Panic attacks can be terrifying experiences, often striking without warning and leaving individuals feeling overwhelmed, helpless, and afraid. Characterized by intense fear, chest pain, dizziness, heart palpitations, and a sense of impending doom, panic attacks are more common than many realize. According to mental health experts like Arpan Sarma, understanding the root causes, recognizing the signs, and learning effective coping strategies can dramatically reduce the severity and frequency of panic attacks.
In this blog, we’ll explore what panic attacks are, how they differ from other anxiety disorders, and practical strategies recommended by Arpan Sarma to help individuals regain control and find relief.
What Is a Panic Attack?
A panic attack is a sudden and intense episode of fear or discomfort that typically peaks within minutes. Symptoms can include:
- Rapid heartbeat or palpitations
- Shortness of breath
- Sweating or chills
- Nausea or stomach upset
- Dizziness or lightheadedness
- Numbness or tingling
- Chest pain or discomfort
- Fear of losing control, dying, or going crazy
Panic attacks can occur with or without a trigger and are often mistaken for heart attacks, leading individuals to seek emergency medical attention.
What Causes Panic Attacks?
There is no single cause of panic attacks. They may result from a combination of genetic, biological, environmental, and psychological factors. Common triggers include:
- Chronic stress
- Major life transitions (e.g., job loss, breakup)
- Trauma or PTSD
- Substance use
- Phobias
- Medical conditions (e.g., thyroid issues, cardiac conditions)
Arpan Sarma emphasizes that understanding your personal triggers is key to managing and preventing future episodes.
Tips from Arpan Sarma: How to Cope with Panic Attacks
1. Recognize the Signs Early
One of the most empowering steps in managing panic attacks is recognizing the early warning signs. Becoming familiar with how your body reacts can help you take action before the symptoms escalate.
“Awareness is the first step toward control,” says Arpan Sarma. “Once you recognize what’s happening, you can respond rather than react.”
2. Practice Deep Breathing
Panic attacks often disrupt breathing patterns, leading to hyperventilation and increased fear. Practicing deep, slow breaths can calm the nervous system and slow the heart rate.
Try this technique:
- Inhale slowly for 4 seconds
- Hold for 4 seconds
- Exhale slowly for 4 seconds
- Hold for 4 seconds (Box Breathing)
Repeat until you feel calmer.
3. Ground Yourself in the Present
When panic hits, your mind may spiral into worst-case scenarios. Grounding techniques can help you stay connected to the present moment.
Try the 5-4-3-2-1 technique:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
4. Challenge Catastrophic Thoughts
Panic attacks often come with intrusive, catastrophic thinking. Learning to question and reframe these thoughts can reduce their power.
Ask yourself:
- Is this thought based on facts or fear?
- What’s the most likely outcome?
- Have I survived similar situations before?
Cognitive restructuring is a core technique used in cognitive behavioral therapy (CBT), which Arpan Sarma incorporates into his sessions.
5. Use Physical Activity to Discharge Anxiety
Exercise can help reduce anxiety levels and prevent panic attacks. Physical movement releases endorphins and reduces stress hormones.
Even a brisk walk or stretching routine can help shift focus and reduce tension.
6. Avoid Stimulants
Substances like caffeine, nicotine, and certain medications can trigger or worsen panic symptoms. Be mindful of your consumption and consider reducing or eliminating these triggers.
7. Create a Calming Routine
Establish daily habits that promote relaxation and emotional regulation. Meditation, journaling, and hobbies like art or music can provide emotional outlets.
“Self-care isn’t optional when managing anxiety—it’s essential,” advises Arpan Sarma.
8. Seek Professional Help
If panic attacks are recurring or debilitating, professional support is crucial. A psychologist can help uncover the root causes and offer evidence-based treatments such as:
- Cognitive Behavioral Therapy (CBT)
- Exposure Therapy
- Mindfulness-Based Stress Reduction (MBSR)
- Medication (if appropriate, in collaboration with a psychiatrist)
Working with a professional like Arpan Sarma allows for a tailored approach that fits your unique needs and lifestyle.
What to Expect in Therapy with Arpan Sarma
Arpan Sarma provides a compassionate and structured space for clients experiencing panic attacks. During sessions, clients can expect:
- In-depth assessments to understand triggers
- Personalized coping plans
- Practical tools for daily use
- Mind-body connection strategies
Many clients report feeling empowered and significantly more in control after several sessions.
Long-Term Strategies for Managing Panic
While acute panic attacks require immediate coping tools, long-term strategies help reduce their frequency and severity:
- Maintain a balanced lifestyle
- Practice daily mindfulness or meditation
- Strengthen support networks
- Build emotional resilience through therapy
- Monitor stress levels and make adjustments when needed
Final Thoughts
Panic attacks can feel overwhelming, but they are treatable. With the right strategies and support, you can regain a sense of calm and control. Understanding the causes, developing coping mechanisms, and seeking professional guidance from psychologists like Arpan Sarma are essential steps in the journey toward recovery.
If you or someone you know is struggling with panic attacks, don’t wait. Help is available, and recovery is possible. Book a session with Arpan Sarma and take your first step toward peace and empowerment.
