How to Cope with Panic Attacks:
Simple and Effective Methods










Panic attacks: what are they and how to help yourself?

Panic attacks can be a challenging experience, involving intense fear and physical discomfort.

However, there are simple and effective self-help techniques that can help you regain control of your condition.

Deep breathing is the first step to calming down

During a panic attack, breathing often becomes rapid and shallow, which increases anxiety. Use the technique of conscious breathing:


Inhale through the nose for a count of 4.

Hold your breath for 4 seconds.

Exhale slowly through the mouth for a count of 6.


This method helps to stabilize the heartbeat, relax the muscles and switch attention to the breathing process, reducing anxiety.

Mindfulness Practice for Thought Control

Panic attacks are often accompanied by a stream of anxious thoughts.

One way to regain control is the 5-4-3-2-1 method

  • Name 5 objects you see.
  • Identify 4 sounds you hear.
  • Feel 3 physical sensations (for example, warmth of your hands, coldness of your skin).
  • Identify 2 smells.
  • Remember 1 taste.
  • This method helps you focus on reality and reduce anxiety.

Physical activity as a way to relax

Movement helps reduce stress and improve your mood.

Useful options:

  • A walk in the fresh air.
  • Light stretching or yoga.
  • Physical exercise (such as dancing or running).
  • Activity promotes the production of endorphins, which naturally reduce anxiety.

Journaling to Identify Triggers

Writing down your thoughts and emotions can help you identify patterns in your panic attacks.

You can record in your journal:


  • Situations in which the attack occurred.
  • Thoughts and feelings before the attack.
  • Methods that helped you cope with anxiety.
  • Analyzing these entries will help you better understand your reactions and develop a strategy for overcoming them.

Meditation and relaxation exercises

Regular meditation and relaxation practice can help reduce stress levels. Try:

  • Breathing meditations.
  • Progressive muscle relaxation.
  • Audio-guided relaxation techniques.
  • Even 5-10 minutes of practice a day can significantly improve your emotional state.















The importance of support

Feeling alone can increase anxiety, so it is important to share your worries with loved ones or professionals.


Helpful steps:


  • Talking to friends or family.
  • Joining support groups.
  • Seeking professional help from a psychologist.



Using these methods, you can learn to control panic attacks and reduce their impact on your daily life. However, if attacks occur regularly, it is important to seek professional help.

You deserve a calm and harmonious life.

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