Panic attacks can be a terrifying and overwhelming experience for anyone. They can come on suddenly and leave you feeling vulnerable, even though there may be nothing physically wrong with you.

However, there are several techniques and strategies that you can try to cope with a panic attack when it arises, so you can emerge from the experience feeling more centered and grounded.

1. Practice Deep Breathing

During a panic attack, it’s easy to feel like you can’t catch your breath. This can intensify the panic, making you feel even worse. However, deep breathing can bring down the intensity of the attack quite significantly.

Try slowly inhaling to a count of four, holding your breath for a count of four, and then slowly exhaling to a count of four. Repeat this several times until you begin to feel more relaxed and centered.

You can also try guided breathing exercises that can be found on mobile apps and many websites.

2. Exercise Regularly

Exercise can be an excellent way of reducing anxiety and stress, both of which can contribute to panic attacks. Exercise releases endorphins, the feel-good hormones that can help you feel calmer and more relaxed.

Try to incorporate 30 minutes of moderate exercise into your daily routine. This can be anything from walking to yoga, cycling, swimming, or running.

When you make exercise a habit, you will notice significant benefits for your overall mental and physical health.

3. Manage Stress Effectively

Panic attacks can be connected to the levels of stress you’re experiencing, so it’s important to find ways to manage stress effectively.

This can include mindfulness meditation, yoga, journaling, or speaking to a trusted friend or therapist for support.

You can also try progressive muscle relaxation techniques, where you tense and release the muscles in your body to help you release tension and relax. Or you can try creative expression like writing poetry, drawing or painting.

Whatever works for you, finding constructive ways to manage stress can be hugely beneficial in reducing the likelihood of panic attacks.

4. Try Positive Affirmations

Using positive affirmations can be incredibly helpful in reducing anxiety and panic. Over time, you can train your mind to respond to positive messages instead of negative self-talk that can often be a trigger for panic attacks.

Try repeating phrases like “I am calm and in control” or “I am safe and protected” in your mind when you begin to feel anxious.

It may feel silly at first, but over time, you may begin to notice that the affirmations improve your overall mindset and reduce the likelihood of panic attacks.

5. Challenge Your Thoughts

When you begin to feel panicked, it can be helpful to challenge the thoughts that are going through your head. Panic attacks often occur when you become overwhelmed by negative thoughts that may not necessarily be accurate or true.

Try asking yourself questions like “Is this thought true?” or “Am I overthinking this situation?” By examining your thoughts, you can prevent yourself from spiraling into a full-blown panic attack.

6. Reduce Caffeine and Alcohol

Caffeine and alcohol can both be triggers for panic attacks, contributing to feelings of anxiety and nervousness. If you experience panic attacks regularly, it can be helpful to reduce your intake of both to see if this helps to alleviate the issue.

Try gradually reducing your caffeine and alcohol intake until you’re down to a level where you feel comfortable. You may be surprised at how much this can help to reduce the frequency and intensity of your panic attacks.

7. Get Enough Sleep

Sleep is essential for good mental and physical health, so it’s important to ensure that you get enough of it. Lack of sleep can contribute to feelings of anxiety, which can lead to panic attacks.

Try creating a regular sleep routine where you go to bed and wake up at the same time every day. Turn off all electronic screens an hour before bed and try to avoid caffeine or other stimulants before bedtime.

These small changes can help you get better, more restful sleep and can reduce the likelihood of panic attacks.

8. Practice Relaxation Techniques

Relaxation techniques are a great way to reduce anxiety and promote relaxation, both of which can help you deal with panic attacks more effectively.

Some popular relaxation techniques include taking a warm bath, practicing yoga, visualization, or simply sitting down in a quiet place and focusing on your breath. Experiment with different techniques until you find one that works best for you.

9. Seek Professional Help

For some people, panic attacks can be a symptom of a more serious underlying condition like generalized anxiety disorder or panic disorder. If you experience panic attacks frequently, it may be helpful to speak to a mental health professional.

They can evaluate your symptoms and help you determine the best course of action to manage your panic attacks effectively. In many cases, therapy or medication can be extremely effective in reducing the frequency and intensity of panic attacks.

10. Be Kind to Yourself

Finally, it’s essential to be kind to yourself when you experience panic attacks. Remember that panic attacks can happen to anyone, and it doesn’t mean that you’re weak or flawed in any way.

Try to cultivate a kind and compassionate mindset toward yourself, and remember that it’s okay to take a step back and prioritize your mental health.

Over time, you may find that you’re able to reduce the frequency and intensity of panic attacks, or even eliminate them entirely.