If you’ve ever felt like your heart was racing, your chest was tight, and you couldn’t catch your breath, you may have had a panic attack. Panic attacks can feel scary and overwhelming. When they happen often, they may be a sign of panic disorder.
At Milton Recovery Centers, we want you to know that you are not alone. Panic disorder is treatable, and with the proper care and tools, you can take back control of your life.
Understanding Panic Attacks and Panic Disorder
Panic disorder is a type of anxiety disorder. It causes sudden and repeated panic attacks. These attacks can come out of nowhere, even when there is no real danger. Many people with panic disorder worry about having another attack, which can make the problem worse.
This constant fear may cause people to avoid places or situations that they think could trigger an attack. Over time, panic disorder can affect work, relationships, and daily life.
The good news is that help is available. With support and treatment, you can learn how to manage symptoms and feel better.
What Are Panic Attacks?
Panic attacks are sudden waves of intense fear. They usually last for a few minutes but can feel much longer. During a panic attack, your body reacts as if you are in danger, even when you are not.
Common symptoms include:
- Fast heartbeat
- Chest pain or tightness
- Shortness of breath
- Sweating
- Shaking or trembling
- Nausea
- Dizziness or feeling faint
- A feeling that something bad is about to happen
- Feeling like you are losing control
Some people think they are having a heart attack or going crazy. It’s important to know that panic attacks are not life-threatening. They may feel intense, but they do pass.
Breathing Techniques to Help With Panic Disorder
One of the best ways to calm your body during a panic attack is to control your breathing. Panic attacks often cause rapid, shallow breathing, which exacerbates the symptoms. Breathing techniques can help slow things down and give you a sense of control.
Here are two simple breathing exercises to try:
1. Deep Belly Breathing
- Sit or lie down in a quiet place
- Place one hand on your belly and the other on your chest
- Breathe in slowly through your nose for 4 seconds
- Feel your belly rise as you breathe in
- Hold your breath for 1–2 seconds
- Slowly breathe out through your mouth for 6 seconds
- Repeat for several minutes until you feel calmer
2. Box Breathing
- nhale through your nose for 4 seconds
- Hold your breath for 4 seconds
- Exhale through your mouth for 4 seconds
- Hold again for 4 seconds
- Repeat the cycle for a few minutes
These breathing techniques work by telling your body that you are safe. Practicing them every day can make it easier to use them when panic strikes.
Coping with Panic
Coping with panic takes time and practice, but small steps make a big difference. Here are some helpful ways to manage panic attacks and reduce the chances of having them:
Know your triggers
Start by noticing when your panic attacks happen. Keep a journal to track where you were, what you were doing, and how you felt. Over time, you may start to see patterns that help you understand your triggers.
Challenge your thoughts
Panic attacks often come with scary thoughts. Remind yourself that these thoughts are part of the panic. Try saying things like, “This will pass” or “I’m safe right now.” These simple phrases can help calm your mind.
Practice grounding
Grounding is a way to bring your focus back to the present moment. Try the 5-4-3-2-1 method:
- Name 5 things you can see
- Name 4 things you can feel
- Name 3 things you can hear
- Name 2 things you can smell
- Name 1 thing you can taste
Stay active and healthy
Daily movement, sleep, and healthy meals help reduce stress and support mental health. Even a short walk or time in nature can help calm your mind.
Reach out for support
Talking to someone you trust can make you feel less alone. Whether it’s a friend, family member, or support group, connection helps ease fear.
Panic Disorder Treatment at Milton Recovery Centers
If panic attacks are interfering with your life, you don’t have to manage them alone. At Milton Recovery Centers, we provide compassionate, personalized care that is focused on healing. Our team understands how panic disorder affects the mind and body. We are here to walk with you every step of the way.
Our goal is to help you feel safe, strong, and in control again. Whether your panic has just started or has been going on for years, it’s never too late to ask for help. Contact Milton Recovery Centers to help you get there.
