Embracing Calm: Effective Strategies to Manage and Overcome Panic Attacks

Profile pic

Written by Talked Team

29 Aug, 2023

Panic attacks can be overwhelming and distressing, but with the right strategies, you can learn to manage them effectively. In this comprehensive guide, we'll delve into valuable techniques to help you regain control during those challenging moments. Discover the power of deep breathing, positive self-talk, lifestyle adjustments, and professional support in conquering panic attacks and fostering mental well-being.

Understanding Panic Attacks: A Closer Look

Panic attacks are sudden surges of intense fear or discomfort that may peak within minutes. These episodes can be accompanied by various physical and emotional symptoms such as an accelerated heart rate, sweating, trembling, shortness of breath, and a feeling of impending doom. They can arise unexpectedly, making them particularly distressing.

Recognising the Triggers

To effectively manage panic attacks, it's crucial to identify potential triggers. Triggers can vary widely from person to person and might include stress, specific phobias, major life changes, or even certain medical conditions. By recognising these triggers, you can take proactive steps to minimise their impact on your well-being.

Techniques for Managing Panic Attacks

1. Deep Breathing Exercises

Deep breathing is a powerful tool for calming the body and mind during a panic attack. Focus on inhaling slowly through your nose, allowing your lungs to fill completely. Then, exhale gradually through your mouth. Repeat this process, concentrating on each breath, to alleviate the intensity of the panic.

2. Positive Self-Talk and Affirmations

Your thoughts have a significant influence on your emotions. Replace negative, fear-inducing thoughts with positive affirmations. Remind yourself that you are safe, and the panic will subside. Over time, this practice can help rewire your thought patterns, making you more resilient in the face of panic.

3. Lifestyle Adjustments

Simple lifestyle changes can contribute to reducing the frequency and severity of panic attacks. Prioritise regular exercise to release endorphins and promote a sense of well-being. Additionally, a balanced diet, adequate sleep, and stress management techniques like meditation and yoga can work wonders in enhancing your overall mental health.

4. Seeking Professional Support

If panic attacks are significantly impacting your life, seeking professional help is a crucial step. Mental health professionals, such as therapists or counsellors, are skilled in providing effective strategies to manage panic attacks. They can also help you explore the underlying causes and develop coping mechanisms tailored to your needs.

Promoting Long-Term Mental Well-Being

1. Embracing Mindfulness Practices

Mindfulness involves staying fully present in the moment, without judgement. Engaging in mindfulness practices can help prevent the escalation of panic attacks. Techniques like mindfulness meditation and grounding exercises enable you to refocus your thoughts away from panic-inducing triggers.

2. Building a Strong Support System

Surrounding yourself with a supportive network of friends and family can make a significant difference in managing panic attacks. Sharing your experiences and feelings with loved ones not only alleviates emotional burdens but also fosters a sense of connectedness.

3. Staying Consistent with Techniques

Consistency is key to mastering the art of dealing with panic attacks. Practice the techniques mentioned above regularly, even during moments of calm. This proactive approach equips you with the skills and confidence to face panic attacks head-on.

Seeking Professional Help: A Crucial Step

Remember, there's no shame in seeking professional help when dealing with panic attacks. If your panic attacks persist or worsen, consulting a mental health expert can provide you with the guidance and support needed to overcome these challenges.

Here at Talked, we provide the right assistance so that you can achieve lasting well-being and peace of mind. You can have unlimited free therapy consultations with our different therapists until you are able to find one that suits you best. Furthermore, if you’ve suffered a psychological injury at your workplace, you may be able to connect with a psychologist via our workers' compensation program.

Managing panic attacks requires a multi-faceted approach that encompasses physical, emotional, and psychological strategies. By understanding the triggers, employing effective techniques, and seeking professional guidance when needed, you can regain control over your life. The journey to managing panic attacks is a gradual process, but with determination, practice, and the right help, you can achieve a sense of empowerment and tranquillity.

Recommended Therapists Available Now

Ryan Eather



I am committed to fostering a therapeutic environment that values empathy, understanding, and non-judgmental support, helping clients feel at ease throughout their therap...More

Taylor Richards



As a psychologist, I value each client as an individual with unique life experiences, skills, and talents. I love helping my clients clarify what makes life rich, full, a...More

Tia Ven


338 Sessions


Clinical Psychologist


338 Sessions

I am a telehealth Clinical Psychologist with 13 years of experience, and a diverse set of skills and experience which I have gained by working across NSW Health and priva...More

Saleha Abbasi



Hello, I'm Saleha Abbasi, a registered psychologist deeply committed to providing therapeutic support and guidance to individuals of all ages, genders and identities. My ...More

Book a Therapy Session Today

Find a therapist and book your session online

Browse Therapists