Feeling a Panic Attack Coming? Neurologist Shares 3 Simple Ways to Regain Control

With rising stress levels in today’s fast-paced lifestyle, panic attacks are becoming increasingly common. These episodes often strike suddenly, bringing intense fear along with physical symptoms that can feel overwhelming.

According to Cleveland Clinic, a panic attack is a sudden surge of anxiety that can trigger strong physical reactions even in non-threatening situations. While the experience can be alarming, it is generally not life-threatening.

Dr Rahul Chawla, an AIIMS-trained neurologist, recently shared practical steps to help individuals manage such episodes effectively.

During an episode, the body enters a heightened stress response. People may experience symptoms like a racing heartbeat, chest discomfort, shortness of breath, dizziness, trembling, or a sense of impending danger.

These sensations can be intense, often making individuals feel like something serious is happening. However, experts stress that the symptoms usually pass on their own within a short time.

3 Steps to Manage a Panic Attack

1. Acknowledge What’s Happening

The first step is to recognise that you are experiencing a panic attack. Reminding yourself that the symptoms are temporary and will pass can help reduce fear.

2. Control Your Breathing

Focus on slow, steady breaths. Inhale gently through your nose and exhale slowly. Controlled breathing helps calm the body and reduces the intensity of the stress response.

3. Practice Grounding

Sit down in a comfortable place and consciously shift your attention to your surroundings. Notice objects, sounds, and sensations around you. This technique helps bring your focus back to the present moment and reduces anxiety.

Most panic attacks subside within minutes without medical treatment. However, if episodes become frequent, unusually intense, or difficult to manage, it is important to consult a healthcare professional.

Common Symptoms of a Panic Attack

• Rapid heartbeat
• Chest discomfort
• Difficulty breathing
• Shaking or trembling
• Sweating
• Nausea
• Chills
• Tingling or numbness in hands or feet