Panic attacks can be debilitating and frightening. They can strike at any time, leaving you feeling helpless and overwhelmed.

Whether you’ve experienced a panic attack before or you’re worried about having one in the future, it’s important to know that there are strategies you can use to stop panic attacks in their tracks. In this article, we’ll explore 10 different strategies that can help you manage and overcome panic attacks.

1. Practice Deep Breathing

One of the key features of a panic attack is a feeling of shortness of breath or difficulty breathing. Practicing deep breathing exercises can help you regulate your breathing and calm your body.

Try taking slow, deep breaths in through your nose and out through your mouth. You can count to three as you inhale and again as you exhale, expanding and contracting your belly with each breath.

2. Use Mindfulness Techniques

Mindfulness involves being present in the moment and paying attention to what’s happening around you. When you start to feel anxious or panicky, try practicing mindfulness.

Focus on your surroundings, the sensation of your breath, or the feeling of your feet on the ground.

3. Challenge Negative Thoughts

Panic attacks are often fueled by negative thoughts and beliefs. Challenge those thoughts by asking yourself if they’re true. Is there evidence that supports them? Are there other ways to look at the situation?.

4. Use Progressive Muscle Relaxation

Tense and relax different muscle groups throughout your body, one at a time, starting from your toes and working your way up to your head. This technique can help you release tension and reduce overall feelings of anxiety.

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5. Create a Relaxation Space

Create a space in your home that’s dedicated to relaxation. This could be a cozy corner with comfortable pillows and blankets, or a room with calming colors and soft lighting.

Spend time in this space when you’re feeling anxious and take deep breaths, read a book or listen to soothing music.

6. Use Positive Affirmations

Repeat positive affirmations to yourself when you’re feeling anxious. Examples might include “I am calm,” “I am safe,” “I can handle this,” and “This feeling will pass.”.

7. Seek Support from Friends or a Mental Health Professional

If you’re struggling with frequent panic attacks, consider seeking support from a mental health professional. A therapist can help you explore the root causes of your anxiety and provide you with practical tools to manage your symptoms.

You can also reach out to friends or family members who are willing to listen and offer support.

8. Practice Self-Care

Make sure you’re taking care of yourself physically and emotionally. This might mean getting enough sleep, eating a healthy diet, exercising regularly, and engaging in activities that bring you joy and fulfillment.

9. Utilize Medications if Prescribed by Your Doctor

If your panic attacks are severe or don’t respond to other self-help strategies, your doctor may prescribe medication to help manage your symptoms. Make sure to use these medications as prescribed and follow up with your doctor regularly.

10. Be Patient with Yourself

Learning to manage panic attacks takes time and practice. Don’t be too hard on yourself if you don’t see immediate results. Be patient, keep practicing your strategies, and remember that recovery is possible.