professional guidance

Dealing with panic attacks involves understanding their nature as intense, temporary episodes of fear often linked to the fight-or-flight response. Rather than seeking to eliminate them, effective strategies focus on changing your relationship with the panic, learning to manage intense physical sensations and thoughts, and facing feared situations. Key techniques include understanding the physiological basis of panic symptoms, practising acceptance and willingness to experience intense feelings, using mindfulness to stay present, changing the relationship with catastrophic thoughts through techniques like questioning or defusion, learning and practising proper breathing and relaxation techniques outside of panic, gradually exposing yourself to feared symptoms and situations without avoidance, identifying personal triggers, productively shifting focus away from panic, and identifying protective factors and coping skills. While some foundational learning and skill practice can be done independently through self-help resources, working with a therapist is often recommended for implementing exposure strategies and navigating more challenging aspects of dealing with panic attacks. The goal is to gain more control over your response to panic, allowing you to live a fuller life.