How to deal with a panic attack alone

How to deal with a panic attack alone

Understand what a panic attack is

It is important to understand a panic attack to deal with one effectively. A panic attack is a feeling of overwhelming anxiety and fear. This can lead to physical symptoms such as a pounding heart, shortness of breath, and dizziness. It is important to remain calm and breathe slowly if you are dealing with a panic attack.

The symptoms of a panic attack

A panic attack is a sudden and intense feeling of terror, fear, or anxiety. You may feel detached from reality and have a sense of impending doom. Physical symptoms include heart palpitations, chest pain, shortness of breath, dizziness, trembling, and sweating.

While panic attacks can be debilitating and scary, they are not dangerous. It is important to remember that you are not alone; panic attacks are a very common occurrence. One in eight adults will experience a panic attack at some point.

There are several things you can do to ease the symptoms of a panic attack:

-Focus on your breath: Take slow, deep breaths and try to relax your body.

-Try to stay in the present: Focus on the here and now instead of letting your thoughts race ahead to worst-case scenarios.

-Visualize calming images: Picture yourself in a peaceful place or surrounded by supportive people.

-Release pent-up energy: Go for a run or dance around to release excess tension.

You must talk to a mental health professional if you have frequent or severe panic attacks. They can help you identify the triggers for your attacks and develop coping mechanisms to prevent them from happening.

The difference between a panic attack and an anxiety attack

Anxiety and panic attacks share many of the same symptoms. They can feel very much alike. But there are important differences.

Anxiety is a normal emotion. It’s what you feel when you worry about an upcoming test or presentation. It’s the healthy, adaptive response to a stressful situation. Panic attacks happen when that response gets out of hand.

In a panic attack, the anxiety does not go away — it builds until it peaks. And it can peak in as little as 10 minutes. You may feel like you can’t breathe, your heart is racing, and you might even feel like you have a heart attack or that you’re going to die. These symptoms are not dangerous, but they can be very frightening.

Why do people have panic attacks?

A panic attack is a sudden fear or anxiety that can be overwhelming. Many people have panic attacks when they are in a situation where they feel like they are in danger or they are about to lose control. Certain events or memories can also trigger panic attacks.

Panic disorder

Panic disorder is a real and serious illness that can have profound effects on a person’s life. It is characterized by sudden, unexpected attacks of intense fear or terror, often accompanied by physical symptoms such as heart palpitations, sweating, shaking, shortness of breath, or chest pain. These episodes can occur at any time, even during sleep. A person with panic disorder may live in constant fear of another attack and may avoid places or situations where an attack has occurred in the past.

Anxiety disorders

Anxiety disorders vary in how often they happen and how long they last. Some people have only one or two attacks during their lifetime, while others have them regularly (called panic disorder). People with anxiety disorders may feel anxious all the time or only when faced with certain situations.

Other mental health disorders

An anxiety disorder can be triggered by various factors, such as genetics, brain chemistry, life events, or even lifestyle choices. Many people with anxiety also have other mental health disorders, such as depression or substance abuse.

Some types of anxiety disorders include:

-Generalized Anxiety Disorder (GAD)

-Panic Disorder

-Social Anxiety Disorder


GAD is excessive worry about various things, such as your health, job, family, or the economy. People with GAD may have difficulty focusing on anything else and may feel anxious or stressed even when there’s nothing to worry about. Panic disorder is characterized by sudden and recurrent fear attacks that peak within minutes. These attacks may include heart palpitations, sweating, shaking, shortness of breath, and a sense of impending doom. Social anxiety disorder is characterized by extreme anxiety about social situations. People with social anxiety may worry about being judged or embarrassed in social settings. Phobias are intense fears about specific objects or situations that pose no real threat. Common phobias include heights, flying, snakes, dogs, and closed spaces.

Substance abuse

Many factors can contribute to someone developing panic disorder, with some people being more vulnerable to the condition than others. For example, a family history of panic disorder or other mental health disorders can increase a person’s risk. Other risk factors include:

  • Substance abuse: Drugs and alcohol can cause and worsen panic disorder symptoms.
  • Stressful life events: Major changes or stressful life events (such as divorce, job loss, or financial difficulties) can trigger episodes of panic disorder.
  • Health problems: Panic disorder has been linked to certain physical health conditions, such as heart disease and thyroid problems.
  • Physical health conditions

Many different physical health conditions can cause or contribute to panic attacks. These include:

-Anxiety disorders: People with anxiety disorders are more prone to panic attacks.

-Heart conditions: People with heart conditions may experience chest pain during a panic attack, which can be mistaken for a heart attack.

-Respiratory conditions: People with respiratory conditions may feel short of breath during a panic attack.

-Thyroid problems: An overactive or underactive thyroid can cause physical symptoms that can trigger a panic attack.

-Drugs and alcohol: stimulants such as caffeine, nicotine, and certain illegal drugs can trigger panic attacks. Alcohol withdrawal can also cause panic attacks.

-Hormonal changes: Changes in hormone levels due to puberty, pregnancy, menopause, or other factors can trigger panic attacks.

How to deal with a panic attack

A panic attack can be a very frightening experience, especially if you are alone. Symptoms can include a racing heartbeat, shortness of breath, sweating, shaking, and feeling dizzy or faint. If you have a panic attack, you can do a few things to help ease the symptoms.

Relaxation techniques

Several different relaxation techniques can help manage anxiety and reduce panic attack symptoms. Here are a few of the most popular methods:

Breathing exercises: Focusing on your breath and taking slow, deep breaths can help to relax your body and mind.

Progressive muscle relaxation involves tensing and relaxing different muscle groups in your body, starting with your toes and moving up to your head.

Visualization: Picture yourself in a peaceful place or imagine yourself successful in whatever you’re anxious about.

Mindfulness involves paying attention to the present moment and accepting thoughts and feelings without judgment.

Distraction techniques

You can use many techniques to distract yourself from the worry and anxiety of a panic attack. The key is to find something that works for you and that you can do at the moment. Here are some ideas:

-Focus on your breath: Taking slow, deep breaths can help to calm your body and mind.

-Count to 10: This simple technique can help to ground you in the present moment and make the panic attack feel less overwhelming.

-Focus on an object: Pick something in the room and focus on it intently. Please pay attention to its color, shape, and texture.

-Visualize a peaceful place: Picture yourself in a place that makes you feel happy and relaxed. It could be somewhere you’ve been before or somewhere you’ve only imagined.

Coping statements

When you’re in the throes of a panic attack, it can feel like the world is crumbling around you. Your heart races, your hands shake, and you may even feel like you’re going to pass out. You might think that you have a heart attack or that you’re going to die. It’s normal to feel this way during a panic attack. But there are things you can do to help yourself calm down.

One of the best things you can do is to use coping statements. Coping statements are positive, reassuring phrases you can use when feeling anxious or panicky. They help to reframe how you’re thinking about your anxiety and remind you that it’s not as bad as it seems in the moment.

Here are some examples of coping statements that may help during a panic attack:

-“I’ve been through this before, and I know I can get through it again.”

-“I am safe.”

-“I am in control.”

-“I am breathing normally.”

-“My heart rate will return to normal soon.”

-“This feeling will pass.”

-“I am stronger than my anxiety.”

When to seek professional help

If you have a panic attack, you can do a few things to help yourself calm down. While most panic attacks will subside independently after a few minutes, some may last much longer and cause significant distress. You can do a few things; however, if you’re experiencing panic attacks frequently or if they last longer than a few minutes, it’s important to seek professional help.

If you have panic attacks frequently

If you have frequent panic attacks, especially if they interfere with your life, you may need to see a mental health professional. Mental health professionals can help you understand what might trigger your panic attacks and give you tools to deal with them.

If your panic attacks are interfering with your daily life

If your panic attacks interfere with your daily life, it may be time to seek professional help. A therapist can work with you to identify the triggers of your panic attacks and help you to change your thinking and behaviors. Therapy can also help you develop coping skills for anxiety and panic.

If you’re using alcohol or drugs to cope with your panic attacks

Alcohol and drugs can make panic attacks worse and can lead to addiction. This can indicate an underlying problem, such as anxiety or depression. If you find that you’re using alcohol or drugs to cope with your panic attacks, it’s important to seek professional help.