Panic attacks are intense episodes of fear or anxiety that can strike suddenly, often without warning. While panic attacks can affect people of all ages, they are actually particularly common among teenagers. 

Panic attacks can have larger implications for someone’s life, including negative impacts on a person’s wellbeing, social life, and work or school performance. If you are experiencing panic attacks, there are several ways to address them. 

Understanding Panic Attacks

In order to manage your panic attacks, it’s important to understand why they are happening. Panic attacks can be triggered by several factors, most commonly stress, drama, or severe phobias. When you are triggered, the body goes into  "fight or flight" mode, releasing stress hormones and causing physical symptoms.

There are some general ways to manage panic attacks, but it is also essential for you to recognize your own triggers and patterns of panic attacks to develop personalized coping strategies.

Practical Tips for Managing Panic Attacks

Breathing Techniques

Some simple breathing exercises can help alleviate some of your panic attack symptoms. To calm yourself, start breathing deeply and slowly. Focus on inhaling through your nose before exhaling through your mouth. Keep going for as long as you need to begin regulating your stress response and helping you relax.

Grounding Techniques

Grounding techniques involve using sensory experiences to divert attention away from panic symptoms. To use them, it requires engaging in activities that stimulate your senses, like holding an ice cube, focusing on the texture of an object, or listening to calming music. 

These techniques will begin bringing you back to the present moment and reduce your feelings of panic.

Create a Comfort Kit

Assembling a comfort kit with items that will soothe and distract you during moments of high anxiety is also a helpful way to manage a panic attack. Those items can include a stress ball, favorite calming teas, comforting scents like lavender or chamomile, or a journal for writing down thoughts and feelings.

Develop a Panic Attack Plan

Having a plan in case of a panic attack is also a tool for managing them, because it will help guide you when you are not able to think straight. This plan should include identifying trusted individuals to call for support, practicing relaxation techniques, and finding a safe and quiet space to retreat to during an attack.

Long-Term Strategies

Seek Professional Help

In the long term, it is important to have professional help to manage your panic attacks. This therapist or counselor should have experience treating anxiety disorders. Professional support can provide valuable coping strategies, emotional support, and guidance in managing panic attacks effectively.

Lifestyle Changes

It is so important to incorporate healthy lifestyle habits, such as regular exercise, balanced diet, and sufficient sleep, into your routine. These lifestyle changes can help reduce overall anxiety levels and improve resilience to panic attacks.

Build a Support System

It may seem scary, but it is vital to communicate openly with friends and family about your panic attacks. Building a support system of understanding individuals who can offer emotional support and practical assistance during difficult times can be invaluable.

Addressing panic attacks is essential to live healthy and fulfilling lives. By understanding the triggers and symptoms of panic attacks and implementing practical strategies for managing them, it can help you to regain a sense of control and resilience. Seeking professional help, making lifestyle changes, and building a support system are crucial steps toward overcoming panic attacks. Remember, overcoming panic attacks is a process, and it's okay to ask for help along the way. With patience, perseverance, and support, anyone can learn to effectively manage their panic attacks and thrive.