Strategies to Cope with Panic Attacks

Strategies to Cope with Panic Attacks


Panic attacks are quite common, and most adults experience one or two in their lifetime. For people who have a predisposition to panic attacks, though, they’re a constant source of worry. When panic attacks happen unexpectedly and out of the blue, it takes a toll on one’s emotional health. Fortunately, some strategies can help people learn how to cope with panic attacks. In this blog, we’ll discuss some tried and tested techniques that have proven helpful for those struggling with panic attacks.


1) Mindfulness

Mindfulness is a practice where one focuses on the present moment and their thoughts, emotions, and physical sensations without judgment. Practicing mindfulness can help reduce tension and anxiety, which in turn, can reduce the severity and frequency of panic attacks. Mindfulness techniques range from guided breathing exercises to meditation, to yoga. Mindfulness can reveal sources of stress, improve focus, and increase (emotional) regulation.

2) Get Support

Seeking support is vital for individuals who have panic attacks. Support can range from a friend who listens to a family member who helps develop coping strategies to a counsellor who understands complex or tough emotions. When seeking support, it’s essential to find people who are non-judgmental and understanding.

3) Develop Coping Strategies

Learning how to catch the early signs of a panic attack is important. Coping strategies can be both proactive and reactive. Some proactive strategies can be doing breathing exercises, participating in healthy activities or hobbies, and life coaching; reactive coping skills can be internal or external – some people draw, while others seek the shelter of a meditation mat.

4) Exercise Regularly

Exercise releases endorphins, which counter stress and anxiety and helps people develop Better resilience to stress and emotional discomfort. Irrespective of whether it’s a high-intensity workout or a walk in nature, regular exercise can assuage the occurrence and severity of panic attacks.

5) Seek Treatment

Seeking help from a mental health professional should be considered for those experiencing panic attacks. Therapy for those with panic disorders can include Cognitive-behavioural therapy, Eye Movement Desensitization and Reprocessing (EMDR), or medication as a complement. Mental health professionals can work with clients in a variety of settings, including group therapy, one-on-one, or life coaching. 



Panic attacks are unpleasant and anxiety-inducing, but they can be avoided. The five strategies listed here are proven to be effective in managing panic attacks effectively. Remember that coping with panic attacks is a process and that the biggest aim is to learn how to manage them effectively. If you're seeking counseling in Richmond, VA, contact Nadia Dhillon Counseling today to schedule an appointment, or simply talk to a friend or family member about how you're feeling. The bottom line is, don’t give up – there is hope, and people have learned to manage, heal, and overcome.

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