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Top Ways to Work on Handling Your Panic Attacks


A panic attack can be described as an intense sense of fear and doom that results in an irregular heartbeat, difficulty breathing, and feelings of isolation. After experiencing a panic attack it may be difficult for some people to return to normal life. It is possible to work on handling this intense anxiety and keep it from increasing in severity. Take a few moments to look over the following list of ways that you can work on handling your panic attacks so that you can better deal with them in the future.

Breathing Exercises

One of the most effective ways to work on handling your panic attacks is by using breathing exercises. This involves taking slow and measured breaths to decrease feelings of intense fear and doom you may be experiencing during an attack. If you want to learn more about different breathing exercises and other similar methods you could visit and find the method that will suit you best. Using breathing exercises will let your body return to a state of peace and calmness by decreasing your heart rate and blood pressure, leaving you more relaxed and in control.


Exercise is a fantastic way to work on handling your panic attacks because it releases endorphins in the body. This will make you feel more relaxed and happy throughout the day which can help to lower intensity levels when you are experiencing an attack. If you have not been exercising regularly, then it may be time to start this beneficial routine so that you can begin looking at your life from a calmer perspective. The best type of exercise to try when you are working on handling your panic attacks is yoga as it also involves an extensive amount of deep breathing helping you both mentally and physically.


Keep Busy

Sometimes it may be necessary to put yourself in situations where you are constantly being busy so that you do not have time to worry about other things in your life. Make sure that whatever activity has helped keep your mind off of your panic attacks for so long stays consistent so that the benefits stay with you. A few examples of things that you can do to keep yourself busy include going to the gym, asking a friend for help with projects around the house, watching a movie, or anything else which will take up your time and make it easier to concentrate on the offense.

Follow a Schedule

Sometimes getting into a routine may be helpful when working on handling your panic attacks. Having a schedule ensures that you are always aware of what is going on in your daily life. When something does not go as planned it may be difficult to become anxious about this change because everything is already scheduled out beforehand so you know exactly what has happened and how much time you have left until things begin to move along as they should. It may also be possible for a schedule to help you avoid distractions that may end up worsening your panic attacks throughout the day.

Avoid Triggering Situations

When working on handling your panic attacks it is important to identify what situations tend to cause you stress and anxiety. For example, if going into a crowded mall brings about feelings of intense fear, then it may be time for you to change things up a bit so that these triggers are avoided as much as possible. Move from crowded areas whenever you can, stay home more often throughout the week, or talk with your doctor about other ways in which this depression trigger can be avoided from causing any distress throughout the day.


Girl mediation relaxing

Meditation is an excellent way to work on handling your panic attacks because it helps you focus on each breath individually. This allows you to take time for yourself and reflect on what is going on around you without having to worry about things that are outside of your control or influence. Meditation can also help calm down the mind so that intense feelings of fear are not as common during a panic attack, making it easier to get through them with less difficulty.

Continue to Educate Yourself on Panic Attacks

One of the best things that you can do is continue your education on panic attacks. By knowing how they work, what life is like with one, and the different ways that they can affect a person’s everyday life you will be able to better handle future attacks. In addition, it will allow you to create the coping strategies that work best for your struggles, rather than trying to use something that was made for another individual. By keeping up with your research you will be able to handle your panic attacks in a smarter, more efficient way which will leave both yourself and those around you feel better.


Working on handling your panic attacks is all about finding what works best for you. Each individual has different needs, wants, and expectations which means that not every method will work the same way for everyone else who happens to be experiencing similar struggles. Hopefully, this article will help you find the most suitable methods for your personal needs and make you feel more at ease with your panic attacks and how they affect your life.

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