Anxiety attacks—often experienced as sudden, overwhelming episodes of fear or panic—can be intensely distressing. These episodes, also known as panic attacks, strike without warning, sometimes mimicking physical conditions like heart attacks, and can drastically interfere with daily life.
Understanding and managing anxiety attacks involves a multi-layered approach: recognizing symptoms, adopting self-soothing strategies, and, when needed, seeking professional care. Whether you’ve experienced one or several episodes, or live with a diagnosed panic disorder or other anxiety disorders, this guide breaks down the most effective treatment options—both at home and in clinical settings.
Recognizing Anxiety and Panic Attacks
Panic attacks are marked by a surge of intense fear that peaks within minutes. Symptoms of a panic attack can include:[1]
- Racing heartbeat
- Shortness of breath or breathing slowly
- Chest pain
- Sweating
- Trembling
- Feeling faint
- A sense of losing control
- Feelings of impending doom
These physical and emotional symptoms can feel terrifying, especially if they’re mistaken for a heart attack. For many, these attacks occur unexpectedly—without an obvious trigger—complicating diagnosis and treatment.
The Diagnostic and Statistical Manual of Mental Disorders (DSM-5), published by the American Psychiatric Association, identifies panic disorder as recurring panic attacks with persistent worry about future attacks or behavioral changes to avoid them.[2]
Self-Soothing Techniques to Manage Anxiety Attacks
While medical care is essential for many, self-soothing techniques can be powerful tools to regain control during or after a panic attack.
1. Grounding Techniques
Grounding is a way to anchor yourself in the present and disrupt escalating anxiety. Popular grounding strategies include:
- 5-4-3-2-1 Technique: Identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
- Touching a textured object: Helps redirect focus from internal fear to external reality.
2. Deep Breathing
Controlled breathing helps regulate the nervous system:
- Try this: Inhale slowly for 4 seconds, hold for 4, exhale for 6.
- Focus on “breathing slowly” instead of rapid chest breathing.
3. Progressive Muscle Relaxation
This technique involves tensing and then releasing muscle groups to calm the body. It helps you become more aware of physical sensations and reduce anxiety.
Start from your toes, move up to your forehead, tensing for 5 seconds, then releasing.
4. Regular Exercise
Routine physical activity improves mood, releases endorphins, and reduces stress—an essential part of managing panic symptoms and preventing future attacks.
Aim for at least 30 minutes of moderate aerobic activity 5 days a week.
5. Sleep and Nutrition
Getting enough sleep and maintaining balanced nutrition can ease anxiety. Fatigue and blood sugar swings can worsen symptoms.
Professional Help: When to Seek It and What to Expect
If anxiety attacks are interfering with your daily life, it may be time to see a mental health professional. You’re not alone—nearly 1 in 5 U.S. adults live with an anxiety disorder, according to the National Institute of Mental Health.[3]
1. Therapy Options
Cognitive Behavioral Therapy (CBT)
Often called “talk therapy,” cognitive behavioral therapy is a gold standard in treating panic and anxiety disorders. It teaches individuals to:
- Identify and challenge distorted thoughts
- Understand physical sensations associated with anxiety
- Build healthier coping strategies
A specialized CBT method, interoceptive exposure, helps individuals confront physical symptoms (like a racing heartbeat or dizziness) in controlled environments to reduce fear.
Exposure Therapy
This gradual approach exposes patients to feared situations or sensations to reduce avoidance behavior and desensitize anxiety triggers.
2. Medication Options
Some people need medication to help control symptoms of anxiety. Some of the medications that can reduce panic attacks include:
- Selective Serotonin Reuptake Inhibitors (SSRIs): First-line treatment for many anxiety disorders. These take several weeks to become effective and include medications like sertraline and fluoxetine.
- Beta Blockers: Often prescribed short-term to manage physical symptoms like rapid heartbeat and tremors.
- Benzodiazepines: Fast-acting, but generally avoided for long-term use due to dependency risk.
Medication is typically part of a treatment plan created with a mental health provider or primary care provider, depending on symptom severity and coexisting mental health conditions like depression or obsessive-compulsive disorder (OCD).
3. Support Groups and Peer Networks
Joining a support group—in person or online—can help you feel less isolated. Sharing experiences with others who understand severe anxiety, panic symptoms, and daily life challenges can be therapeutic.
Causes and Risk Factors: Why Panic Attacks Happen
Panic attacks can be linked to a mix of:
- Biological factors: Brain chemistry, genetics
- Environmental factors: Traumatic events, chronic stress, major life changes
- Physical conditions: Thyroid problems, low blood sugar, certain medications
People with social phobia, generalized anxiety, or other mental disorders are at increased risk of developing panic disorder. Sometimes, panic attacks may begin after a traumatic event or without an identifiable cause.
Lifestyle Changes That Support Long-Term Management
Making small but consistent lifestyle changes can reduce anxiety and help prevent future attacks:
- Avoid caffeine, alcohol, and nicotine—they can heighten anxiety.
- Maintain routines: Predictability helps reduce uncertainty and anxiety.
- Practice mindfulness: Apps or guided meditations can support emotional regulation.
- Seek balance: Don’t overbook your schedule; learn to say no.
When Panic Feels Like a Heart Attack: Don’t Ignore It
A racing heartbeat and chest pain can feel indistinguishable from a heart attack. If it’s your first time experiencing these physical symptoms, seek professional help immediately to rule out cardiac issues.
Even if it turns out to be a panic attack, the reassurance from a healthcare professional can be invaluable and guide you toward appropriate mental health care.
Get Connected to Treatment for Anxiety Attacks and Panic
Anxiety attacks are frightening—but they are treatable. Whether you’re dealing with ongoing worry, unexpected panic attacks, or a diagnosed anxiety disorder, there are self-care tools and professional pathways that can help you regain control.
If symptoms persist or escalate, don’t hesitate to reach out to Renewed Light Mental Health. There is no shame in seeking support—it’s a sign of strength and self-awareness. We can help you learn how to manage your anxiety healthily.
Frequently Asked Questions (FAQ)
1. Can anxiety attacks cause long-term physical damage?
While panic attacks themselves are not physically dangerous, chronic anxiety and frequent attacks can contribute to long-term issues such as high blood pressure, increased risk of cardiovascular disease, and weakened immune response due to sustained stress hormone levels. It’s important to address anxiety early to avoid these secondary health impacts.
2. Is it possible to completely recover from panic disorder?
Many individuals experience significant relief or even complete remission with the right combination of therapy, medication, and lifestyle adjustments. However, recovery often means learning to manage the condition long-term rather than eliminating it. Consistency with treatment and coping strategies is key.
3. What should I do if someone else is having a panic attack?
Stay calm and reassure them that they are safe. Encourage slow, deep breathing by modeling it yourself. Avoid saying things like “calm down” or “it’s all in your head.” Instead, use grounding statements (“You’re okay, I’m here with you”) and ask if they want help focusing on the present.
4. How is panic disorder different from general anxiety disorder (GAD)?
GAD involves chronic, excessive worry about everyday life events, often without specific triggers. Panic disorder is characterized by sudden, intense episodes of fear that come on rapidly and may be accompanied by strong physical symptoms. Both are classified under anxiety disorders but require different therapeutic approaches.
5. Are there alternative or holistic treatments for panic attacks?
Yes, some individuals find relief through complementary approaches such as acupuncture, herbal supplements (like ashwagandha or lavender oil), yoga, and meditation. However, these should not replace evidence-based care. Always consult a healthcare professional before integrating alternative treatments, especially if you’re on medication.
6. What should I ask a therapist or doctor when seeking treatment for panic attacks?
Ask about their experience with anxiety and panic disorders, what types of therapy they offer (e.g., CBT, exposure therapy), how progress is measured, and whether they coordinate care with other providers if medication is involved. It’s also helpful to discuss how you’ll handle relapses or setbacks in treatment.
References:
- Frontiers: Biobehavioral approach to distinguishing panic symptoms from medical illness
- Science Direct: The DSM-5 panic attack specifier as a severity indicator in mental disorders – Findings from a cross-sectional epidemiological study among adolescents and young adults
- The National Institute on Mental Health (NIMH): Any Anxiety Disorder