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How to Manage Panic Attacks with Mindfulness and Right Medication

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Panic attacks are an overwhelming feeling of fear and dread that can take over your body, leaving you feeling paralyzed and helpless. In the midst of a panic attack, it can feel like there is no way out. 

But it is important to remember that although the physical symptoms can be intense, they are temporary. With proper understanding and knowledge of how to manage panic attacks, you can learn to stay calm and regain control. 

Identify Your Triggers 

The first step in managing panic attacks is learning what triggers them. This may be certain thoughts or situations that cause feelings of anxiety or fear. Once you’ve identified these triggers, you can start to address them one by one. 

This will help you develop coping mechanisms for when the panic attack begins to set in. It is also important to recognize any patterns that might be associated with your panic attacks – such as the time of day or certain activities – so that you can avoid these triggers if possible. 

Practice Deep Breathing Exercises 

When a panic attack begins to bubble up, practice deep breathing exercises to bring yourself back into a state of calmness. Taking deep breaths helps restore balance within your body and mind by slowing down your heart rate and allowing oxygen to flow through your system more efficiently. You may want to try inhaling for four counts and exhaling for six counts until your breathing returns to normal. 

Focus on Mindfulness 

Mindfulness is a great tool for managing panic attacks because it helps bring awareness into your present moment experience without judgment or criticism. When dealing with a panic attack, focus on what’s happening in the now rather than dwelling on past events or worrying about future outcomes beyond your control. 

Pay attention to the physical sensations that come along with a panic attack such as shortness of breath, tightness in the chest, or increased heart rate – but don’t get caught up in them -just observe them without trying to fix them or make them go away immediately.   Just remember that they will pass eventually if given enough time and space.  

Panic Attack Medication 

There are several types of medications that can be used to treat panic attacks, including:

Anti-anxiety medications: Examples include benzodiazepines (such as Xanax, Klonopin) and buspirone (Buspar). These work quickly to reduce anxiety and may be prescribed for short-term use.

Antidepressants: Examples include selective serotonin reuptake inhibitors (SSRIs), such as fluoxetine (Prozac), sertraline (Zoloft), and paroxetine (Paxil). These can take several weeks to become effective, but they are generally considered a first-line treatment for panic disorder and are often used long-term.

Beta-blockers: These medications, such as propranolol (Inderal), can be used to treat physical symptoms of anxiety, such as rapid heart rate and shaking.

It’s important to note that medication should always be used in conjunction with therapy or other forms of treatment, and under the guidance of a doctor. They may have side effects and may not be appropriate or effective for everyone.                                         


Panic attacks can be terrifying experiences but they don’t have to take over our lives if we know how to manage them effectively using mindfulness-based techniques such as identifying triggers, practicing deep breathing exercises and focusing on being present in each moment without judgmental thoughts attached.

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