How To Gain Control Of Your Life? 10 Proven Coping Skills For Panic Attacks

 / 

, ,
Coping Skills for Panic Attacks Proven Tips You Must Try

Are you looking for practical and proven techniques to regain control during panic attacks? With these effective coping skills for panic attacks, you will be able to manage your thoughts and feel more confident in dealing with this overwhelming experience. 

Let’s explore some effective coping skills for panic attacks.

10 Effective coping skills for panic attacks 

Panic attacks can be a frightening and overwhelming experience, but learning the coping skills for panic attacks can help you manage and reduce the impact of panic attacks. 

These effective coping skills for panic attacks are the tools you need to face your fears and find peace in the midst of chaos.

1. A blanket acts as a warm hug

When you are experiencing a panic attack, you may feel like you’re losing control. A weighted blanket mimics the feeling of a hug, which can be comforting during a panic attack. 

Using a weighted blanket is easy and requires no special training. Simply drape the blanket over your body. The weight of a weighted blanket provides deep pressure stimulation, which can help calm the nervous system and reduce anxiety

2. Bring yourself to the present moment

Grounding techniques can be a helpful way to bring your attention back to the present moment and reduce feelings of panic and anxiety. 

coping skills for panic attacks

When you feel that you are going through a panic attack, take a moment to focus on your surroundings and engage your senses. 

Here are some ways to practice grounding techniques as effective coping skills for panic attacks

1. Touch: Find something nearby that you can touch and focus on its texture, temperature, and weight. For instance, you might touch a soft blanket or run your fingers over the surface of a table.

2. Smell: Use scents that are calming to you, such as lavender, chamomile, or vanilla. You can use essential oils or scented candles, or simply take a deep breath and focus on the scent in the air.

3. Sound: Listen to calming music or sounds, such as nature sounds or white noise. You might also focus on the sounds around you, such as the hum of a fan or the sound of your own breathing.

4. Sight: Focus on something visually calming, such as a soothing image or a relaxing scene. You might also try counting the objects in a room or looking for specific colors.

Remember that everyone’s experience with panic attacks is different, so it might take some trial and error to find the techniques that work best for you.

3. Challenge negative thoughts

When you’re experiencing a panic attack, it’s common to have negative thoughts and beliefs that can make the situation worse. 

However, by challenging these thoughts and replacing them with more positive, realistic ones, you can help reduce the intensity of the panic attack. Identify the negative thoughts that are contributing to your panic attack. 

How To Gain Control Of Your Life? 10 Proven Coping Skills For Panic Attacks

Ask yourself if these thoughts are realistic or if they’re exaggerating the situation. Try to find evidence that supports a more positive perspective.

For instance, you might be thinking “I can’t handle this” or “This is never going to end.”. Replace this with “I’ve handled panic attacks before and I can handle this one too” or “This will pass, just like it has before.”

Remember that these coping skills for panic attacks take practice, and it’s okay if you don’t get it right every time. The important thing is to keep trying and to be kind to yourself in the process.

Related – 5 Tips To Help Get Rid Of Negative Thoughts

4. Talk to your special ones

Panic attacks can be a scary and overwhelming experience. When you’re talking to someone about your feelings, it’s important to feel heard and understood. 

A trusted friend or family member can provide a listening ear and validate your feelings. This can be as simple as offering a hug, holding your hand, or sitting with you. Sometimes, distracting yourself from the symptoms of a panic attack can be helpful. 

A trusted friend or family member can provide distraction by engaging you in a conversation, playing a game, or doing a calming activity together.

5. Relax your muscles

Muscle tension is a common symptom of panic attacks that can make everything feel so much worse. One of the most popular and effective coping skills for panic attacks is progressive muscle relaxation

Here’s how you can practice it

  • Tense each muscle group for about 5 seconds.
  • As you release the muscle, relax yourself.
  • Give the muscle a full 10 seconds to relax before moving on to the next muscle group.

By doing this, you can calm your body and mind, helping to reduce anxiety and other symptoms of panic attacks.

6. Visualize yourself in peace and calm situation

Visualization can be a powerful tool to help you cope with panic attacks. It allows you to take control of your thoughts and emotions and create a sense of inner calm. 

By closing your eyes and visualizing a calm and peaceful scene, you can transport your mind away from the chaos and focus on something more soothing. 

It can be anything that brings you peace: a beach at sunset, a mountain meadow, or a tranquil lake. The key is to use all your senses to create a vivid mental image.

This can help distract your mind from the panic attack and reduce its intensity. So next time you feel a panic attack coming on, close your eyes and transport yourself to a peaceful scene.

7. Laughter can be really effective 

When dealing with a panic attack, laughter may be the last thing on your mind, but it can actually be one of the most effective coping skills for panic attacks to help you calm down. 

As laughter releases endorphins, the body’s natural feel-good chemicals, which can help reduce anxiety and stress levels.

One way to access laughter is by watching a funny video or TV show. Choose something that you know will make you laugh or bring a smile to your face. Sometimes just hearing a friendly voice and sharing a moment of humor can help distract you from anxiety and panic.

Even just a few moments of laughter can help shift your mood and reduce the intensity of the panic attack. So, don’t underestimate the power of laughter in helping you through difficult moments.

8. Splash some cold water

During a panic attack, your body can feel like it’s on fire, your heart racing, and your mind in overdrive. One effective way to help interrupt the cycle of anxiety is to try a technique known as “cold therapy.” 

Splash your face with cold water or hold a cold object, like a pack of ice or frozen vegetables, against your face or neck. The sudden sensation of cold can help shock your system, distracting your mind and interrupting the panic attack. 

This simple technique can be done anytime, anywhere, and can provide immediate relief when you need it most.

9. Acupressure really works

Acupressure is a natural healing technique that involves applying pressure to specific points on your body to promote relaxation and relieve pain. 

acupressure

The heart point, located on your wrist, is one such point that may help alleviate anxiety and panic symptoms. To locate this point, place your index and middle fingers on your wrist, just below your thumb, and apply gentle pressure to the soft area between your tendons.

By stimulating the heart point, you can activate your body’s natural relaxation response and reduce the intensity of a panic attack. Acupressure is a safe and effective way to manage anxiety and can be easily done anywhere and anytime.

It’s important to note that while acupressure can be a helpful tool in managing anxiety, it is not a substitute for professional medical treatment. If you are experiencing frequent panic attacks, it’s important to seek help from a healthcare professional.

10. Seek professional help or talk to a therapist

If you’re struggling with panic attacks, seeking professional help can be an important step towards managing your symptoms. 

A mental health professional can work with you to identify triggers and underlying issues that may be contributing to your panic attacks and help you develop personalized techniques to manage them. 

Therapy or counseling can provide a safe space to talk about your experiences, explore the root causes of your panic attacks, and develop coping strategies to help you manage them.

It can be reassuring to have someone who understands what you’re going through and can offer guidance and support.

Effective coping skills for anxiety

Panic attacks, anxiety, depression, and stress are all common mental health issues that can be overwhelming and disruptive to daily life. 

Related – 15 Effective Reminders For Anxiety That Will Help Comfort You

While they may have different causes and symptoms, there are some related lines that can help individuals manage these conditions and improve their overall well-being

Panic attacks are a manifestation of extreme anxiety and stress, which can be incredibly overwhelming for the person experiencing them. 

Fortunately, there are effective coping skills for anxiety and depression that can help prevent panic attacks.

Here are some strategies to calm anxiety and improve overall well-being

1. Deep Breathing

Deep breathing is one of the simple but effective coping skills for anxiety. It involves taking slow and deep breaths. For instance, take a breath in through the nose and out through the mouth. 

This can help to regulate the body’s response to stress and promote relaxation.

2. Exercise

Exercise is one of the best coping skills for stress and anxiety. It releases endorphins, which are natural mood boosters, and can help to reduce stress levels. Engaging in physical activity also provides a healthy distraction from anxious thoughts.

3. Self-Care

Practicing self-care is one of the most essential coping skills for stress and anxiety. Self-care activities include getting enough sleep, eating a balanced diet, spending time with loved ones, and engaging in hobbies or activities that bring joy.

4. Cognitive Behavioral Therapy (CBT)

CBT is a type of talk therapy that can be helpful for managing anxiety and depression. It focuses on identifying and changing negative thought patterns and behaviors that contribute to anxiety.

Related – 7 Strategies To Calm Anxiety You Never Heard About

5. Identifying triggers

Identifying triggers for anxiety can help you avoid or manage these situations. For instance, if social situations trigger anxiety, practicing relaxation techniques before attending events or avoiding certain situations may help.

Similarly, there are many anxiety coping skills for adults that can help them manage their stress levels and improve overall well-being. 

What you can do when someone else is having a panic attack

It can be a scary and stressful situation for both the individual experiencing the panic attack and those around them. 

Knowing what to do when someone else is having a panic attack can help you provide effective support and assistance. 

Here are some steps you can take to help someone during a panic attack

  • Panic attacks can be intense and overwhelming, but it’s important for you to remain calm and composed. Your calm presence can help the individual feel more secure and supported.
  • Validate their feelings and reassure them that they are not alone.
  • If possible, move the person to a quiet and safe place. This can help to reduce stimulation and provide a sense of security.
  • Encourage the person to take slow, deep breaths in through their nose and out through their mouth. This can help to regulate their breathing and promote relaxation.
  • Avoid making judgments or criticizing the person’s behavior during the panic attack. This can increase their anxiety and feelings of shame.
  • Let them know that there are resources available, such as therapy or support groups, that can help them manage their anxiety.

Related – 11 Things People With Anxiety Want You To Know

Key Takeaway

Panic attacks and anxiety can be overwhelming, but there are many anxiety coping skills for adults that can help. 

Coping skills for panic attacks such as grounding techniques, challenging negative thoughts, progressive muscle relaxation, visualization, and laughter can all be effective in reducing anxiety and stress levels during a panic attack. 

It is important to remember that everyone’s experience with panic attacks is different, and it may take some trial and error to find the techniques that work best for you. 

With the right strategies and support, it is possible to regain a sense of control and feel more confident in dealing with panic attacks.


coping skills for anxiety
strategies to calm anxiety

— Share —

— About the Author —

Leave a Reply

Your email address will not be published. Required fields are marked *



Up Next

Success Phobia: What Is The Fear Of Success And How To Overcome It

What Is Success Phobia And How to Overcome The Fear of Success

Are you afraid of success? Do you feel crippled with fear at the thought of achieving your goals? Then you just might be suffering from the fear of success, also known as success phobia.

In the vast tapestry of human emotions, fear has long held the spotlight as an adversary to be overcome.

We’re no strangers to the chilling grip of fear, that paralyzing force that can suffocate our dreams and imprison us within the boundaries of our comfort zones. Yet, in the realm of fears, one often lurks in the shadows, underestimated and overlooked: the fear of success.



Up Next

Embarrassing Moment In Public: 20 Most Cringe-Worthy Moments You Can Relate To

20 Embarrassing Moment In Public We've All Been Through

Ever had an embarrassing moment in public? While embarrassing moments can really put us in a tight spot, these often add some color and spice into our lives and create the most memorable moments that we laugh at later. Let’s take a look at 15 most embarrassing moments that all of us have survived. 

20 Embarrassing moments everyone has experienced

The most embarrassing moment in public make you feel awkward and cringe.



Up Next

Psychological Safety At Work: Why It Is Important And How To Make Your Team Feel Safe

How Psychological Safety At Work Can Improve Employee Well-Being

Do you feel mentally safe at work? Do you feel included, engaged and valued? Psychological safety at work is crucial for both employees and organizations for building high-performing teams.

What is psychological safety at work?

Psychological safety meaning: Psychological safety refers to an individual’s perception that they can speak up, share their ideas, and take risks without fear of negative consequences at the workplace.

You feel safe and comfortable to speak up,



Up Next

Humor As Therapy: 35+ Funny AF Mental Health Memes To Boost Your Mood

35+ Best Mental Health Memes: The Healing Power of Laughter

While mental health is no joke, we have all laughed at funny and relatable mental health memes as it helps to relieve our stress and make us realize that we are not the only ones suffering.

Although how therapeutic these memes actually can be are still in question, such memes still help in opening up the conversation about mental health and empower us to laugh at our struggles.

Relatable jokes make us realize that we are not alone and it is okay to feel this way as long as we seek treatment and try to get better.

What are mental health memes?

<



Up Next

The Power Of Emotional Security: How Psychological Safety Builds Stronger Family Bonds

The Benefits Of Psychological Safety: Why It Matters

Psychological safety at work is increasingly becoming a popular and important concept in the workplace around the globe. But what about feeling psychologically safe at home and in the community? How can we feel emotionally safe when we are navigating through the challenges of life? Let’s find out.

What is psychological safety?

Psychological safety refers to a welcoming environment, such as a home or a workplace, where everyone feels comfortable and believes that their honesty, sincerity and truthfulness is welcomed. A lack of emotional safety can lead to feelings of anxiety and apathy.

Being psychologically safe at home and in public places means having a



Up Next

Food For Mental Health: 10 Foods That Can Help Boost Your Mood And Reduce Stress

10 Mood-Boosting Foods: The Power Of Food For Mental Health

Is diet and nutrition the secret to boosting our mental health? The answer is a resounding YES! When you know how to eat the right food for mental health, you can not only better cope with stress and anxiety, you can improve your overall mental well-being.

There are certain foods which can not only help to improve our mental health, it can also help to overcome mental health issues like anxiety and depression, along with therapy. Let us find out what foods can help you in your journey towards mental wellness.

Food and mood

The food we eat can play a significant role in improving our mood as nutrition and mental health are closely related.

Nutrient-dense foods that are r



Up Next

What Is Performance Anxiety? 10 Ways To Overcome Your Fear Of Being Judged

What Is Performance Anxiety? 10 Steps To Overcome Stage Fright

Do you feel nervous before an exam or an interview? Do you feel choked under pressure before a performance or public presentation? Performance anxiety is a common mental health issue experienced by millions of people worldwide. 

What is performance anxiety?

Popularly known as stage fright, it refers to the feeling of nervousness, fear, or apprehension that a person experiences before or during a performance, such as giving a speech, playing an instrument, or taking an exam. 

It negatively affects the performers’ mental and emotional states and impairs their ability “to maintain focus and execute

AI Chatbot Avatar
⚠️ Liza is in training with WMHA and may not always provide the most accurate information.