5 strategies to help you recover from a panic attack
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If you’re reading this article, you’re probably no stranger to panic attacks. The feeling of sudden and intense fear overwhelming your body is not new to you, but perhaps you’re still struggling with managing your panic attacks. 

Maybe you have never personally experienced a panic attack before, but you’ve witnessed a loved one go through it. Panic attacks can be intense to experience and can induce feelings of dread at just the thought. If your loved one has this type of panic disorder, you can learn more about them here. If you’re someone who does experience them yourself, you can learn more about how you can recover long-term in the paragraphs below.

What are some of the symptoms of a panic attack?

  • Shakiness.
  • Nausea.
  • Shallow breathing.
  • Lightheadedness.
  • Racing heartbeat.
  • Sweatiness.

What are some strategies you can implement after a panic attack to help you on the road to long-term recovery?

  • Exercise regularly — One strategy for recovering from panic attacks is to exercise. Whether you’re looking to recover immediately after a panic attack or you’re hoping to avoid future occurrences, it may help you to exercise regularly. Regular movement can help reduce cortisol levels, release stress, and ease tension in the body while boosting endorphins, so making sure to get in some time to work out could make a major difference. Whether your movement is a hardcore workout at the gym or just a walk through your neighborhood, getting any type of regular movement is key. 
  • Address muscle tension — Muscle tension can contribute to increased stress and anxiety and vice versa. Neglecting to take care of your muscle tension buildup can contribute to a nasty cycle of increased stress which increases the tension stored in your body. Working to release any tension that has built up in your muscles can potentially help reduce your chances of experiencing or the number of panic attacks in the future. You could explore yoga, do stretches, go to physical therapy, take up a new sport, or just go for a walk each day. Whatever you choose, some physical outlet to release muscle tension could be a step toward long-term recovery from panic attacks. 
  • Undergo process-based therapy (PBT)Process-based therapy is another way to recover from and treat panic attacks. It’s a multidimensional type of therapy that focuses on treating a person as a whole and doesn’t dwell on any one aspect of a person’s treatment. It provides whole-person care to treat an issue without neglecting other areas. PBT is methodical and can potentially help you uncover the root causes of your panic attacks, helping you on your journey toward long-term recovery from them. 
  • Practice mindfulness — Mindfulness can go a long way toward recovery from panic attacks. Whether you’ve recently experienced one or you think one may strike again soon, intentionally focusing on your bodily sensations and your surroundings may help reduce the severity of your panic attack. Paying attention to your senses, like the smells around you, the feel of the clothes you’re wearing, or the sounds of your environment, can help ground you. This type of mindfulness may help reduce tension and stress stored in your body and help you recover from a panic attack — in some cases it may even prevent one. 
  • Try medication — There are medications available to people who regularly suffer from panic attacks. If you’re looking for a medication to help you on your journey toward recovery, you should speak with your doctor or a qualified mental health professional. They can recommend medications that may work for you based on your history and your unique circumstances. Medication may help reduce the instances or severity of panic attacks, but it’s likely to work better when supplemented with other treatment options such as the ones mentioned in the paragraphs above.

Lightfully wants to help you learn how to recover from panic attacks

Our Lightfully team mission is to work with you to change your life compassionately. We strive to provide high-quality mental health care to various types of clients through a focused approach to process-based therapy. The framework of our clinic consists of evidence-based, clearly defined, data-driven and whole-person-centered care. Lightfully offers various layers of service to both adults and teens through our residential, virtual, partial hospitalization (also called our Day Treatment programs), and intensive outpatient programs. We regularly see clients who actively manage mood disorders, anxiety disorders, personality disorders, and trauma disorders.

Our licensed, clinical experts see each client as a complex and layered human – not just a diagnosis. We value our clients as they are and hope to enrich their lives through treatment. If you’re someone who experiences panic attacks, we want to help you learn how to recover from them. Our vision for the future is an authentic and loving community where everyone can be seen, heard, and valued as they are. We believe in the light within each individual, and when that light is properly nurtured it can allow a person to shine brighter than ever before.

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.

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