Evidence-Based Solutions for Managing Panic Attacks
I was inspired to write this article today after one of my clients was raced to the hospital feeling unable to catch their breath due to a suspected panic attack.
Panic attacks can be overwhelming and frightening, often striking without warning. These sudden episodes of intense fear or discomfort can cause physical symptoms like a racing heart, shortness of breath, and dizziness. However, the good news is that panic attacks are treatable, and evidence-based strategies can help you manage and reduce their occurrence. Here are some proven methods to cope with panic attacks:
1. Practice Deep Breathing
Why It Works: Panic attacks often involve hyperventilation, which can exacerbate physical symptoms like dizziness and chest tightness. Deep breathing helps regulate oxygen levels and activates the parasympathetic nervous system, promoting relaxation.
How to Do It:
Try the 4-7-8 Breathing Technique:
Inhale through your nose for 4 counts.
Hold your breath for 7 counts.
Exhale slowly through your mouth for 8 counts.
Repeat until your breathing normalises.
Evidence: A 2017 study in the Journal of Clinical Psychology found that deep breathing significantly reduced anxiety symptoms in participants.
2. Grounding Techniques
Why It Works: Panic attacks can make you feel detached or out of control. Grounding techniques bring your focus back to the present moment, interrupting the cycle of fear.
How to Do It:
Use the 5-4-3-2-1 Technique:
Identify 5 things you can see.
Identify 4 things you can feel.
Identify 3 things you can hear.
Identify 2 things you can smell.
Identify 1 thing you can taste.
Evidence: Grounding exercises have been shown to reduce the severity of panic attacks by anchoring individuals in the present moment (Cognitive Behavioural Therapy Today, 2020).
3. Hypnotherapy
Why It Works: Hypnotherapy helps access the subconscious mind, where many anxiety triggers and responses are stored. By using hypnosis, individuals can reframe limiting beliefs, reduce fear-based responses, and create healthier thought patterns.
How to Use It:
Work with a certified hypnotherapist to:
Identify and address underlying triggers or traumas contributing to panic attacks.
Use relaxation techniques and guided imagery to desensitise panic responses.
Reinforce positive coping mechanisms through post-hypnotic suggestions.
Evidence: A 2021 review in American Journal of Clinical Hypnosis found hypnotherapy effective in reducing the frequency and severity of panic attacks by addressing the root causes of anxiety and fostering relaxation. Another study published in Contemporary Hypnosis and Integrative Therapy showed significant improvement in anxiety symptoms for individuals undergoing hypnotherapy compared to control groups.
4. Regular Physical Activity
Why It Works: Exercise reduces stress hormones like cortisol and increases the production of endorphins, which promote a sense of well-being.
How to Do It:
Engage in aerobic exercises like walking, jogging, or swimming for 30 minutes most days of the week.
Practice calming activities like yoga, which combines movement with mindfulness.
Evidence: A 2013 study in Depression and Anxiety found that regular exercise significantly reduced anxiety and panic symptoms over time.
5. Mindfulness and Meditation
Why It Works: Mindfulness helps you observe your thoughts and sensations without judgment, reducing the fear of panic symptoms. Meditation strengthens this skill over time.
How to Do It:
Practice a daily mindfulness meditation for 10–15 minutes.
During a panic attack, focus on your breath or repeat a calming mantra like "I am safe."
Evidence: A 2018 review in Frontiers in Psychology showed that mindfulness-based interventions significantly reduced anxiety and panic symptoms.
6. Avoid Triggers
Why It Works: Identifying and minimising exposure to triggers can reduce the likelihood of experiencing a panic attack.
How to Do It:
Keep a journal to track situations, foods, or substances (e.g., caffeine) that precede panic attacks.
Gradually desensitise yourself to unavoidable triggers with the help of a therapist or hypnotherapist.
Evidence: Studies in Behavioral Research and Therapy (2012) confirm the effectiveness of trigger awareness and avoidance in managing panic disorders.
7. Develop a Support Network
Why It Works: Sharing your experiences with trusted friends, family, or a support group can reduce feelings of isolation and help you gain new coping strategies.
How to Use It:
Join a local or online support group for strategies and a sense of community
Share your coping strategies and listen to others’ experiences.
Evidence: A study in Anxiety, Stress & Coping (2016) highlighted the role of social support in reducing anxiety symptoms and increasing resilience.
8. Use Medication If Necessary
Why It Works: Medications can help manage panic attacks while you work on longer-term strategies like therapy.
Options Include:
Selective Serotonin Reuptake Inhibitors (SSRIs): Reduce the frequency of panic attacks.
Benzodiazepines: Provide quick relief during an attack (short-term use only).
Evidence: According to the American Psychiatric Association (APA), SSRIs like sertraline and benzodiazepines like lorazepam are highly effective in treating the symptoms associated with anxiety and panic attacks
Final Thought
While panic attacks can be distressing, they don’t have to control your life. By incorporating evidence-based solutions like deep breathing, grounding, hypnotherapy, and mindfulness, you can regain control and build resilience over time. If panic attacks persist or worsen, consider seeking help from a mental health professional or certified hypnotherapist. You are not alone, and help is always available.