Understanding Panic Attacks and How to Overcome Them

Panic attacks come suddenly with a sense of extreme fear and anxiousness even when things are not adverse. When someone suffer from panic attack, the heart beats fast, breathing gets hard, feels nausea, accompanied by trembling and shivering in some cases. Experiencing panic attacks is difficult and tiring, but they can be handled. Once you understand why it is happening, spotting the signs, and using simple tricks can help take back control. Before fixing them, it’s good to know what they look like and why they start. This guide explains it all—keep reading to learn how to manage them.

Panic Attack Signs & Symptoms

Panic attacks show up in the body and mind. Here’s what happens:

• Heart beats fast.
• Breathing gets quick or stuck.
• Head feels dizzy or light.
• Chest hurts or feels tight.
• Sweating and chilling
• Shivering and trembling
• Upset stomach makes it worse
• Uncontrolled thoughts and emotions
• Fear of dying hits hard.

Seeing these signs early helps. It shows what’s going on instead of making it worse.

Why Panic Attacks Happen?

Finding out what starts panic attacks can help stop them. Stress is a big one, but other things can cause them too:

• Stress and Worry: Too much pressure can spark it.
• Family: If family has them, they might come easier.
• Big Changes: Losing someone or a job switch.
• Fears: Scary places or things.
• Drinks or Drugs: Too much coffee, alcohol, or stuff like that.
• Body Problems: Heart or breathing issues.

Knowing what sets them off gives a heads-up to get ready.

How to Fight Back Panic Attacks?

Here are easy ways to stop panic when it starts:

Breathe Easy

• Try this: breathe in for 4, hold for 7, out for 8. It helps a lot.
• Keep breaths slow and not fast.
• Push the belly out when breathing in for quickly calming down

Pause for a while

• Do this: look at 5 things, touch 4, hear 3, smell 2, taste 1. It keeps the mind steady.
• Hold something small, like a paper weight
• Say a calm word over and over.

Fix Scary Thoughts

• Catch bad thoughts—like “I can’t do this”—and say “It’ll be okay” instead.
• Tell yourself it won’t last forever.
• Write down worries, then add happy words next to them.

Move Around

• Walk fast or stretch a little—it lowers the jitters.
• Try yoga or slow moves to relax.
• Exercise often to keep stress away.

Skip Bad Stuff

• Cut coffee and alcohol—they make it worse.
• Sleep enough; being tired helps panic win.
• Relax with deep breaths or something fun.

Get Help

• Talk to a friend who gets it.
• Join a group with others who feel this.
• See a helper like a therapist for tips.

Ways to Stop Panic Attacks Long-Term?

Therapy (CBT)

• It changes bad thoughts to better ones.
• It teaches tricks for later.
• It helps face fears bit by bit.

Medicine

• Pills like SSRIs can calm worry.
• Fast-help pills might work, but ask a doctor.
• Never start or stop without a doctor’s okay.

Better Living

• Sleep at the same time every night.
• Sit quietly or think calm thoughts daily.
• Eat fish or nuts for a happier brain.

Additional Tips to Calm Down Panic Attacks

Relax Every Day

• Do quiet stuff—like read or listen to music.
• Tighten and loosen muscles to feel better.
• Play with fun things to forget stress.

Sleep Well

• No phone before bed—it keeps the mind busy.
• Go to bed same time always.
• Calm down with tea or a story.

Picture Nice Things

• Think of a happy place—like a park—when scared.
• Imagine doing great at hard stuff.
• Use apps with calm voices to help.

Be Strong

• Say no when too much is happening.
• Tell people what’s needed without worry.
• Practice with a friend to feel brave.

Panic attacks feel big and bad, but they can be beaten. Spot them early, use these easy steps, and change daily habits to stay strong. Talking to friends or a pro can help even more. It takes time, but no one’s alone in this. Keep going—panic doesn’t have to win. Also, if you are stuck with this and willing to get out of it, make sure that you have consulted the experts. Just get in touch with the experts from Athena Behavioral Health and book an appointment today with top psychiatrists in Gurgaon.