Learning how to deal with panic attacks in public settings is crucial to living a life without fear. These simple and powerful tips can make that a reality.

Approximately 4.7% of adults in the U.S experience panic disorder at one time or another. Panic disorders can be overwhelming to the victim, yet they can happen without warning. This shows the importance of knowing how to deal with panic attacks when they arise.  

Before getting into the tips for dealing with a panic attack, here’s what you need to know about the condition. Read on!

What’s a Panic Attack?

A panic attack is one of the anxiety disorders. It’s characterized by causing sudden feelings of danger when there’s no real danger. The victims feel as though they’re losing control. 

Physical symptoms include:

  • Chest and stomach pain
  • Fast heartbeat
  • Breathing difficulty
  • Tingly or numb hands
  • Sweating
  • Weakness and dizziness

Panic attacks occur anywhere, anytime, and without prior warning. People who’ve had a panic attack may live in fear. They avoid places where they had a seizure.

Some people live their lives permanently in fear, rendering them unable to leave their homes. Although the attacks are short-lived, they make the victim feel like they’re not in control of situations. The condition happens more in women than in men.

Thankfully, panic attack patients can learn how to deal with panic attacks. 

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Dealing with Panic Attacks

It’s not uncommon to hear people tell others “don’t panic.” However, it’s not always as easy as it sounds. What should you do when you get a panic attack? 

1. Don’t Fight the Feeling

Assuming you’re at a party and your heart starts racing for no apparent reason, the feeling wouldn’t be normal. Your instinct would be to stop the feeling as soon as possible. However, the approach you take to stop the feeling may fuel the panic attack.

Your brain may feel like you’re losing control and you need to get out of where you are. Instead of trying to fight the feeling, take some deep breaths in and out. Do this slowly and remain as relaxed as possible. 

This will trick your body to think you’re going to sleep or relaxing.

2. Acknowledge That You have a Panic Attack

When you recognize that you’re having a panic and not a heart attack, you can remind yourself that it’s temporary. Reassure yourself that it’ll pass and you’ll be okay. Avoid thinking that you could be dying or there’s a looming danger.

This will give you time to focus on other techniques to reduce the symptoms. 

3. Practice Mindfulness

Mindfulness helps you get in touch with reality. In so doing, you’ll get rid of the feeling of detachment or separation. Focus on the physical sensations that are familiar to you. For example, touch the walls around you to create a firm reality of your surroundings. 

4. Always Have Ice Packs in Reach

For panic attacks that happen at night, ice packs can work wonders. If your heart is racing, and your breathing is terrible, place some ice packs on your chest. Rub them down your belly with a t-shirt on.

You can also hold the ice packs in both your hands with palms up. 

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5. Use Muscle Relaxation techniques

Much like deep breathing, muscle relaxation can help curb a panic attack. It’ll control your body’s response to a great extent. Strive to be conscious as you relax a muscle at a time. 

You can start with the fingers and move your way up throughout the body. Muscle relaxation techniques are more effective if you’ve been practicing them. 

6. Think of Something That Makes You Happy

What is that thing that you like doing or a place you love visiting? Picture yourself there or doing that activity. The area should be calm, quiet, and relaxing, not noisy or busy.

This helps shift your focus from the panic-inducing situation. This will calm down the panic. 

7. Talk to Someone About It

Talking to someone about panic attacks and your feelings when you have an attack can help calm you down. If you’re not able to speak at that very moment can write, capture your emotions in writing. It mostly helps if you can talk to a professional who knows how to calm panic attack patients. 

Talking to someone about panic attacks and your feelings when you have an attack can help calm you down. If you’re not able to speak at that very moment can write, capture your emotions in writing. It mostly helps if you can talk to a professional who knows how to calm panic attack patients. 

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8. Make Eye Contact

As you interact with someone near you, strive to be as conscious as possible about the process. This may be the most challenging thing to do, mainly because all you want to do at the moment is run away. When talking to someone, the idea is to avoid closing your eyes so that you’re aware of the surrounding. 

Even if you look at a painting, keeping your eyes open will direct attention outside of yourself.

9. Live Your Life

Panic attacks revolve around fear. It’s best that you work towards avoiding panic attacks at all costs. It’s essential that you stop letting fear control your life. For example, don’t be afraid to visit places where you’ve had an attack before.

When you get an attack, remain where you’re at, and most of all, stay safe. When the attack is over, you’ll realize nothing terrible happened.

10. Check Your Triggers

There’s no better way to control your panic attack than to know your triggers and the symptoms. Four common triggers are hunger, anger, loneliness, and being tired. These are four feelings that bring out the worst in everyone. 

When you know what triggers your panic attack, you’ll always strive to avoid it. When it occurs, take the necessary steps to fix it. 

How to Deal with Panic Attacks – Final Thoughts

Knowing how to deal with panic attacks will help you overcome them when they occur. A panic attack can happen anywhere and at any time, for no apparent reason. When it happens, avoid trying to fight the feeling.

Instead, get in touch with your surroundings and practice mindfulness. This will shift your focus from the symptoms and help you calm down. If possible, talk to someone or write down your feelings during the attack. 

If the panic attacks are frequent and last long consider getting professional help. You’ll be helped to live your life without fear, hence reduce the panic attack occurrences.

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Learning how to deal with panic attacks in public settings is crucial to living a life without fear. These simple and powerful tips can make that a reality. Approximately 4.7% of adults in the U.S experience panic disorder at one time or another. Panic disorders can be overwhelming to the victim, yet they can...