Practical Strategies for Teens and Adults
Managing Panic Attacks
What is a Panic Attack?
A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. It can happen unexpectedly or be triggered by certain situations. While panic attacks themselves are not life-threatening, they can feel extremely distressing and disruptive
Common Panic Symptoms:
- Rapid or pounding heartbeat
- Shortness of breath or a feeling of being smothered
- Dizziness or lightheadedness
- Sweating or chills
- Trembling or shaking
- Chest pain or discomfort
- Nausea or stomach distress
- A feeling of detachment or unreality
- Fear of losing control or “going crazy”
- Fear of dying
Many people who experience their first panic attack may believe they are having a medical emergency, such as a heart attack. While the symptoms can be alarming, they are part of the body’s natural response to perceived danger, known as the “fight-or-flight” reaction.
Understanding the Causes of Panic Attacks
Panic attacks can be triggered by a variety of factors, including stress, significant life changes, traumatic experiences, and underlying anxiety disorders. Some individuals may also have a genetic predisposition to anxiety and panic disorders.
While panic attacks are unpredictable, they often arise in response to excessive worry or fear about certain situations. Over time, the fear of experiencing another panic attack (known as anticipatory anxiety) can lead to avoidance behaviors that disrupt daily life.
Panic Management Strategies
While panic attacks can feel uncontrollable in the moment, there are effective strategies to reduce their frequency and intensity:
1. Breathing Techniques
During a panic attack, your breathing may become shallow and rapid, which can worsen feelings of dizziness and fear. Practicing deep breathing can help regulate your nervous system and bring a sense of calm. Try this simple breathing exercise:
- Inhale deeply through your nose for four counts.
- Hold your breath for four counts.
- Exhale slowly through your mouth for six counts.
- Repeat until you feel more grounded.
2. Grounding Techniques
Grounding techniques help shift your focus away from fear and back to the present moment. One effective method is the 5-4-3-2-1 grounding technique:
- Name 5 things you can see.
- Identify 4 things you can touch.
- Acknowledge 3 things you can hear.
- Notice 2 things you can smell.
- Focus on 1 thing you can taste.
3. Progressive Muscle Relaxation (PMR)
PMR involves tensing and then slowly relaxing different muscle groups in the body. This technique helps relieve physical tension and promote relaxation, counteracting the stress response triggered by panic.
4. Challenging Negative Thoughts
During a panic attack, thoughts like “I’m losing control” or “Something terrible is happening” can intensify fear. Instead, try reframing these thoughts:
- Replace “I’m going to pass out” with “I’ve felt this way before, and I was okay.”
- Swap “I’m having a heart attack” with “This is anxiety, and it will pass.”
CBT for Panic: A Proven Treatment
Cognitive Behavioral Therapy (CBT) is one of the most effective treatments for panic attacks and panic disorder. This structured, goal-oriented therapy helps individuals change unhelpful thought patterns and behaviors that contribute to panic symptoms.
How CBT for Panic Works:
- Identifying Triggers – Recognizing what situations, thoughts, or bodily sensations lead to panic attacks.
- Cognitive Restructuring – Learning to challenge and replace irrational fears with more realistic thoughts.
- Exposure Therapy – Gradually facing feared situations in a safe, controlled way to reduce avoidance behaviors.
- Developing Coping Strategies – Building practical skills to manage anxiety and prevent future panic attacks.
CBT empowers individuals to take control of their anxiety rather than feeling controlled by it. Many people who undergo CBT for panic see a significant reduction in both the frequency and severity of their panic attacks.
Supporting a Loved One Experiencing Panic Attacks
If you have a friend or family member who experiences panic attacks, your support can make a big difference. Here are some ways to help:
- Stay Calm: Your reassurance can help reduce their fear.
- Encourage Slow Breathing: Guide them through a deep breathing exercise.
- Use a Soothing Voice: Let them know they are safe and that the attack will pass.
- Avoid Dismissing Their Feelings: Instead of saying, “Just calm down,” try, “I know this feels scary, but you’re going to be okay.”
- Encourage Professional Help: If panic attacks are interfering with their daily life, encourage them to seek therapy.
When to Seek Professional Help
While occasional panic attacks are common, frequent or debilitating episodes may indicate panic disorder, which benefits from professional treatment. If panic symptoms are causing significant distress or interfering with work, school, or relationships, seeking help from a licensed therapist or psychologist is a crucial step.
Many psychology clinics offer CBT for panic, as well as other evidence-based treatments to help individuals regain a sense of control over their anxiety. Therapy, combined with self-help strategies, can be life-changing for those struggling with panic attacks.
Final Thoughts
Panic attacks can be overwhelming, but they don’t have to control your life. By understanding panic symptoms, using effective panic management strategies, and seeking therapy like CBT for panic, individuals can build resilience and reduce the impact of anxiety. Whether you’re a teen facing anxiety for the first time or an adult looking for better coping mechanisms, remember that help is available, and recovery is possible.
