Practical Ways to Cope with Panic Attacks

Panic attacks can be really frightening and overwhelming. You might feel your heart pounding, have trouble breathing, feel dizzy, shaky, sweaty, or notice tightness in your chest. Sometimes, you may suddenly fear that something bad is about to happen. Even though these feelings are intense, they usually pass within a few minutes.

Slowing down your breathing can make a difference. Breathe in gently through your nose for four seconds, pause briefly, then breathe out slowly for six seconds. Breathing out for longer than you breathe in can help calm your body. Avoid taking too many deep breaths in a row, as this can sometimes make you feel light-headed.

Grounding techniques can help bring your attention back to the present moment. For example, try naming five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. You might also press your feet into the floor and notice the support beneath you.

Remind yourself that these symptoms won’t last forever. Saying to yourself, “This is a panic attack. It feels uncomfortable, but it will pass,” can help reduce the fear that makes panic feel worse.

Getting enough sleep, staying active, reducing caffeine, and practising relaxation exercises can all help lower your overall anxiety.

Talking to a counsellor can help you understand what triggers your panic, work through frightening thoughts, and find coping strategies that suit you. If you’re in Cork, a counsellor can provide a private and supportive space to talk about what’s causing your panic attacks.

If your symptoms are new, very severe, or could be linked to a physical health problem, seek medical help immediately.

Author - Christian Gould