Health tips: These are some effective ways to deal with panic attacks


A panic attack of intense fear is a sudden episode that triggers severe physical reactions when there is no real danger or obvious cause. Panic attacks can be very frightening. When a panic attack occurs, you may think that you are losing control, having a heart attack, or even dying.

For your information, let us tell you that many people have only one or two panic attacks in their lifetime, and the problem goes away, probably when the stressful situation is over. If you have had repeated, unexpected panic attacks and are in constant fear of another attack for a long time, you may have a condition called panic disorder.

Panic attack symptoms

  • Fear of losing control or death
  • Fast, rapid heart rate
  • Tremors or shaking and sweating
  • Shortness of breath or tightness in your throat
  • Hot flashes
  • Chest pain and headache
  • Dizziness, lightheadedness, or fainting
  • Sense of untruthfulness


Family history of panic attacks or panic disorder.

Major life stressors, such as the death of a loved one or serious illness.

A traumatic event, such as sexual assault or a serious accident.

Major changes in your life, such as a divorce or the addition of a child.

Smoking or excessive caffeine consumption.

Tips to deal with panic attacks

Take a deep breath: For your information, let us tell you that deep breathing can help in bringing a panic attack under control. Panic attacks can cause rapid breathing, and tightness in the chest can make breathing shallow. Feelings of anxiety and tension can be made worse by breathing. Instead, try to breathe slowly and deeply, focusing on each breath. Take a deep breath from the belly, filling the lungs slowly and steadily to a count of 4 on both the inhale and the exhale.

Smell some lavender: A soothing scent can help relieve anxiety by tapping into the senses, helping the person stay grounded, and giving them something to focus on. If the person doesn't like the smell of lavender, they can try replacing it with another essential oil they like, such as bergamot orange, chamomile, or lemon.

Pay attention to an object. For your information, let us tell you that when a person is overwhelmed by disturbing thoughts, feelings, or memories, focusing on something physical in the environment can help them feel grounded. Is. Focusing on one stimulus can reduce other stimuli. As the person sees the object, they may want to think about how it feels, who made it, and what shape it is.

Remember that this will pass. During a panic attack, it can be helpful to remember that these feelings will pass and will not cause any physical harm, no matter how scary it may seem at the time. Try to accept that this is just a brief period of focused worry, and it will soon end.

Avoid alcohol and smoking – these can make panic attacks worse. Panic support groups have helpful advice on how you can effectively manage your attacks. Knowing that other people are experiencing similar feelings can be reassuring.