5 Tips for Managing Panic Attacks

5 Tips for Managing Panic Attacks

• Mandy Sandhu
• 31 Dec 2024

Anyone can experience panic attacks, and they can feel overwhelming—especially if it’s your first time or they happen frequently. But you’re not alone, and there are ways to manage them. Whether you or someone you care about is dealing with panic attacks, having a few helpful tips can make all the difference. 

In this blog, we’ll explore what you can do to soothe yourself and where to get professional, trauma-informed care in case anxiety and panic attacks lead to further problems.

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How Panic Attacks Affect Us

One in 10 Canadians experience high anxiety or depression, and one in four Canadians receive a lifetime diagnosis of anxiety. These demographics are more vulnerable to panic attacks.

Anyone can experience a panic attack, but those with pre-existing mental health disorders and/or panic disorders are more likely to experience them. Panic attacks disrupt a person’s life. It’s important to recognize panic attacks and confront them with specific strategies that will help manage symptoms and triggers.

Panic Attacks in Adults

People with panic disorder are more likely to experience panic attacks, although panic disorder isn’t a prerequisite to panic attacks. Individuals with panic disorder usually experience repeated and unexpected panic attacks. As such, they become consumed by the intense fear of having more attacks and experiencing something bad because of them.

Panic Disorder Versus Anxiety Disorders

Canadians with anxiety disorders are more likely to have panic attacks, but this doesn’t mean they automatically have panic disorder. Instead, they might be anxious about something, such as travelling on a plane, and have a subsequent panic attack.

Other anxiety disorders, such as phobias, can also cause panic attacks. A person might have a panic attack because they’re faced with their greatest fear, swimming, for example. This means the panic attack is due to their fear, not a panic disorder.

Panic disorders are unexpected and unpredictable panic attacks. People who suffer from this mental health disorder fear something bad will happen, such as embarrassing themselves, having a heart attack, or dying. They never know when they might start to panic, so they’re often hesitant to do anything or go anywhere that might trigger an attack.

Symptoms to Look For

Knowing the signs of a panic attack in yourself or others is the first step in managing them. For the situation to be considered a panic attack, at least four of the following physical symptoms must be true:

• Racing or pounding heart
• Sweating
• Shaking or tremors
• Shortness of breath or difficulty breathing
• Choking feeling
• Chest pain or tension
• Temperature fluctuations
• Nausea or stomach aches
• Dizziness and lightheadedness
• Numbness or tingling sensations
• The fear of losing control or dying

Recognizing these symptoms allows you to prevent panic attacks before they escalate quickly. A panic attack often reaches a peak in 10 minutes, and usually lasts five to 10 minutes before anxiety symptoms begin to subside. However, these timings vary per person and symptoms can last much longer.

Knowing how to manage a panic attack is so important—it can help you take control and prevent things from escalating. Remember, you’re not alone, and with the right tools and support, you can navigate these moments.

5 Tips for Panic Attacks

Learn these five tips for panic attacks to help you manage symptoms and regain control when an attack begins.

1. 1. Practical Deep Breathing Techniques

A panic attack can cause shortness of breath, a smothering feeling, a racing heart, and hyperventilation. Practicing deep breathing is one of the best strategies to control your breathing, slow your heart rate, and help your body calm down and refocus.

Diaphragmatic Breathing

Put a hand on your chest and one on your abdomen. Focus on taking deep breaths that expand both your chest and your abdomen. This emphasizes deep breaths instead of shallow breathing. Hand placement can also help with a grounding sensation.

The 4-7-8 Technique

Breathe in for a count of four. Hold your breath for a count of seven. And exhale slowly for eight counts. Not only does this slow and control your breathing, but it also focuses your mind on counting instead of what might be causing you to panic.

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1. 2. Grounding Exercises

Grounding exercises help refocus the brain to the present moment. This gives the body and mind something tangible to focus on rather than racing thoughts and “what if” scenarios.

The 5-4-3-2-1 Sensory Method

Start by identifying five things you can see, then four things you can touch. Follow with three things you can hear, two things you can smell, and one thing you can taste.

Visualization Practices

Close your eyes and visualize a scene or setting that inspires peace, relaxation, and comfort. This could be an imaginary forest, your favourite beach growing up, or a small, cozy room— anything that brings you comfort.

1. 3. Make Lifestyle Adjustments

Sometimes it’s a person’s lifestyle that causes anxiety and panic attacks. Being in dangerous situations, unhealthy relationships, unwelcoming places, and overly stimulating environments can cause too much stress. Here are some ways to prevent these from triggering panic attacks:

• Exercise regularly, eat well, get good sleep, and avoid alcohol and drugs. These activities stabilize hormones and increase “feel-good” hormones, such as dopamine.
• Try meditation, yoga, or whatever activity inspires relaxation and mental clarity.
• Pull yourself away from dangerous or unpleasant situations and surround yourself with positivity and calm.

1. 4. Cognitive Reframing

Cognitive-behavioural therapy (CBT) helps people with anxiety reframe their minds to focus on the controllable and overcome triggers. CBT focuses on changing negative thought patterns and replacing them with healthier approaches.

Participating in counselling sessions teaches you to challenge and alter irrational thoughts during and around a panic attack. It addresses the root cause of anxiety, not just its symptoms. For instance, our mental health professionals at Freedom From Addiction help patients develop better coping skills and methods of overcoming triggers, empowering them to prevent future panic attacks.

1. 5. Seek Professional Help

Panic attacks are a symptom of either an imbalance in a person’s life or other mental health conditions. In the case of mental health disorders and substance abuse problems, seek help from a professional. We can help manage persistent panic attacks caused by concurrent disorders, especially if you or someone you know needs immediate care.

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Find Comprehensive Mental Health Support

These tips for panic attacks help deescalate emergencies, preventing them from becoming dangerous. However, stopping them altogether requires comprehensive treatment focused on the root cause. At Freedom From Addiction, we approach each case uniquely. We focus on concurrent treatment to address the root of a person’s substance abuse problems instead of just the visible symptoms.

If panic attacks continue to interfere with your daily life, seek help from Freedom From Addiction and get immediate support today.