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Panic Attacks: What to do when it strikes.

Panic attacks are a common occurrence that can happen to anyone at any time. These sudden and intense surges of anxiety can be a frightening experience, leaving the individual feeling helpless and out of control. If you have ever experienced a panic attack, you know how debilitating it can be.

The good news is that there are things you can do should a panic attack strike. In this article, we will discuss what panic attacks are, why they happen, and provide you with some helpful tips on what to do if you experience one.

Understanding Panic Attacks

A panic attack is a sudden and unexpected episode of intense fear or discomfort that can last from a few minutes to several hours. The symptoms can include rapid heartbeat, sweating, trembling, shortness of breath, chest pain, dizziness, and feelings of impending doom or loss of control. Panic attacks can be triggered by a stressful event, but they can also occur without any apparent cause.

It’s important to note that panic attacks are not a sign of weakness or a character flaw. They are a real medical condition that can happen to anyone. Panic attacks can be terrifying, but it’s important to remember that they are not life-threatening.

What To Do Should It Strike

If you experience a panic attack, the first thing to remember is that it will pass. Here are some helpful tips on what to do should it strike:

  • Stay where you are: If you are in a public place, try to stay where you are until the panic attack subsides. Moving around can make the symptoms worse. Find a quiet place where you can sit down and focus on your breathing.
  • Focus on your breathing: Take slow, deep breaths to help regulate your breathing and reduce the feelings of panic. Inhale for four seconds, hold for four seconds, and exhale for four seconds. This technique can help slow your heart rate and calm your body.
  • Challenge your thoughts: Try to challenge the negative thoughts that are fueling your panic attack. Ask yourself if they are really true or if there is another way to look at the situation. Reframe your thoughts into something more positive and realistic.
  • Use calming techniques: There are many calming techniques that can help you to relax during a panic attack, such as visualization, progressive muscle relaxation, and mindfulness meditation. Find a technique that works for you and practice it regularly.
  • Seek professional help: If you experience panic attacks on a regular basis, it is important to seek professional help. A mental health professional can provide you with strategies to manage your symptoms and prevent future panic attacks. They may suggest therapy or medication to help you cope with your anxiety.

It’s important to remember that everyone’s experience with panic attacks is different. What works for one person may not work for another. The key is to find what works for you and stick with it. Be patient with yourself and remember that managing panic attacks takes time and practice.


Panic attacks can be a scary experience, but there are things you can do should one strike. Remember to stay where you are, focus on your breathing, challenge your thoughts, use calming techniques, and seek professional help if needed. By following these tips, you can learn to manage your symptoms and overcome panic attacks. Remember, you are not alone and help is available.

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