Panic attacks can be incredibly frightening and overwhelming, but they don’t have to control your life. If you’ve ever experienced a panic attack, you know how terrifying it can be. Your heart races, your breathing becomes shallow, and you feel like you’re about to lose control. It’s a feeling that no one wants to experience, but the good news is that panic attacks are manageable and can be overcome.

First, it’s essential to understand what causes these attacks. Panic attacks can be triggered by a range of factors, including stress, trauma, anxiety disorders, and physical health problems. In some cases, panic attacks can also occur without an apparent trigger. Knowing what your triggers are can help you manage them more effectively.

One of the most effective ways to manage panic attacks is through therapy. A therapist can help you identify the underlying causes of your anxiety and develop coping strategies to manage your symptoms. Cognitive-behavioural therapy (CBT) is a type of therapy that is particularly effective in treating panic attacks. It focuses on identifying and changing negative thought patterns that can be triggering.

In addition to therapy, there are also several self-help strategies that can help you manage your symptoms. One of the most effective strategies is deep breathing.  When you experience a panic attack, your breathing becomes shallow, which can make your symptoms worse. By practicing deep breathing exercises, you can help to calm your body and reduce your symptoms.  It takes about 90 seconds or the length of 10 deep breaths for the brain to receive the memo that it’s okay to relax, so don’t be discouraged when it takes that long.  While you’re breathing, focus your attention on the horizon, scanning the furthest points in your vision with your eyes, whether you are inside or out.  This also signals to the brain that you are safe and can relax.

Another strategy is mindfulness meditation. Mindfulness involves being present in the moment and accepting your thoughts and feelings without judgment. By practicing mindfulness, you can learn to observe and allow your thoughts and feelings without becoming overwhelmed by them. This can help you to manage your symptoms more effectively.

Exercise is another effective strategy for managing panic attacks. Exercise releases endorphins, which are natural mood boosters that can help to reduce anxiety and stress. Regular exercise can also help to improve your overall physical and mental health, which can help to reduce your risk of experiencing panic attacks.

And finally, brain-training with neurofeedback is a highly effective tool at relieving tension in the nervous system and freeing people from the grip of panic attacks.  Our clients regularly report a vast reduction or complete elimination of anxiety symptoms in their day-to-day lives.

In conclusion, panic attacks can be incredibly scary, but they don’t have to control your life. With the right tools and support, you can learn to manage your symptoms. Whether it’s through therapy, self-help strategies, or a combination of both, there is hope for anyone who is struggling. Remember, you are not alone, and there is help available. With patience and perseverance, you can overcome your panic attacks and live a happier, healthier life.

Call NeurAlive today to learn more about our anxiety therapy and neurofeedback services.