How to Deal With Panic Attacks and Why Ignoring Them Is Not the Solution

Panic attack

If you experience panic attacks, then the first point to make, and one that you should be aware of and remind yourself regularly, is that you are not alone. Panic attacks, though not considered dangerous from a physical perspective, can be debilitating to sufferers who clearly feel as if their lives are in very real danger as and when the attacks occur.

It’s a condition that appears to be on the rise, though this may well be down to the fact that more of us are aware of what we are suffering, and therefore, the diagnosis of the problem is far more common.

What is a Panic Attack?

The term ‘panic attack’ is something of a catch-all phrase and indicates a state that has a number of symptoms. The manifestation of a panic attack may not include all of the symptoms below but is likely to involve a number of them.

  • Sweating
  • Increased heart rate
  • Dizziness
  • Nausea
  • Lack of breath
  • Shaking

Typically a panic attack will present as a sudden episode, leading to an individual experiencing a strong physical reaction, even though there is seemingly no rational reason for this occurring. In other words, though there is no real threat, imminent danger, or physical strain, the sufferer may well feel that there is one.

What Causes Panic Attacks?

This is something of a grey area. It’s unknown what the specific cause of panic attacks and the experience and condition aren’t fully understood. They can be sparked by a traumatic event or the loss of a family member.

How Common Are Panic Attacks?

Recent research suggests as much as 11% of Americans experience panic attacks, with 2% to 3% experiencing these attacks often enough for them to be elevated to a panic disorder that occurs relatively regularly.

What to do If You are Suffering From Panic Attacks

If you suffer from panic attacks or believe that what you are experiencing falls into this category, there are many actions you can take to help you. These are split between ways to mitigate the torment they bring and actions you can take to reduce their regularity.

Don’t Fight It

If you get the sense that a panic attack is imminent, and it is commonly the case that a sufferer is well aware that one is set to occur, one of the best pieces of advice you should heed is not to fight it.

Often the act of attempting to battle against a panic attack can be worse than the episode itself. When a panic attack sets in, stay where you are and try to focus on positive thoughts and images.

Try to reduce rapid breathing and, most importantly, tell yourself that it will pass and that the panic attack itself is not life-threatening. These actions should help to lessen the immediate impact of the panic attack and are steps that will help in learning how to deal with them as you get to know yourself and how best to cope with future attacks.

Recognize Your Attack

There is something of a perverse benefit to being a regular sufferer of panic attacks. By learning about your attacks and the way you deal with them, you start to understand better the issues at play.

Perhaps most importantly, you can condition your mind and body into understanding that what you are experiencing isn’t a heart attack and isn’t, generally speaking, life-threatening.

This can prove to be very useful in the long term.

Seek Counseling

Sometimes just the act of talking to others about the anguish and pain you feel before, during, and after an attack can be of great comfort. Discussing the situation with a trained professional is a step that we highly recommend taking.

If the idea of visiting a therapist for a one-on-one session makes you overly anxious, and that is wholly understandable, then why not consider the option of online therapy?

There are many excellent services available in this field, not least because in the post-coronavirus world, there have been great strides made in the technology available to make these far more palatable, and one such provider that we’d recommend would be faithful counseling, and you can read all about them in these faithful counseling reviews to get a better idea of just how highly regarded they are within the industry.

Exercise Regularly

Exercise, on the whole, helps to reduce stress and tension, which can help prevent future attacks as your mental state improves. It can also help you to deal with attacks as they manifest, as your body is better placed to deal with the symptoms of increased heart rate and irregular breathing.

Improved Diet

Eating well is another way to lessen the impact of your panic attacks. If you are unfit and consume too much caffeine or alcohol or smoke, then you are more susceptible to panic attacks, and you’ll find it harder to mitigate the physical impact of them occurring.

It should go without saying, but simply improving your diet has additional health benefits beyond those assisting with your panic attacks.


There are some medications that your doctor may prescribe that can help treat the symptoms of panic, but these do not resolve any underlying causes of the disorder. These are usually something of a last resort and, even then, are only really a short-term solution to the panic attacks themselves.

That doesn’t mean that there are no benefits to using these medications, but clearly, they should only be considered following consultations with your personal physician, who would then prescribe them if necessary.

Purity Muriuki
I'm a passionate full-time blogger. I love writing about startups, technology, health, lifestyle, fitness, electronics, social media marketing and much more. Continue reading my articles for more insight.


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