In our everyday lives, we all tend to panic and ways to deal with panic attacks for some or other reason. These feelings of agitation and fear are often deemed to be common among people and are nothing to worry about. However, if these feelings change into something more grave, then it is time for you to become more self-aware. 

Are you aware of the word panic attack? You must be, considering how often people tend to use the term these days in association with their mental health problems. Although it has the word ‘panic’, a panic attack is more than just a sensation of fear.

So, what exactly is it? Read on to find out everything you need to know about it!

Ways To Deal With Panic Attacks

A panic attack is a sudden outburst that is often triggered by feelings of intense and/or overwhelming fear. It can be either expected or can also be triggered unexpectedly out of nowhere. The former tends to happen due to external stressors, often phobias, whereas the latter occurs without any obvious cause. 


Here are some of the most commonly seen panic attack symptoms: 

Physical symptoms include: 

  • Shortness of breath.
  • Chest pain.
  • Accelerated heartbeat.
  • Sweating.
  • Chills or hot flashes.
  • Trembling or shaking.
  • Dry mouth.
  • Nausea.
  • Dizziness or lightheadedness.
  • Headache.
  • A tingling or numbing sensation.
  • Abdominal pain.
Ways To Deal With Panic Attacks

Emotional symptoms include: 

  • A sense of detachment from reality or derealisation.
  • A sense of detachment from oneself or depersonalization.
  • A sense of impending danger.
  • Fear of losing control.
  • Fear of dying.

When you have a panic attack, you are likely to experience some or all of these symptoms with varying intensity. It may last for about 10-20 minutes or even for more than an hour in certain extreme cases. 

What should you do if you’re having a panic attack? 

If you experience symptoms of a panic attack then it is recommended to seek a healthcare professional immediately. Although it doesn’t pose a threat to your life, chances are it will get worse if it isn’t treated. 

And the symptoms of a panic attack can also feel like that of having a heart attack. So, it is best if you get checked because it is always better to be aware and cautious. 

But that’s the aftermath of having a panic attack. What about panic attack treatment while you’re having one? What are you supposed to do while you’re having one? 

Here are some of the best and the most effective ways you can help yourself during a panic attack: 

Lavender to the rescue

Ways To Deal With Panic Attacks

Lavender is popular for its soothing and stress-relieving benefits. So, if you’re prone to anxiety attacks, it would be wise to always keep some lavender on hand. 

Apply some lavender essential oil on your forearm and keep breathing in the scent. It can prove to be relaxing. 

You could also drink lavender tea or even chamomile tea for that matter. Both can help you out by relaxing your body in such stressful situations. 

Take deep breaths

It might sound like a silly thing or as if it’s the standard solution for everything that people give. But it is incredibly helpful. 

If you’re having a panic attack, try to use deep breathing techniques. This helps to reduce the intensity of other symptoms, especially hyperventilating. Close your eyes and focus on your breathing. 

This can help you gain at least some control over yourself in such situations. And closing your eyes can also be beneficial as it blocks out any extra stimuli that might worsen the situation. 

Think about your happy place

It can be difficult to divert your mind while you’re having a panic attack. But that is precisely why such exercises can be all the more effective once you manage to do that. 

Ways To Deal With Panic Attacks

Close your eyes and try to think about your happy place. It can be anything – a sunny day at a beautiful beach or a rainy day in the woods. It can be a memory too, something that makes you feel warm and happy when you think about it. 

But make sure you pick a calm and relaxing memory and not a tumultuous one. 

Pick a focus object

This tends to help a lot of people. Pick any object from your surroundings and transfer all your focus on that. Try to note every little detail about it, as small as possible. 

The color, the shape, the size, the design, anything, and everything. When you focus all your energy on one thing, your attention might get diverted and you might feel better. 

These are just some of the most recommended ways to deal with a panic attack. 

Anybody in their life can experience a panic attack. Some have just one or two panic attacks in their entire life and some don’t experience it at all. 

But some people keep having such encounters frequently and that can be a sign of panic disorder. 

Panic disorder 

The result of experiencing recurring, mostly unexpected panic attacks is panic disorder. People with panic disorder tend to live in fear of having a panic attack. This constant fear of having a panic attack can also lead to one which is why it’s a serious concern. 

Although there aren’t any specific reasons for developing panic disorder, research says that some of these can be the culprit: 

  • Significant and severe transitions in life that cause a lot of stress can lead to panic disorder.
  • It can also be genetically linked. So, if your family has a history of panic disorder then you might experience it too.

This is why if you keep having frequent panic attacks, you should seek help as soon as possible. 

Mental health problems are just as important and serious as any other health problem. And your physical well-being depends colossally on your mental well-being. 

So, instead of running away or ignoring your problems, it is best to seek help and treatment for them.