7 Ways To Cope-Up With A Panic Attack

7 Ways To Cope-Up With A Panic Attack

A panic attack is discomfort or fear that can reach a peak in seconds or minutes, and it can happen to anyone at any age; it can occur due to depression and anxiety. is a site that sells products that help in dealing with depression to check them out for a fantastic deal and excellent variety.

The person suffering from a panic attack will have short breath, sweating, shaking, and pounding heart. The problem is that not many know when they have a panic attack, and even if they do, they don’t know what to do and how to cope with it. Therefore, I have collected seven different ways that will help in dealing with a panic attack. If this article helps you, make sure to share it with other people,


Different professionals recommend mindfulness, as it is one of the best techniques to control your emotions.

Find a comfortable posture and inhale for 4 seconds, keep the air in for 2 seconds and then exhale for 4 seconds; keep repeating this, and while you are doing this, your mind will wander off to different places. Still, no matter where it goes, try to bring back the focus on breathing, and with practice, you will control your emotions.

While you have a panic attack, you can do this, and to make things better, you need to focus on the physical sensations for distraction, such as rubbing your fingers on your clothes, touching your face, or digging your feet in the soil.

Try to close your eyes:

A panic attack can happen anywhere; it can happen when you are lying in your bed at night, and it can happen when you are out with your friends to see a movie. It can happen because you may have seen or heard something that may have triggered it; thus, close your eyes when you have a panic attack.

You can be in a place where there can be a lot of stimuli, and once the eyes are closed, the stimuli tend to decrease, and it becomes easier to focus on other things such as breathing or bringing the focus on one thing becomes easier.

man holding telephone screaming

Identify that you have a panic attack:

Identifying that you have a panic attack can be more helpful than you think. When we usually face something like this, it takes us time to accept what is happening to us, but when you are already prepared, it will happen, and what is to be done after that makes things easier.

Keep a check on your symptoms and then keep an eye; when you have a panic attack, accept that it is happening and it is temporary, it will be gone in no time, and you will be okay after that. Try to take the fear away that you may die, or nothing will get better; once fear is out of the picture, you can focus on techniques that will help reduce the symptoms.

Try to go to your happy place:

Just thinking of your happy place can put you in a better mood, and initially, when you try to picture your happy place during a panic attack, it will be challenging, but you need to train yourself. It can be any place that helps relax you; it can be scenery, a place in a foreign country, or a cabin near the mountains.

Just imagine yourself there and try to keep your focus on the detailing. For example, the room you would like to be in, or how the view from your window looks. The place that you should imagine should be calm and should help you relax; it can be an old house too or your old room; remember to take yourself away from the busy streets and the busy life of the city to somewhere peaceful where you can enjoy your time in quiet as that will help you relax.

Have a mantra to repeat internally:

Many people have different techniques to deal with their panic attacks; some imagine stuff while others focus on one object, but another idea is not given much importance, but it should be considered an important one.

Repeating a mantra during a panic attack can help deal with the situation easily; you can say I will get through this, or this too shall repeatedly pass to yourself and try to bring your focus on the words of the mantra. Once your focus is on the mantra, a panic attack’s heavy feeling will start to fade away eventually, and you will be relaxed. The key is always to believe whatever you are saying.

Practice deep breathing:

Breathing plays a vital role in relaxing an individual. Hyperventilation is a symptom of panic attacks that can increase the fear one develops during and after a panic attack; breathing works magically against it too.

It will be hard at first, but if one can control the way they are breathing, they are less likely to experience hyperventilation. Try to take deep breaths through the mouth and after 2 to 3 seconds, let it go and relax your belly and chest in the process of exhaling. Inhale for 5 seconds; keep it in for 2 seconds and then exhale for 5 seconds too.

Use techniques that help you relax muscles:

Many different muscle relaxing techniques can help in stopping a panic attack. What needs to be controlled during a panic attack is the body; therefore, try to relax one muscle at a time. Don’t jump on the complicated muscles but start with the simplest; you can relax your fingers or your hand.

The key is to practice all these techniques as an exercise before having a panic attack as that will help you gain power over relaxing. Furthermore, there are chances of you not being able to relax muscles at all due to the panic during a panic attack, so you must be prepared. Search over the internet and find out how you can relax your muscles and practice. Hopefully, it will be helpful during an attack.


To sum it all up, a panic attack is no joke, so if anyone around is suffering from one, then make sure to try all the techniques mentioned earlier to help them through it. Offer them help and try to be there for them, especially if they have recently suffered from one. Showing care, love, and support will help them get better mentally and become better versions of themselves.

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