How to Deal With Anxiety and Panic Attacks

Anxiety can feel like a constant hum in the background- worry, tension, overthinking, "what if" loops. A panic attack can feel like that anxiety suddenly spikes into something overwhelming: racing heart, shortness of breath, dizziness, fear of losing control, or a sense of impending doom. Panic attacks are deeply distressing, but they are not typically life-threatening and symptoms usually pass with time.

This article offers practical, supportive steps you can use:

• **in the moment** during a panic attack
• afterward to recover
• long-term to reduce anxiety and prevent panic from taking over your life

If you're having chest pain, fainting, severe shortness of breath, or symptoms that feel medically dangerous- seek urgent medical help right away.

Anxiety vs. Panic Attacks: What's the Difference?

• Anxiety often builds gradually and may be tied to specific stressors (work, relationships, health, uncertainty).
• Panic attacks are typically sudden, intense surges of fear/discomfort that can peak quickly and bring strong physical symptoms.

Common panic symptoms can include pounding/racing heart, sweating, trembling, difficulty breathing, dizziness, nausea, chest discomfort, tingling, and feeling out of control.

What To Do During a Panic Attack (A 5-Minute Plan)

When panic hits, the goal isn't to "force it away." The goal is to help your nervous system come back down and remind your brain: This is panic. It will pass.

1. Name it: "This is a panic attack."

This sounds simple, but it reduces fear of the sensations. Panic is scary partly because it feels unfamiliar or dangerous.

2. Breathe gently and slow the exhale

Many people breathe fast and shallow during panic. Try a steady rhythm:

• breathe in gently through your nose
• * breathe out slowly through your mouth
• keep it easy- no forcing

A simple counted breathing approach (like slow, gentle counts) can help you settle.

3. Use grounding to "land" in the present

Grounding helps shift attention from internal alarm signals to the environment. One simple method is to reconnect with what you can sense around you.

Try the **5-4-3-2-1 technique:

• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

4. Relax your body in one place

Pick one:

• drop your shoulders
• unclench your jaw
• press your feet into the floor

Small physical cues tell your brain, "We're safe enough to soften."

5. Use a brief coping phrase

Examples:

• "This will pass."
• "My body is having a false alarm."
• "I can ride this wave."

After a Panic Attack: How to Recover (Without Reinforcing Fear)

When the panic peak passes, your body can feel drained, shaky, or "off." That's normal.

Helpful recovery steps:

• Drink water, eat something light if needed
• Take a short walk or stretch gently
• Write 3 lines: *What happened? What did I do that helped? What do I want to try next time?*
• Avoid harsh self-talk ("Why am I like this?"). Panic improves faster with compassion and repetition.

Long-Term Ways to Reduce Anxiety and Prevent Panic

Panic becomes more frequent when we start fearing panic itself and avoiding triggers. The most effective long-term approach is usually a blend of **skills + support + (when appropriate) therapy.

1. Practice "calm skills" *when you're not panicking*

Skills work best when they're familiar. Spend 3-5 minutes daily on:

• slow breathing practice
• grounding practice
• progressive muscle relaxation (tensing and releasing muscles)

2. Reduce baseline anxiety load

Anxiety is more likely to spike when your system is depleted. Small changes help:

• consistent sleep routine
• regular movement
• fewer stimulants if they worsen symptoms (some people are sensitive)
• supportive connection (don't go through it alone)

3. Learn what's maintaining the cycle

Common "fuel" for panic:

• catastrophic interpretations of body sensations ("this means something terrible")
• avoidance ("I can't go there because I might panic")
• reassurance loops (checking heart rate repeatedly, constant Googling symptoms)

Shifting these patterns is where therapy can be especially powerful.

Therapy for Panic Attacks and Anxiety

A well-supported, evidence-based therapy for panic is Cognitive Behavioral Therapy (CBT). CBT helps you change how you interpret and respond to anxious sensations, so panic becomes less frequent and less scary.

CBT for panic often includes exposure-based methods, which can involve gradually facing feared sensations and situations in a safe, structured way (so your brain learns: "I can handle this.").

Medication can also be part of treatment for some people, based on a clinician's evaluation and your needs.

Work With The Mindful Map

If anxiety or panic attacks are affecting your daily life- work, relationships, sleep, or confidence- you don't have to manage it alone. The Mindful Map offers supportive therapy to help you:

• understand your anxiety patterns
• build practical coping tools
• reduce panic frequency and fear
• regain freedom in everyday life

Ready to get started? Reach out to schedule an appointment.