Strategies to stop a panic attack

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Substances

Substance abuse can bring panic attacks on, so if you have any disorders that affect anxiety then you need to be more careful. The same goes for legal medication.

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Unavoidable triggers

Triggers vary, and they may be impossible to avoid completely. For example, you’re obliged to attend social events and speak in public sometimes.

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Forming strategies

The strategies you can employ to help deal with panic attacks range in effectiveness. Furthermore, some can help you at the moment, while others are effective long term.

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CBT

Cognitive-behavioral therapy is often very useful for people who suffer from these kinds of attacks.

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It may change the brain

Helping people be more ready when they come face to face that will triggers them, there’s also evidence that CBT might affect structures in your brain that are responsible for panic symptoms.

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Medications

Medications may help. There are medications like benzodiazepines that treat the symptoms. But they’re also addictive. That’s why doctors don’t recommend them for long-term use.

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Cortisol regulation

It’s been shown that cortisol levels are reduced in people who practice deep breathing. Cortisol is what causes stress.

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Anxiety reducing

It’s suggested that deep breathing doesn’t just cause relaxation, comfort, and alertness, but it also reduces symptoms of anxiety, depression, anger, and confusion.

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Avoiding hyperventilation

What's more, if you’re able to control your breathing, then you’re likely not to lose the run of things and let symptoms like hyperventilation take over.

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Mindfulness

Mindfulness helps to ground you to reality and what’s going on around you. Since panic attacks are a sense of detachment from reality, mindfulness helps.

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Presence of mind

It can be done by focusing on the immediate and present moment physical sensations you’re familiar with like the texture of your clothing or the wind in your hair.

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