Tips to help you during a Panic Attack

You may feel as if you are about to face death while your heart beats incredibly fast, sweat is dripping down your face, and you find yourself out of breath. Don’t worry though; you are only having a panic attack. A panic attack is a sudden feeling of anxiety and fear. Its onset is usually random and lasts for a few minutes. There have been many people who thought that they were having a heart attack and who rushed to the hospital only to find out that they were fine and only experienced a panic attack.

Here is a list of tips one should follow when experiencing a panic attack:

  • Recognizing your symptoms and understanding your body
    • If you are familiar with the symptoms of a panic attack you can rule out any other problems such as a heart attack or allergic reaction
  • Relax your breathing and your muscles
    • Take slow, deep breaths through your nose
    • Lie down, or find a comfortable position
    • Contract and relax all of your muscles, beginning with your toes up to your face
  • Exercise
    • Walking
    • Yoga & stretching
  • Confront your fear
    • Keep a journal; write in it before, during, and after experiencing a panic attack
    • Paradoxical intention: go in to a situation that might trigger a panic attack, and take control of the situation with what you have learned. This will help you avoid having a panic attack in the future.

If you believe that you or a loved one has or may have panic attacks or panic disorder, the psychiatrists, psychologists, psychiatric nurse practitioners or psychotherapists at Arista Counseling can help you. Please contact our Bergen County, NJ or Manhattan, NY offices respectively at (201)-368-3700 or (212)-722-1920 to set up an appointment, or visit for more information.


By: Jenny Barbosa


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