© Shutterstock

Substances -

Substance abuse can bring panic attacks on, so if you have any disorders that affect anxiety then you need to be more careful. The same goes for legal medication.

© Shutterstock

Unavoidable triggers -

Triggers vary, and they may be impossible to avoid completely. For example, you’re obliged to attend social events and speak in public sometimes.

© Shutterstock

Forming strategies -

The strategies you can employ to help deal with panic attacks range in effectiveness. Furthermore, some can help you at the moment, while others are effective long term.

© Shutterstock

CBT -

Cognitive-behavioral therapy is often very useful for people who suffer from these kinds of attacks.

© Shutterstock

CBT -

It helps people change the way they approach and see challenges in their lives. It can allow individuals to become equipped to develop strategies.

© Shutterstock

It may change the brain -

As well as helping people be more ready when they come face to face with something that triggers them, there’s also evidence that CBT might affect structures in your brain that are responsible for panic symptoms.

© Shutterstock

Medications -

Medications may help. There are medications like benzodiazepines that treat the symptoms. But they’re also addictive and don’t treat the disorder itself. That’s why doctors don’t recommend them for long-term use.

© Shutterstock

Medications -

There are a host of medications that may be prescribed. For example, in some cases a doctor may prescribe antidepressants for long-term use. 

© Shutterstock

Deep breathing -

While hyperventilating is a symptom of panic attacks that increases fear, deep breathing can reduce symptoms of panic during an attack.

© Shutterstock

Cortisol regulation -

It’s been shown that cortisol levels are reduced in people who practice deep breathing. Cortisol is what causes stress.

© Shutterstock

Anxiety reducing -

It’s suggested that deep breathing doesn’t just cause relaxation, comfort, and alertness, but it also reduces symptoms of anxiety, depression, anger, and confusion.

© Shutterstock

Avoiding hyperventilation -

What's more, if you’re able to control your breathing, then you’re likely not to lose the run of things and let symptoms like hyperventilation take over.

© Shutterstock

Shutting your eyes -

Closing your eyes can be extremely helpful because this immediately gets rid of any visual cues that might be overwhelming or triggering.

© Shutterstock

Mindfulness -

Mindfulness helps to ground you to reality and what’s going on around you. Since panic attacks are a sense of detachment from reality, mindfulness helps.

© Shutterstock

Mindfulness -

If you’re not aware of what mindfulness is, it involves focusing on the present, recognizing your emotional state, and meditating to reduce stress.

© Shutterstock

Presence of mind -

It can be done by focusing on the immediate and present moment physical sensations you’re familiar with like the texture of your clothing or the wind in your hair.

© Shutterstock

Focus objects -

Having a focus object reflects the previous point of mindfulness. Focusing all of your attention on one thing is helpful to people during an attack.

© Shutterstock

It can be anything -

The focus object can be a door, a cup of coffee, anything, really. Just make sure that it’s something stationary. Don’t pick a moving car or flashing light, for example.

© Shutterstock

Analyze it -

You can take it further by focusing on the specific details of the object by describing its patterns, colors, shape, and size.

© Shutterstock

Muscle relaxation -

Muscle relaxation techniques and muscle relaxation therapy can be extremely useful. To do it at home, you need to be able to consciously tense and relax one muscle at a time. This kind of relaxation technique is most rewarding when it’s been practiced before.

© Shutterstock

Visualizing nature -

Visualizing nature can help people manage anxiety and stress, too. This is more applicable leading up to attacks though. It probably won’t do any good to think about a sunny beach with a light breeze blowing during an attack.

© Shutterstock

Exercise -

Exercise releases endorphins that naturally lower stress and melt away anxiety for most people. Regular exercise is fantastic for dealing with an ongoing anxiety issue.

© Shutterstock

Some 60-80% -

You should be aiming to raise your heart rate to around 60-80% of what it’s capable of for at least 20 minutes three times a week to feel the benefits.

© Shutterstock

Exercise anxiety -

But starting exercise can actually trigger anxiety and stress in people with an anxiety disorder, so they may need to seek professional help or build up slowly.

© Shutterstock

Lavender -

Lavender is great for relaxing people and can be a good plant to keep around to manage your stress on an ongoing basis. The oil will also do.

© Shutterstock

Pick a mantra -

Picking a mantra to repeat internally is a great habit that helps people focus on one thing rather than feel overwhelmed.

© Shutterstock

Avoid crashes -

There are also some foods to avoid. Sugar and coffee aren’t great. They cause spikes and subsequent crashes. The same goes for cigarettes and alcohol.

© Shutterstock

Speak to a professional -

Seek a counselor, doctor, or another professional whenever you are considering making a big change in your life like when starting a medication or new exercise routine.

Sources: (Healthline)

See also: Celebrities who have struggled with anxiety and panic attacks

© Shutterstock