Coping with Panic Attacks: Strategies to Share 

Each year, 11% of Americans go to college. Panic attacks can be a problem. Depending on how severe the condition is, up to 3 per cent of this group develop panic disorder. Panic disorder is when someone worries about how they will cope with panic attacks. They also experience additional panic attacks and lose control of their actions. 

In order to treat clients who suffer from panic attacks and disorders, it’s important to understand what panic attacks are and why they happen while familiarizing yourself with tips and strategies for coping with panic attacks. 

What is a Panic Attack and How Can It Help? 

Panic attackPanic attacks are a sudden, extreme feeling of fear, stress, and discomfort that causes people to feel out of control. Panic attacks are characterized by anxiety, panic attacks, shortness of breathe, racing thoughts and nausea.  

Generally speaking, panic attack episodes are short, lasting between five and 30 minutes. While some individuals might only experience one panic attack during their lifetimes, others might experience them much more frequently — even as often as several times each day. 

Although panic attacks can be scary, they are not fatal. 

Why do panic attacks occur? 

Folks who experience panic attacks regularly might have obvious triggers — like Being overly stressedSome people might hear a song that brings back traumatic memories, run into someone who wronged them in their past, or visit a place that brings back bad memories. Some people might also experience this. Panic attacks due to social events or before public speaking opportunities. 

Panic attacks can seem to appear out of nowhere, without any obvious trigger. However, there are some factors that could increase the chance of someone experiencing panic attacks. 

Drugs and alcohol 

People who have substance abuse issues may be more susceptible to panic attacks. In particular, drinking alcohol in excess and using stimulants like cocaine and amphetamines can cause some people to experience panic attacks. 

Mental health issues 

Folks who have mental health issues — including Depression and anxiety disorders — may be more likely to suffer from panic attacks than those who do not. 

Family history 

Since mental health issues sometimes have a genetic component, some people might be more susceptible to panic attacks when other members of their family have them, too. 

As you can see, panic attacks can rear their ugly head for any number of reasons. The good news is that there are strategies that people can use to decrease the likelihood of having severe panic attacks. 

Tips Strategies for Coping with Panic Attacks 

Unfortunately, panic attacks are part of life for many individuals — whether they suffer them themselves or have a friend or loved one who does. You might not be in a position to stop panic attacks from happening but you can minimize their impact. So, let’s take a look at some strategies for coping with panic attacks. These strategies are designed to help people suffering panic attacks so that they are easier to share with clients. 

From the therapist to the client, “What to do when you’re suffering from a panic attack.”

1. Recognize what’s happening 

Panic attacks aren’t going to kill you, and they’re temporary by nature. When you feel the symptoms of panic attacks starting, recognize what’s happening and remind yourself that you can get through it. 

2. Relax! 

It may seem overwhelming, but it is possible to stay calm and relax during panic attacks. Take deep, calm breaths and close your eyes. Then, try to get back to a calmer state. It is possible to overcome the feeling of being out of control by practicing mindfulness and staying in touch with the world and its place in it.  

Remember that, no matter how terrible it may seem, you are still capable of doing the right thing. Are You are the captain and master of your own ship. This mantra can help you navigate panic attacks more easily if you repeat it often enough. 

3. You should be focusing on something that you enjoy 

If you feel like your mind is running at a million miles an hour, try to slow down. Focus on the area around you and analyze it in every way possible. By zeroing in on a single object — whether it’s the closest car in the parking lot or the bookshelf in your living room — you can regain control over your thoughts, which can keep some of your symptoms in check. 

How to Help Someone Who’s Having a Panic Attack 

1. Keep calm 

If your friend, family member is experiencing panic attacks, If your friend or family member is having panic attacks, the best thing you can do for them is Keep calm. You can make things worse if you stress yourself out. 

2. Stay nearby 

Whatever you do, you need to make sure you stay by your friend or family member’s side during their panic attack, which will likely only last five or 10 minutes. Panic attacks can be very stressful and may require your support.

3. Use empathy 

If someone you know is suffering from panic attacks, try to understand their situation. Talk to them using empathy. Find out what’s causing their attack, whether they’ve dealt with attacks before, and what strategies they’ve used to get through them before. Be calm, compassionate, and be the voice that brings them back. 

4. Different strategies are possible for children 

Avoid putting your child into stressful situations if they are experiencing panic attacks. You should also ensure that they are aware of the dangers. They can confide and trust you about anything that’s bothering them. 

How to Prevent Panic Attacks From Happening in The First Place 

1. Exercise more 

Research has shown that Exercise three times a week can help reduce anxiety, which can decrease the chances that a panic attack occurs. It could be the perfect excuse for you to get more active if you or someone close to you is experiencing panic attacks. 

2. Improve your diet 

Your diet can help reduce panic attacks. You may find that regular eating is more beneficial than not eating. reducing your sugar intake can help you live a more balanced and fulfilling life. 

3. Avoid using drugs and alcohol 

Since consuming drugs and alcohol can trigger panic attacks, you’re best off avoiding substances if you want to avoid panic attacks. 

4. Talk to a therapist 

If you’re suffering from panic attacks, Talking to a therapist may be helpful.. The right therapist will help you identify and overcome panic attacks triggers. With the right approach, you may be able to drastically reduce their occurrences — or even eliminate them altogether. 

Do you want to talk to a therapist? Find a therapist near you today. 

 




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