5 Effective Techniques to Help You Overcome Panic Attacks

Panic attacks can be a frightening and overwhelming experience, but there are ways to manage and overcome them. This guide provides 5 proven techniques to help you cope with panic attacks, including breathing exercises, mindfulness techniques, and seeking professional help.

Practice deep breathing exercises.
Deep breathing exercises are a simple yet effective technique to help manage panic attacks. When you feel a panic attack coming on, take slow, deep breaths in through your nose and out through your mouth. Focus on your breath and try to slow it down. This can help calm your body and reduce the intensity of the panic attack. You can also try counting your breaths to help focus your mind. Practice this technique regularly to make it easier to use during a panic attack.

Use positive self-talk and affirmations.
During a panic attack, it’s common to experience negative thoughts and self-talk. These thoughts can make the panic attack worse and increase feelings of anxiety and fear. To combat this, try using positive self-talk and affirmations. Repeat phrases to yourself such as “I am safe,” “I can handle this,” or “This will pass.” This can help shift your focus away from negative thoughts and towards more positive ones, reducing the intensity of the panic attack. Practice using positive self-talk and affirmations regularly to make it easier to use during a panic attack.

Practice mindfulness and meditation.
Mindfulness and meditation are powerful tools for managing anxiety and panic attacks. These practices involve focusing your attention on the present moment and observing your thoughts and feelings without judgment. By practicing mindfulness and meditation regularly, you can learn to recognize the signs of a panic attack and respond to them in a calm and centered way. There are many resources available to help you get started with mindfulness and meditation, including apps, books, and classes. Experiment with different techniques to find what works best for you.

Identify and challenge negative thought patterns.
Panic attacks are often triggered by negative thoughts and beliefs. These thoughts can be irrational and exaggerated, but they can still feel very real and overwhelming. One effective technique for overcoming panic attacks is to identify and challenge these negative thought patterns. Start by paying attention to your thoughts during a panic attack. Are you catastrophizing or assuming the worst-case scenario? Are you jumping to conclusions without evidence? Once you’ve identified these negative thoughts, try to challenge them with evidence and logic. Ask yourself if there’s any real evidence to support these thoughts, or if they’re just based on fear and anxiety. By challenging these negative thought patterns, you can start to break the cycle of panic and anxiety.

Use progressive muscle relaxation techniques.
Progressive muscle relaxation is a technique that involves tensing and then relaxing different muscle groups in your body. This technique can help you to release tension and reduce physical symptoms of anxiety, such as muscle tension and rapid heartbeat. To practice progressive muscle relaxation, start by finding a quiet and comfortable place to sit or lie down. Then, starting with your toes, tense the muscles in that area for a few seconds before releasing the tension and relaxing the muscles completely. Move up your body, tensing and relaxing each muscle group in turn, until you reach your head and neck. This technique can be especially helpful during a panic attack, as it can help you to focus on something other than your anxiety and physical symptoms.