Therapy for Panic Attacks: Helpful Tips for Handling the Rush of Anxiety

Panic attacks come on quickly. They can feel like a sudden rush of fear and anxiety, making it nearly impossible to focus on anything else. Panic attacks can trigger a rapid heart rate. They can make you sweat, tremble, experience chest pain or nausea, and so much more.

Perhaps the scariest thing about a panic attack, however, is the feeling of losing control.

Even though these attacks typically don’t last long, they can take a serious toll on your physical and mental well-being. Being able to manage them effectively is important. Let’s cover a few helpful tips for handling the rush of anxiety caused by panic attacks, and how therapy can help you avoid them for good.

Grounding Yourself

Panic attacks come to the surface when you’re overwhelmed with anxiety. If anxiety was a fire, the “what ifs” of life would be gasoline, causing your anxious thoughts to practically explode and engulf everything.

One of the best ways to combat those “what ifs” and come back down from a panic attack is to ground yourself in the present. There are several ways to do that, starting with deep breathing exercises.

Focus on taking slow, deep breaths. Count in for four and out for four. Additionally, grounding techniques while you’re breathing can help you focus on something else. They will bring you to the present rather than letting the uncertainties of your thoughts take over.

Mindfulness is another great way to come back to the present. Focus on your sensations and thoughts without judgment, and you’ll be able to challenge the negative ones.

Avoid Triggers

If something specific tends to trigger your panic attacks, do what you can to avoid it. Identifying and avoiding certain spaces, situations, or even people can make a difference.

Keep in mind, however, that as you work to overcome your anxious thoughts, it’s a good rule of thumb to slowly introduce these things. Avoidance behaviors aren’t sustainable, and it’s important to remind yourself that you can do hard things once you’ve received the help and support you need.

Lean on Your Support System

Speaking of support, don’t hesitate to lean on those closest to you when you’re experiencing a panic attack. Let your inner circle know about your struggles so they can be there for you before, during, and after an attack.

Your loved ones can help by distracting you or using stress-reducing techniques to calm you down. Panic attacks can be scary, so knowing you have someone in your corner to help can make a big difference when it comes to managing your symptoms and getting through an attack quickly.

Therapy for Panic Attacks

While these techniques for handling the rush of anxiety from a panic attack are effective, the best thing you can do is to reach out to a professional for help.

Therapy will help you better understand why you’re experiencing these attacks. It will get to the bottom of your anxious thoughts, helping you identify triggers and underlying sources of fear. It’s not always easy to peel back those layers, but it’s a necessary step in the healing process.

Specific modalities, including cognitive behavioral therapy, will not only guide you in breaking negative thought patterns that cause your anxiety, but will also make it easier to manage your symptoms. Does that mean you’ll never have a panic attack again? Hopefully, as time goes on, they will become more infrequent. However, even if you do experience one, you’ll be more equipped to get through it after working with a therapist.

If you’re ready to take charge of your mental well-being and fight back against panic and fear, reach out today for a consultation