Experiencing panic occasionally is completely normal; however, it's a different story when it becomes excessive and relentless. Nowadays, panic attacks are more common than ever, largely due to our hectic lifestyles and heightened stress levels, particularly following events like the COVID-19 pandemic which has seen increased prevalence rates of panic disorders [1]. While some struggle silently, therapy clinics often see a constant influx of people seeking help. If you find yourself panicking over various things, the following tips might be just what you need.
1. Reach Out for Support
We can all agree on one thing—some situations are simply too much to handle alone! Severe panic is one of those situations. It's perfectly okay to seek help when you're feeling off. You don't have to face your panic alone; instead, consider confiding in someone you trust or reaching out to your therapist. Research shows that individuals with recurrent panic attacks often experience increased odds of developing other mental disorders, highlighting the importance of early intervention and support [4].
2. Embrace Acceptance
To move forward, you must first accept your current situation; denial won't get you anywhere. So, rather than resisting your panic, try to acknowledge it as part of your experience and keep progressing. Acceptance may seem like a sign of weakness, but it actually demonstrates true strength. This approach can be crucial in managing anxiety and panic symptoms effectively.
3. Harness the Power of Positive Affirmations
Motivation must start from within! Begin by reassuring yourself that everything will be okay and that this too shall pass. Positive affirmations can help filter out negative thoughts, distancing you from panic. Incorporating meditation and deep breathing into your routine can also be effective in preventing breakdowns. Additionally, structured psychoeducational programs have been shown to improve anxiety symptoms and overall quality of life among those experiencing panic attacks [3].
4. Say No to Alcohol and Smoking
The harmful effects of alcohol and smoking are well-known, but did you know they can also trigger panic? If you're prone to panic attacks, it's crucial to eliminate these habits from your life. Studies indicate that these substances can exacerbate anxiety symptoms, thereby increasing the likelihood of panic episodes [2].
5. The Benefits of Exercise
Living a healthy lifestyle goes beyond physical health; it can significantly alleviate mental distress too. Making some simple lifestyle changes can help break the cycle of panic attacks. Research shows that regular exercise can effectively regulate stress and improve your mood, making it a vital component of mental health management. In fact, incorporating physical activity into your routine has been associated with a reduction in panic symptoms [3]. If exercise isn't part of your routine yet, it's time to make it a priority.
6. Caffeine – A Potential Trigger
Are you a coffee enthusiast? If so, this might be a bit disappointing. Studies indicate that caffeine consumption can significantly trigger panic attacks in individuals already experiencing anxiety. While quitting coffee altogether might not be the answer, gradually reducing your intake may help lower the frequency of your attacks. It's important to monitor how your body responds to caffeine and make adjustments accordingly.
Everyone faces challenges in life; no one is free from problems. It's how we respond to these issues that defines us. Overcoming difficulties and learning to adapt can shape us into who we are meant to be.
References:
- Dóra Perczel-Forintos, Illés Áron Kovács, Lívia Priyanka Elek. [Intensive cognitive behavioral group therapy for the treatment of panic disorder].. PubMed. 2023.
- KunJung Kim, Hyunchan Hwang, Sujin Bae, Sun Mi Kim, Doug Hyun Han. The Effectiveness of a Digital App for Reduction of Clinical Symptoms in Individuals With Panic Disorder: Randomized Controlled Trial.. PubMed. 2024.
- Ahmad I Miqdadi, Mei-Chan Chong, Li-Yoong Tang, Ong-Hui Koh, Majdi Alhadidi, Mohammed Issa. Easing Panic: The Effect of an Online Psychoeducational Program on Panic Symptoms, Anxiety, and Quality of Life Among People Experiencing Panic Attacks.. PubMed. 2024.
- Kathryn J Chalmers, Alyssia Rossetto, Nicola J Reavley, Anthony F Jorm, Betty A Kitchener, Claire M Kelly, Amy J Morgan, Kathy S Bond, Fairlie A Cottrill. Redevelopment of mental health first aid guidelines for supporting someone experiencing a panic attack: a Delphi study.. PubMed. 2022.
- Sanjeev B Khanagar, Reema Jamal Altuwayjiri, Nadeen Mohammed Albarqy, Ghida Ahmed Alzahrani, Hibah Ali Alhusayni, Sarah Yousef Alsaif. Prevalence, Symptoms, and Triggering Factors of Panic Attacks among Dental Students in Riyadh Saudi Arabia-A Cross Sectional Survey.. PubMed. 2023.