Long-term strategies for managing panic attacks

Unexpected and recurrent panic attacks are a symptom of an anxiety disorder called panic disorder. Panic attacks involve a sudden onset of acute anxiety that causes severe physical symptoms, like nausea, heart palpitations, sweating, shaking, and dizziness. Although panic attacks are fairly common, panic disorder only occurs in only 2-3% of people in the U.S. One of the most challenging things about panic attacks is that they can arise seemingly out of nowhere. 

Left untreated, this can create a cycle of fear and worry about when the next attack panic will occur. While there is no cure for panic disorder, people with this condition can learn strategies to manage their anxiety. And with help from a therapist and a long-term treatment plan, you can reduce the frequency of your panic attacks and the amount of distress they cause. 

Navigating life with panic attacks

Much like a house with a strong foundation can better withstand severe storms, taking good care of your physical health can help keep panic attacks at bay. And just like a house benefits from routine maintenance, your mental health needs regular preventative care too. 

Of course, there are some things you can do to alleviate panic in the moment. But if you’re living with panic attacks, incorporating long-term lifestyle strategies is just as important. This can include: 

• Making time for regular exercise
• Eating a nutritious, balanced diet
• Getting adequate sleep
• Reducing your caffeine intake
• Avoiding alcohol
• Attending therapy regularly

Creating goals and a plan to reach them

No two panic attacks are exactly alike, and they can happen for all sorts of reasons. So if you’re thinking about seeking treatment, know that this is a very personalized process. When you first meet with your therapist, they will listen to your concerns and ask questions to get to know you better. They may also ask you what you hope to achieve from attending therapy. 

It’s OK, especially at the beginning, if you don’t have a clear understanding of your long-term treatment goals. You might simply want to start feeling less anxious, and that’s OK. Your therapist will meet you where you are, and you’ll work together toward whatever goals feel important to you. 

This might include setting small, realistic goals that support your overall goal of preventing panic attacks. For example, you could try practicing a deep-breathing exercise for a few minutes at the beginning of each day.

Managing co-occurring conditions

Panic disorder often occurs alongside other mental health conditions. This is called having co-occurring conditions or a comorbidity. For example, depression and substance use disorders (SUDs) are very common among people who have panic disorder. 

Living with multiple mental health conditions isn’t unusual. But it can make the treatment process a little more complex. That’s why, when seeking support, it’s critical to have a treatment plan that addresses each of your mental health concerns. Depending on your situation and diagnoses, this may mean working with several different providers who can communicate with one another.

Preventative care and monitoring

Preventative care and ongoing monitoring can help reduce the frequency and intensity of your panic attacks. This may include:

• Having regular check-ins with healthcare providers: In addition to attending therapy regularly, it’s also important to monitor your physical well-being with regular checkups. Your doctor can screen you for any health complications that could make your anxiety worse.
• Tracking your symptoms: Identifying what triggers your panic attacks can help you create an effective plan to prevent them. While panic attacks don’t always have an identifiable cause, see if you can spot any patterns surrounding yours.
• Creating a stress-management plan: Making stress management a part of your everyday life can help prevent the build-up of anxiety that can lead to panic attacks. This might include physical exercise, mindfulness meditation, deep breathing, positive affirmations, or journaling. Focus on finding whatever works best for you.
• Reframing your fears: This concept comes from cognitive behavioral therapy (CBT). It encourages people to see physical symptoms of anxiety as uncomfortable but not dangerous or physically harmful. This can help alleviate panic.
• Increasing your tolerance: Through exposure therapy (a form of CBT), participants slowly and gradually engage with the thoughts, sensations, or experiences that typically create anxiety under their therapist’s supervision. Over time, this can increase distress tolerance and prevent panic attacks.
• Redefining your relationship with anxiety: Acceptance and commitment therapy (ACT) encourages self-acceptance, mindfulness, and acting in accordance with your personal values. It helps people change their relationship with their anxiety and, in doing so, can reduce panic attacks.
• Taking your medication: If your doctor has prescribed medication as part of your treatment plan, be sure to take it as directed. Always talk to your provider before making any changes to the medication you’re taking.

Building a support system

While many people live with anxiety disorders like panic disorder, it can still be an isolating experience. Sometimes, it can feel like you’re the only one who knows what it feels like to have a panic attack. But talking to trusted friends or loved ones about your experience can help you feel less alone. 

You can help them understand your possible triggers, the signs of a panic attack, and what they can do to help keep you safe. You might also consider joining a support group for people living with mental health challenges. Connecting with others who have similar experiences can help you feel supported.

Find care with Rula

Managing panic disorder requires both short- and long-term solutions. There are the in-the-moment strategies you can use to lessen your symptoms when an attack takes hold. But there are also long-term, preventative lifestyle strategies that are just as important. And thanks to Rula, it’s easier than ever to connect with a therapist who can help you with both. 

When you need support for panic disorder, our therapist-matching program can help you find an in-network provider you can meet with from the comfort of home. In just a few clicks, you can sift through your options, choose the right therapist for your needs, and make your first appointment as soon as tomorrow. 

Get started with Rula today