Across the world, research has determined that 13.2% of the population will, at some point, experience a panic attack.

For some individuals, panic attacks will only be experienced once or twice in their lifetime, yet for others, panic attacks will impair their lives on a frequent basis.

Although panic attacks can be managed, they often leave individuals unable to think clearly and in a state of constant worry.

Furthermore, as a panic attack arises and consumes an individual’s thoughts and feelings, various signs and symptoms will arise, leaving many feeling somewhat suffocated.

If you sadly struggle with anxiety and experience panic attacks, learning how to cope with panic attacks can ultimately help you mitigate the overall impact they have on your life.


What Causes Panic Attacks to Arise?

Various factors can see an individual struggling with panic attacks.  In many cases, a specific trigger causes an individual to begin to experience extreme bouts of worry, which typically leads to a panic attack.

Considering this, it is difficult to ascertain what is likely to cause your panic attacks to arise before implementing talking therapies such as Cognitive Behavioural Therapy.

However, having said this, individuals that often seek support for panic attacks will typically cite stress, burnout, post-traumatic stress disorder, a traumatic event, loss of a family member or friend, phobias, low self-esteem, substance abuse and mental health disorders as the sole cause of their panic attacks.


Signs and Symptoms Associated with Panic Attacks

Panic attacks arise within a relatively short time frame. However, they indicate that individuals struggling with the factors noted above, including stress and post-traumatic stress disorder, have left pre-existing conditions untreated.

Many individuals who experience panic attacks describe the feelings associated to be somewhat similar to that of a heart attack.  This is one of the leading causes that sees individuals admitted to hospital when a panic attack is present.

As an individual’s thoughts and worries consume their every waking moment, the various signs and symptoms associated with panic attacks begin to arise.

Below, we have outlined the signs and symptoms that are experienced as a panic attack begins to cripple an individual.

  • – Rapid heartbeat
  • – Tightness in the chest
  • – Chest pain
  • – Tingling sensations in arms and legs
  • – Shortness of breath
  • – Feeling dizzy
  • – A dry mouth
  • – Feeling faint
  • – Hot flushes

Although the signs and symptoms associated with panic attacks are short-lived, they can leave the individual struggling feeling somewhat disoriented for a prolonged period.


How to Cope with Panic Attacks

Coping with panic attacks is somewhat tricky. However, we have outlined many steps that will help you cope with panic attacks as and when they arise below.


1. Take Advantage of Breathing Exercises

As you begin to feel overwhelmed with worry and fear, taking advantage of various breathing exercises can help you navigate and ease the overall symptoms that you experience as and when a panic attack arises.

Many individuals’ that experience panic attacks find that expanding the amount of time they inhale and exhale is somewhat helpful.  Not only does this help relieve the symptoms experienced, but it stimulates a sense of calmness.


2. Think of Happy and Positive Moments That You Have Experienced

Although panic attacks will usually alleviate within thirty minutes, it can often feel as though they last much longer.

As a panic attack arises, thinking of happy and joyous moments that you have experienced throughout your life will help reduce the pessimistic associations that you encounter during your panic attack.

For example, remembering a holiday or time you enjoyed with your loved ones or friends will essentially help distract you from the symptoms that come hand-in-hand with panic attacks.  As you reminisce, you will find that the overall impact of your panic attack significantly reduces.


3. Talk To A Friend or Family Member

As previously discussed, panic attacks often arise when an individual has left stress, post-traumatic stress disorder, worries and fears untreated.

Considering this, merely talking to a friend or family member can help you cope with panic attacks.  In fact, sharing your thoughts, fears, and worries will reduce the overall impact they essentially have on your life.

Although we appreciate that opening up to a friend or family member will be difficult, doing so is in your best interest.

Rather than bottling your emotions up, as you express how you feel, you will feel as though a weight has been lifted from your shoulders.

Seeking reassurance from your loved ones will also help you cope with the pessimistic feelings you encounter and minimise the repercussions.


4. Take Part In A Form of Exercise

As a panic attack arises, taking part in a form of exercise can effectively help you manage the symptoms you experience and overcome your panic attack.

While exercise may be the last thing on your mind, especially as the physical symptoms of your panic attack consume you, simply going for a walk in the fresh air can reduce many of the physical symptoms you come face-to-face with.

Exercise is also known to decrease the overall impact of mental health disorders such as anxiety by 34.5%.


5. Contact Nova Recovery for Anxiety Support

If you have attempted to cope with panic attacks yourself, yet find that additional support is in your best interest, we would recommend contacting us today.

Although your doctor will be able to provide you with useful tips and strategies that will help you cope with your anxiety, we can offer you rehabilitation support at our residential hospital.

Taking advantage of the support we can provide will not only help you uncover the factors that cause you to experience panic attacks, but it will help you overcome your anxiety and panic disorder once and for all.


Contact Us Today

If you have attempted to implement the methods noted above to help you understand how to cope with panic attacks, but feel as though you need additional support, please contact us today.

If you would like to find out more, call us on 01475 303 998 or email [email protected]



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