experience. Any violence you’ve experienced can cause panic attacks. You may suffer attacks each time you see something that reminds you of the awful experience.

Symptoms Of Panic Attacks

how to calm down from a panic attack

The primary symptom of panic attacks is the suddenness of a reaction. Different people experience panic attacks in various ways, which are often random but intense.

Furthermore, panic attacks can come at any time. Some of the symptoms of panic attacks include:

  • Pounding and rapid heart rate
  • Shaking or trembling
  • Chills
  • Nausea
  • Chest pain
  • Dizziness, faintness, and lightheadedness
  • Sweating
  • Tightness in your throat or shortness of breath
  • Hot flashes
  • Abdominal cramping
  • Headache
  • Tingling sensation or numbing

The fear of getting another panic attack can make it even worse. Work on it and remember it’s not something you can fully control.


What Untreated Panic Attacks Can Lead To

If left untreated, these episodes can cause significant life changes. It would be best if you considered opting for panic attack meditation, otherwise, you might find yourself in more complicated situations. Some of the drastic effects include:

  • Development of specific phobias
  • Avoidance of any social experiences
  • Anxiety disorders, psychiatric disorders, and depression
  • Substance abuse
  • Emerging medical conditions
  • Problems in school or at work
  • Increased suicidal thoughts
  • Financial problems


There’s a need to address panic attack issues to help people understand their family or friends when they get their episodes. Moreover, many people are hesitant to talk about their experiences. However, learning more about your condition and further actively participating in trying a different panic attack treatment to improve your situation is an ideal move.

Do you get panic attacks? How frequent are your episodes? Do you know how to make the situation better? Leave a comment.

Jeremy Ambrose

Jeremy Ambrose of this text is a psychiatrist and a father to a daughter who inherited his panic attack situation. He has managed to handle his episodes well due to casino på nätet, and he strongly supports the entire group of people who experience such episodes. He sails and makes pots during his free time.

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