Tips For Panic Attacks

August 5, 2021

What is a Panic Attack?

A panic attack is a sudden burst of intense fear and crippling anxiety. It can also include physical symptoms, such as dizziness, chest pain, hyperventilation, and sweating. Panic attacks can last for only a few minutes to hours.

A panic attack is usually triggered by an event in the person’s life that they associate with an extreme degree of stress or danger. The most common trigger is when someone chooses to do something specific that makes them feel unsafe or vulnerable (like walking into a big meeting).

How Do You Know if it’s a Panic Attack?

While panic attacks can be a confusing experience for the sufferer and those around them, it is important to know what they are and how to get help.

A panic attack is a sudden feeling of intense fear, terror, or discomfort that reaches its peak within 10 minutes and that includes at least four of the following symptoms:

  • Palpitations, pounding heart, or accelerated heart rate
  • Sweating
  • Trembling or shaking
  • Shortness of breath or smothering feelings
  • A sense of choking
  • Chest pain or discomfort
  • Nausea or stomach distress
  • Feeling dizzy, unsteady, lightheaded, or faint
  • Dehydration due to excessive sweating and not enough fluid intake (due to either vomiting

Coping Techniques for Facing Panic Attacks

Deep breathing

Inhaling deeply can not only calm you down, but it can also relax your body and even lower your blood pressure.

What we need to do is to take a deep breath and then exhale it all out. To make sure that you are doing this right, you should put one hand on your chest and the other hand on your stomach. This will help you relax more because when we inhale deeply, our fingers will rise with our chest because of the air moving into our lungs.

Chew an ice cube

Some people chew ice while experiencing panic attacks because it keeps their mouths busy and stops them from panicking. This may be because chewing is an action that takes up a lot of space in your mind, which can prevent you from focusing on whatever you were previously panicking about. The act of chewing on ice may also help to release some tension in your jaw muscles, which could lessen the severity of the symptoms associated with panic attacks.

The 5-4-3-2-1 method

The 5-4-3-2-1 method is a simple way to take control of panic attacks. When you feel like an attack may be coming on, follow these steps:

  • 5. Take note of 5 different things around you.
  • 4. Pay attention to four distinct sounds.
  • 3. Choose 3 different objects to touch. 
  • 2. Determine the smell of two different things.
  • 1. Name 1 flavor you can taste.


Panic attacks are common and manageable. Once you know the basics, your anxeties can be kept in check. Remember you are not alone, and with proper coping techniques, it can get better.

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