How to cope with panic attacks

Panic attacks can happen suddenly, making it difficult to seek professional help while one is happening.  A panic attack is a sudden and intense episode of anxiety. Knowing how to cope with panic attacks can be challenging. In this article, you will find guidance on how to manage a panic attack when it happens, along with information about long-term treatment options for people who experience panic attacks frequently.

For more information on the symptoms and causes of panic attacks, take a look at our article on panic attacks.

How to cope with panic attacks

Panic attacks can take different forms for different people, but they all share two important features in common: they eventually pass and they don’t pose any immediate threat to your physical health. Although they can feel terrifying in the moment, with the right help and support, you can manage and even eliminate your panic attacks.

Below are some steps you can take to manage your panic attacks effectively in the short term:

• Slow your breathing: Try breathing in for three seconds, holding for two seconds, and then breathing out for three seconds
• Remove the trigger (if you can identify it): If you can, get away from whatever is causing your panic
• Find a quiet spot: If possible, move to a calm place where you can sit and wait for the panic to pass. If you’re driving or biking, pull over to the side of the road and stop
• Ground yourself: Distract yourself by focusing on something around you. Grounding exercises can help with this. Pay attention to what you can see, feel, taste, and smell in the present, like the smell of grass or the feel of your clothes against your skin
• Reassure yourself: Remember, you’re not in any immediate danger. Reassure yourself that this feeling will pass
• Create a mental safe space: If you’re in a stimulating environment, close your eyes and imagine a place that feels calm and safe

How to manage a panic attack “hangover”

Feelings of unease or discomfort don’t always disappear right after a panic attack. Some people experience lingering physical and emotional symptoms for hours, or even a day, afterward. These can include feeling exhausted, struggling to concentrate, or a general sense of unease.

If you’re dealing with any of these lingering symptoms, it’s important to know they’re common and are sometimes called a “panic attack hangover.” The exhaustion you might feel during this “hangover” (unrelated to alcohol) comes from your adrenaline levels returning to normal after spiking during the panic attack.

The lingering physical, psychological, and emotional effects of a panic attack can disrupt daily activities and impact overall well-being, especially for those who experience panic attacks often. If you’re dealing with a panic attack hangover, try incorporating more self-care and rest into your day, reach out to friends or family for emotional support, and, if possible, step away from the situation that triggered the attack. Professional help can be key in reducing the frequency of panic attacks, which can also lessen the intensity of the “hangover” that follows.

Treatment for panic attacks

If you suspect you’re experiencing panic attacks and need support, talking to your GP is a great first step. They can guide you to the right treatment options tailored to your specific needs. Treatments for panic attacks aim to reduce fear and ease physical symptoms.

If you’re feeling nervous about going alone, consider asking a friend or family member to join you for support. It may also be useful for you to write down some notes about your experience in advance of your visit with the GP. Taking notes can help you remember what you want to say, especially if you begin to feel anxious during the visit.

Not everyone who has a panic attack will experience them often or find them impacting their daily life. For some, the anxiety that can trigger a panic attack can be managed by becoming more aware of what causes their anxiety and taking steps to address it. Along with seeking professional help when needed, this might mean identifying and tackling the problem directly and regularly practising self-care, mindfulness-based practices, or breathing exercises to lower overall stress and anxiety levels.

Letting trusted family members, friends, or even school staff (if you’re in full-time education) know about your struggle with panic attacks can also be helpful. They can support you in creating and sticking to a plan for recognising early warning signs and managing an attack. Even if things feel overwhelming right now, it’s important to remember that support is available in a variety of forms.

Talk therapy for panic attacks

It’s common to develop your own coping strategies when dealing with panic attacks. You might avoid places or situations where you’ve had attacks before, trying to prevent another one. While this is a common reaction, avoidance can reinforce your feelings of fear and anxiety in the long term.

Professional help can guide you through managing and overcoming these challenges more effectively. Treatment for panic attacks usually begins with some form of talk therapy. With the support of a qualified mental health professional, like a psychotherapist, you can identify the root causes of your panic attacks and develop healthier coping strategies for managing your triggers.

Cognitive behavioural therapy (CBT) is a standard, evidence-based treatment for people who experience panic attacks. CBT helps patients learn different ways to manage the feelings and behaviours that occur before and during panic attacks. Exposure therapy is often used with CBT to help patients gradually confront their fears and the situations triggering their panic attacks.

Medication for panic attacks

There are a variety of medications available to help people manage panic attacks. The three main kinds are antidepressants, anti-anxiety medications, and beta-blockers. Don’t be discouraged if the first medication you try isn’t a perfect solution. These medications are prescribed for a variety of conditions and will have different side effects for different people. If you’re open to medication, work with your GP or psychiatrist to find one that works best for you.

Antidepressants

Antidepressants are often used to prevent future panic attacks. Selective serotonin reuptake inhibitors (SSRIs) and serotonin–norepinephrine reuptake inhibitors (SNRIs) treat depression, but they can also help with panic attacks. Antidepressants can take a few weeks or months to become fully effective and your doctor may work up to your full dose gradually to avoid the risk of side effects.

Benzodiazepines

Anti-anxiety medications, such as benzodiazepines, can help decrease the symptoms of panic attacks. However, some people easily become dependent on these medications, so your doctor may prescribe you a small dosage for only a short period of time.

Beta-blockers

Beta-blockers help decrease some of the physical symptoms you may experience as a result of frequent panic attacks. Medical professionals do not commonly prescribe beta-blockers for panic attacks, but they can be helpful for some individuals in controlling symptoms that occur directly before panic attacks.

How friends and family can help

Panic attacks can be very distressing, and having support can make a big difference. To support someone who experiences frequent panic attacks, start by learning about what panic attacks are and talking to them about their individual experiences and needs. Taking time to understand their situation ahead of time can make it easier to assist the person when a panic attack happens.

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