Panic attacks feel different to everyone, but if you’ve ever had a panic attack you can agree they aren’t “fun”. A panic attack is the repeated fear for several minutes or longer in which a strong physical reaction occurs even though there’s no real danger. This can be caused by the fear of losing control and can happen at any time. Everyone experiences these attacks differently but most people will experience racing heart, feeling like you are dying, tingling or numb sensation, nausea, difficulty breathing, chills or sweats, etc. An attack can leave you extremely exhausted afterwards even if the episode only lasts a few minutes.

The bad news is that we don’t know what exactly causes panic attacks although it may be linked to major stressors and genetics. The good news is that these attacks are manageable and you can learn ways to reduce an episode or try to self-soothe. Below are some tips to manage these symptoms both in the moment and in the future as a preventative measure:

When you notice a panic attack is starting, try deep breathing to help regulate your heart rhythm and reduce hyperventilating which can cause your attack to become worse.
Try your best to avoid “running away” from the panic attack - instead, try to “ride the wave”. Panic attacks are often fueled by anxiety about anxiety - it is helpful to “lean in” and allow the panic attack to come and go like a wave.
Take any prescribed medications from your doctor such as benzodiazepines or SSRI’s (selective serotonin reuptake inhibitors).
Engage in psychotherapy services to learn how to reduce attacks (NIMH, 2016)
Engage in light exercising to improve physical and mental health.
Reduce intake of caffeine, smoking, and alcohol as these are linked to causing worse anxiety symptoms.
Practice mindfulness such as 5-4-3-2-1 grounding techniques (further explanation in link below).