10 Proven Ways to Deal with a Panic Attack

10 Proven Ways to Deal with a Panic Attack

Imagine you are walking distracted on the street five blocks from your home and suddenly a mugger comes from behind, starts to struggle for your bag and finally, the mugger runs away. You start to feel like you may pass out, your heart starts to pound faster, you tremble and shake; you might just be dealing with a Panic Attack.

A Panic attack is essentially intense fear or discomfort that reaches maximum intensity in minutes and unlike the example above, you don’t even need a trigger (or something fearful) to have one because it can occur even when you are relaxing or sleeping. This is a condition known as Nocturnal Panic Attacks. 

There are a variety of known factors that cause Panic Attacks. Some of which are;

  • Crowded Places like Sports Stadiums and Large Concerts
  • Vigorous Exercise
  • Extreme Stress
  • Transportation like Airplanes, Cars, subways and more
  • Certain Medication, Alcohol, and Smoking
  • Enclosed in small spaces and 
  • A variety of Unknown factors

A Panic Attack could happen to anyone which is proven in the published data by the National Institute of Mental Health (NIMH), which shows anxiety or panic disorders as the most common mental health concerns in the United States. The study shows that 40 million adults, 19.1% of the entire population suffers from the disorder in the U.S. Now, it is important to note that there is a difference between an anxiety attack and Panic Attack. To find out the difference between the two, you can click here. (Link coming).

What A Panic Attack Feels Like


The brain activates alarm signals at inappropriate times and you feel the same physical and emotional sensations that you would experience in a life-threatening situation. The attacks can spring up anywhere, in places and at times when there is no real danger. Although, this sensation lasts only a few minutes. Panic crises could feel like a heart attack which has made many people describe it as the ‘most terrifying experience they have ever lived through’.

So What Happens During this Terrifying Experience (Signs of a Panic Attack)

  1. An abrupt increase in the feeling of anxiety and fear.
  2. Tachycardia, which means your heart rate becomes High.
  3. Strong palpitations, which means you start to notice your heartbeat.
  4. Increase in body temperature.
  5. Feeling sweaty or having chills.
  6. Tremors, which means an involuntary movement of one part of your body.
  7. Nausea or abdominal discomfort, which means the feeling of sickness to vomit.
  8. Derealization (The feeling of unreality) or depersonalization (separating oneself).
  9. Choking sensation.
  10. Paresthesia (numbness or tingling sensation).
  11. Chest Pains.
  12. Fear of losing control or “going crazy.”  
  13. Sense of terror or impending doom and in some cases, death.

These Terrifying experiences require a Need to Deal with your Panic Attack and to do that it’s important to know the are short term and Long Term Solutions.

The 6 Proven Short Term Ways to Deal with a Panic Attack

1. Light Exercise


A body relaxing hormone called Endorphin is released when you perform light exercises such as walking, light cardio or a few push-ups. This would relax your mind and kick start your recovery.

2. Listen To Something Relaxing

You can listen to music that you know calms you down, thereby making you feel good. Have a playlist with your favorite songs ready to conquer tranquility. You can also listen to a guided meditation or an audiobook.

3. Throw The Thoughts

It may seem silly, but it is effective. When you feel the panic coming, sit down, take some leaves and a pencil, write down the thoughts that concern you, crumple the paper and throw it away.

4. Avoid Caffeine

This is a preventive measure. If you start the day well, you are less likely to suffer an attack. Avoid coffee first thing in the morning. For many people, it acts as a trigger for anxiety. So are crowds and compact spaces.

That is why it is not a good idea to have a coffee when traveling in a public transport to work. For instance, If you need to drink something before leaving home, drink freshwater (dehydration is another possible trigger) or a glass of vegetable milk. You can wait till mid-morning to drink coffee but remember that there are alternatives without exciting, such as rooibos and other infusions.

5. Practice A Breathing Technique

Panic attacks are often accompanied by heavy fast breathing and difficulties in maintaining a normal respiratory rhythm. So, learning a breathing technique can solve the crisis in a few minutes.

This Breathing Technique can be performed sitting, standing or lying down.

Step 1

Loosen any garment that restricts your breathing and become as comfortable as possible. Separate your feet and place them flat on the floor.

Step 2

Breath In deeply, let the airflow into the belly without forcing it. Feel your belly swell. Breathe through your nose and exhale through your mouth. Breathing should last 3 seconds. 

Step 3

After a few breaths, lengthen the time to 4 seconds and then to 5. Breathe this way for 5 minutes. This would help to ease your symptoms.

6. Progressive Muscle Relaxation (PMR)

If you squeeze one of your fists as hard as you can, then notice how tight your fingers and forearm feel. Do this for ten seconds and release your fist and you would notice how relaxed your hands feel. This is the principle of Progressive Muscle Relaxation(PMR). PMR is essentially the strategic approach to increasing and releasing tension throughout the body by systemically constricting and releasing various muscle groups in an attempt to relieve stress and calm the mind.

Here are a few Ideas you can try to ease tension.

Foot- Curl your Toes downwards.

Lower leg and foot- tighten your calf muscle by pulling toes towards you.

Entire leg (squeeze thigh muscles while doing above)

Hand (clench your fist)

Entire right arm (tighten your biceps by drawing your forearm up towards your shoulder and “make a muscle”, while clenching fist)

Buttocks (tighten by pulling your buttocks together)

Stomach (suck your stomach in)

Chest (tighten by taking a deep breath)

Neck and shoulders (raise your shoulders up to touch your ears)

Mouth (open your mouth wide enough to stretch the hinges of your jaw)

Eyes (clench your eyelids tightly shut)

Forehead (raise your eyebrows as far as you can)

The 4 Long Terms Solutions to Dealing with Panic Disorder

When Panic attacks more than Once then you might have a Panic Disorder and need a more permanent solution. Fortunately, panic disorder is highly treatable and when you face Panic Disorders, here are long term solutions to consider.

7. Panic Away

Panic Away helps to deal with continuous Panic attacks. I will be giving you free audio that can yield results and help with immediate Pain Relief. It is an audio program created by one of the best anxiety coaches (Barry McDonagh)  to help you overcome Panic Attacks in seconds. 

Barry McDonagh was once a Panic Disorder Sufferer. This was caused by severe stress and alcohol. His free audio Therapy focuses on changing the ways in which you see yourself and your fears. In the audio, you are trained to analyze your thoughts and separate catastrophic beliefs from real ones. 

The Panic Away program has been helpful to over 70,000 people including celebrities in 32 countries and still helping people every day. Get Free Audio. Download Free Audio Here

8. Online Therapy

Another option is to consider an Online therapist. Online therapy focuses on developing your abilities to control your panic attacks and teaches you new ways to express your emotions. It embraces what is called ‘Cognitive Behavioural Therapy (CBT). 

The Program would help you to identify, challenge and overcome your dysfunctional thoughts, behaviors, and emotions. Furthermore, you not only get access to the best of all the tools and support you need; you also get a 20% discount in the first month. Get your lasting solution step by clicking here.

9. Blessing Manifesting

Blessing Manifesting is an online haven littered with varying topics ranging from mental health to self-love. Using the behavioral technique in a unique way, the contents on the website make it quite easy to relate to your experiences whether anxiety, depression or other forms of mental health issues. 

Blessing Manifesting offers tons of free books on self-love, as well as paid books on mental health that are resourceful enough to not only help you deal with mental issues, particularly panic attacks but also depression and anxiety. To get started with BlessingManifest, click here 

10. The 8-Minute Meditation Therapy

Meditation is a millenary practice that is worth considering because of its many benefits which include its ability to give mental and emotional well-being. Meditation helps to calm the mind, to find yourself or to reduce anxiety or stress.  More people than ever are interested in introducing this practice into their daily lives and are seeing it improve the quality of their lives.

The 8-minute meditation uses simple but powerful tools to help you eliminate stress in the most natural way possible, whether or not you are new to meditation. The Program uses behavioral therapy techniques in treating panic attacks as well as very efficient relaxation techniques. You can  check out 8-minute Meditation here 



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