When a panic attack occurs, Eastham focuses on breathing exercises and does her best to find a quiet place away from others where she can get through the panic attack. She also lets people know why they are retiring and what they need at that point.
If you think you are having a panic attack, the best thing to do is to contact your healthcare provider or mental health professional for help.
Panic attacks are often associated with anxiety disorders and other mental health conditions, so it’s important to consult a professional to get a proper diagnosis and treatment for what you’re experiencing. According to the Cleveland Clinic, your doctor can also rule out underlying conditions that may be causing your symptoms.
If your doctor diagnoses you with panic attacks, panic disorder, or a related mental health condition, they can help you find a treatment plan that’s right for you. Here are four common and effective treatments for panic attacks.
1. Psychotherapy
According to the Cleveland Clinic, psychotherapy (also known as talk therapy) can be an important part of managing panic attacks.
Exposure and response prophylaxis therapy is often involved, Cook said. In this practice, people gradually and repeatedly become accustomed to feeling the symptoms of a panic attack in a safe, controlled environment (such as a therapist’s office), allowing them to learn how to overcome the unpleasant and painful feelings in their body.
“Learning how to cope with panic, rather than fearing it so intensely, often reduces the power of fear of future panic attacks,” Cook says.
“We also teach our clients a variety of coping strategies, including having a self-care relief kit for moments of acute distress,” Cook says. “Ingesting things like gum, sour candy, peppermint essential oil, and music are all ways to down-regulate the nervous system when it’s highly activated.”
2. Medication
Philip Maskin, M.D., a professor of psychiatry at Columbia University Irving Medical Center in New York City, says medication can help many people manage panic attacks, especially if they have a mental health problem.
3. Exercise
The lifestyle approach can be beneficial, Maskin adds. Exercise, especially cardiovascular activities that get your heart pumping, can be a big help. “When people exercise, they notice that their breathing is really fast and their heart is pounding in their chest, but they’re not having a panic attack,” Maskin says. “This may make it easier to get through the experience of the panic attack itself.”
4. Take a deep breath
Breathing techniques are also a big piece of the puzzle when it comes to managing panic attacks, Maskin says. According to the Cleveland Clinic, this is because slow, deep breathing can help reduce panic symptoms, such as hyperventilation (difficulty breathing with rapid, deep breathing), which can increase feelings of fear during a panic attack.
“I teach people to focus on their breathing, so they can understand what they’re feeling in their chest and how to control it, and how to recognize that a panic attack doesn’t actually make their lungs shut down,” Maskin says.
