Panic attacks can be managed with various strategies, including breathing exercises, mindfulness exercises, muscle relaxation, and more. Here are some ways to manage panic attacks:
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Breathing exercises: If youre breathing quickly during a panic attack, doing a breathing exercise can ease your other symptoms. Try breathing in as slowly, deeply, and gently as you can through your nose, and breathe out slowly, deeply, and gently through your mouth.
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Mindfulness exercises: Focus on your external world (sights, sounds, sensations) rather than the internal signs (heart racing, scary thoughts, or rapid breathing) .
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Muscle relaxation: Progressive muscle relaxation involves tensing and relaxing different muscle groups in your body, which can help reduce tension and anxiety.
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Therapy: Working with a therapist may help manage panic attacks. Specific types of psychotherapy that can help with panic attacks and panic disorder include cognitive-behavioral therapy (CBT) and exposure therapy.
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Medications: Medications that can help treat panic attacks and panic disorder include selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines.
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Lifestyle changes: Regular exercise, a healthy diet, and avoiding caffeine, smoking, and alcohol can help manage stress levels and reduce the frequency and intensity of panic attacks.
It's important to remember that everyone's experience with panic attacks is different, and what works for one person may not work for another. If you're struggling with frequent panic attacks, it's recommended to see a licensed healthcare provider who can help you learn how to manage them better.
