Panic attacks are sudden waves of intense fear or anxiety. They often come on without warning, and are extremely overwhelming for the individual. Panic attacks can make a person feel like they are losing control of their body and mind, causing both physical and emotional symptoms (think: racing heart, dizziness, shortness of breath, and feelings of impending doom).

So, how do you deal with panic attacks when they happen? And what can you do to prevent them in the future? In order to alleviate and mitigate panic attacks, it’s important to first understand where they come from. Below, we explore common causes—and solutions—for panic attacks.

What Causes a Panic Attack?

Panic attacks are usually triggered by deep-seated issues with anxiety, and those with recurring panic attacks typically struggle with an anxiety disorder. However, panic attacks can also be caused by certain situations, life changes, or substances—like a traumatic event, moving across country, or stimulant use.

It’s entirely possible for people to have just one or two panic attacks during their lifetime. For these individuals, feelings of panic and anxiety usually come on in response to a stressful situation, or can be tied to a specific event. For example:

• Traumatic experiences (e.g. bullying or abuse)
• Performance-related stress (e.g. a big exam or job interview)
• Major life changes (e.g. divorce)
• The loss of a loved one
• Health problems, illness or injury
• Use or overuse of certain substances, like caffeine, alcohol, cocaine, and amphetamines

When panic attacks occur in this capacity, the feelings usually subside when the problem goes away. However, if you’ve experienced multiple, unexpected panic attacks—and worry that another is impending—you might be dealing with an anxiety disorder.

Panic disorder is a type of anxiety disorder that’s characterized by recurrent panic attacks, often coming on without a clear trigger or threat. These individuals might feel anxious all the time, getting in the way of daily activities. Those with panic disorder also tend to live in fear of future attacks, causing them to avoid certain situations or places that have caused panic in the past. Panic disorder, in this way, disrupts a person’s ability to live their life fully.

Panic disorder is not the only mental health condition that’s associated with panic attacks. People with generalized anxiety disorder (GAD), social anxiety disorder, post-traumatic stress disorder (PTSD), and depression can also experience panic attacks from time-to-time. 

How to Deal with a Panic Attack

Panic attacks often come on without warning or explanation, making it difficult to prepare. If you or a loved one is currently experiencing a panic attack, there are certain things you can do to alleviate the symptoms. There are also things you can avoid to prevent the panic from getting worse.

Keep in mind that panic attacks are usually a matter of minutes, but can last up to an hour. In any case, know that these feelings are temporary. The best thing you can do in the moment is to focus on grounding your body and mind.

What to do:

• Give yourself space and time to regain your footing. Do not try to overwhelm yourself with everything that needs to get done. Remember, this attack is fleeting, so allow yourself the time you need now to recover and relax.
• Redirect your focus to something tangible: an object in your environment, a smell or texture nearby, a song on the stereo, or simply a part of your body. By concentrating on something specific, you can find your ground and be present.
• Practice deep breathing techniques. Another way to regain control during a panic attack is to breathe—slowly and deeply. Breathe in through your nose and out through your mouth. Place your hand on your belly and watch it rise and fall with each breath you take.
• Visualize something happy. Think of a place where you feel safe and relaxed. Picture yourself in that environment.
• Repeat affirmations, a mantra, or coping statements to talk yourself through this. You might say things like, “This is temporary. I will get through this.” “This feels bad right now, but it won’t cause anything bad to happen.” “I am strong and I am present.”
• Try some light exercise, such as a walk. If you’re able to move your body, try going for a walk, stretching, or doing yoga—something light and enjoyable. Physical activity releases feel-good hormones (called endorphins) that can help improve mood, relax the body, and dimmish feelings of panic and anxiety. The rhythm of walking or jogging can also help regulate your breathing and, in turn, thought patterns. (Please note that if you are experiencing physical symptoms, like dizziness and a racing heart, it’s best to avoid exercise at this time.)
• Talk to someone you trust. It might feel hard right now, but sometimes it can help to hear the voice of a trusted person (a partner, friend, mentor, teacher, parent) to simply feel safe again. If you are experiencing a panic attack at a place where you’re not comfortable (such as in public, or at school), it can also help to tell someone what you’re going through. You should never feel alone, and they can help you through this difficult moment in time.

What not to do:

• Don’t turn to drugs or alcohol. For some people, drinking alcohol or using drugs is their means of escape. However, self-medicating in this way can actually exacerbate anxiety and make panic attacks worse. In a similar vein, do not take medications that are not prescribed to you. Try your best to ride out the symptoms, instead, or call your doctor if you’re in need.
• Don’t focus on your symptoms. If you are experiencing a panic attack and the physical symptoms that go along with it, it can be overwhelming and terrifying. Focusing on these symptoms can intensify them, making you feel like you’re going to lose consciousness or have a heart attack. Instead, try to focus on what’s around you—colors, textures, smells, people, sights.
• Try not to make impulsive or rash decisions. For example, you might want to leave the situation entirely, or make important decisions under this pressure. Wait an hour or more, and then revisit these thoughts. Avoid any action that could put you or someone around you in danger.

How to Prevent Future Panic Attacks

If you’ve struggled with a panic attack before, and/or are scared that another one will creep up, consider seeking professional help. A key part in the prevention of panic attacks is understanding the root of them—which a professional can help you do. Further, a professional can help you find healthy ways to cope. Here are some examples of what Turnbridge recommends to those suffering from panic attacks.

• Talk to someone, long-term. Talk therapy is one of the most vital resources available to people dealing with panic attacks. Talk therapy can help you understand the root of your anxiety and begin to change unhealthy thought patterns or behaviors. Over time, this helps lessen the frequency and severity of panic attacks.
• Know your triggers. Being able to identify the things, people, or places that trigger your panic attacks is one of the first steps to recovery. By knowing what causes them, you can teach yourself how to respond to triggers differently (usually with the help of a therapist).
• Practice meditation and mindfulness. Research shows that mindfulness and meditation techniques can help mitigate anxiety, reduce depression, and prevent future panic attacks.
• Take care of your body. Taking care of your body means taking care of your mind. When you get adequate sleep, exercise regularly, and eat nutritious meals, you give your body the power and fuel it needs to overcome everyday challenges. 
• Practice self-care. In addition to fueling your body with what it needs (like sleep and vitamins), it’s important to also take care of yourself in ways that you enjoy. This might mean spending extra time reading or playing music, going for hikes outside, cooking food or creating art. It might mean taking a shower, getting a haircut, or doing a face mask. Think about what brings you joy and do more of it, so that you can find personal fulfillment and gratitude.
• Make lifestyle changes, if needed. To avoid panic attacks, you might also need to start avoiding or removing common triggers in your life: alcohol, drugs, caffeine, and smoking are just some examples.
• Get professional help. If constant anxiety or panic attacks are getting in the way of your daily living, it’s time to seek professional help. You deserve to live your life fully, and not in fear of what might happen. A mental health treatment provider can get you back on track to a life you love. They will help you create a personalized treatment plan, which might involve Cognitive Behavioral Therapy (CBT), mindfulness techniques, lifestyle changes, and medications. 

If you are dealing with panic attacks and seeking help, know that Turnbridge is here for you. Turnbridge is a recognized mental health treatment provider with programs dedicated to helping teenagers and young adults struggling with anxiety, depression, PTSD, panic disorder, and other conditions. We can walk you through your symptoms or help you find long-term support. Call 877-581-1793 today.