6 Ways to Reduce Panic Attacks

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Panic attacks can be common among individuals who struggle with anxiety. So if you have panic attacks, know that you are not alone. Some common symptoms of panic attacks are: difficulty catching breath, heart racing, feeling dizzy, racing thoughts, sweating, shaking, throwing up, and overall feeling overwhelmingly anxious. 

 Panic attacks can range in frequency and severity. Some individuals have panic attacks daily while others may only have them on occasion. Some individuals may have panic attacks so severe they feel like they are having a heart attack while others have panic attacks at a lower intensity.


Are you someone who suffers from panic attacks? Ready for some relief but not sure how to get it? Below are six ways to reduce panic attacks.


Recognize early warning signs

Start to tune into your body. What are those super early warning signs in your body when you have anxiety or right before a panic attack. Maybe you feel tightness in your chest or a lump in your throat. The earlier you can catch your anxiety the easier it can be to manage.

Identify anxiety triggers

What are the situations, people or places that often precede an anxiety attack? If you know the places or times you might be most prone to an attack you can practice relaxation techniques before you enter into that situation to help decrease the likely hood or severity of an attack.

Reduce stress

What are the ways you can reduce stress in your daily life? Maybe you have more on your plate than makes sense and your body is trying to tell you. What are the areas you can ask for support to help take some things off of your plate.

Have a relaxation routine

Have a time of day where you let your body rest and recover. Maybe its five minutes of silence at the beginning or of end of the day. Teach your body how to relax. The more we practice this the better we get at relaxing on demand.

Identify and begin to challenge anxiety provoking thoughts

How are your thoughts playing into your anxiety? Maybe your thoughts are hurting instead of helping you. Find out how you can use your thoughts to lower anxiety.

Deep breaths

Taking deep breaths during or leading up to a panic attack can help send the message to your brain that everything is ok and there is no reason to stress. 




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Theresa Leskowat MS LPC is a mental health professional specializing in anxiety. She is based out of Charlotte, NC and helps clients to manage panic attacks, anxiety, and stress.