How To Get Over A Panic Attack

Panic attacks are such a hassle because they hurt your productivity or well-being through the day. Maybe we should just quit having them…? Well that sounds easy while writing it.. you cannot not have it. What’s left doing is preventing it or riding it while acknowledging the effects of it.

Here are some stuff that will help you understand what is happening with your mind and body in those moments, spoiler alert, it’s all in your mind.

Understand what is happening

Your mind is playing tricks on you. You are afraid, stressed as well, so you have a more sensitive nervous system. You feel vulnerable and anxious so you overestimate the danger (most of the time a non-existent danger).

Your body also releases adrenaline and noradrenaline to prepare yourself to run and fight with that danger you created in your mind.


Let it happen.

Relax your whole body, don’t leave your muscles tensed. Just breathe and try to think logical.

Live in the present.

Most of the time people get panic attacks over something that they think it will happen in the future or something that happened in the past.

During a panic attack your body and mind is trying to fight something that doesn’t exist. You, your mind and probably the whole humanity, tends to be perfect. While having a panic attack your brain overestimates any problem because subconsciously you want to be perfect… and your brain does the job very well. It alarms your whole body trying to make you do the work needed to become “perfect”. That seems like a great plan but you can’t as you are not panicked over the present.. you are panicked over the future or the past.

Understanding the effects of something might help you reduce the sensations of panic. However, if this becomes a regular thing, you might want to visit your doctor.

Take care,



24 thoughts on “How To Get Over A Panic Attack

  1. I suffered these my whole life until the internet basically put a label on it. I was always just told to calm down and ‘relax’ so frustrating. Totally agree that your brain is basically lying to you telling you you’re in danger. It’s so hard to find enough peace to push those feelings aside.

  2. Panic attacks are hard to have to deal with. I have several friends who are plagued by them.I think trying to keep your body and mind as healthy as possible is key to keeping them in check.

  3. I always have panic attacks when I fly, and thinking that I pretty much fly about once a month, that is a lot. No matter what I do, I can’t just prevent the panic attack. I know it’s there, I know it’s coming but I am unable to do anything about it. I found that breathing exercises usually help calming down the fast heart beat and, the best, medication that blocks the signals in the brain.

  4. I started having panic attacks for the first time in my life last year. It is so helpful to understand and look in on your panic attack. Once you understand what it is, that takes away some of its destructive power. Thank you for sharing your experience 🙂

  5. Body and mind need to be balanced. Did you try meditation? Starting to meditate is hard and it takes time but it helped a lot of people.

  6. I’ve had panic attacks at different times in my life and I’ve learned that if I exercise everyday, even if its a walk that helps. Also I have a mantra that I say to myself when they strike; “I’m OK”, because you are right your mind is playing tricks on you as the adrenaline starts to trick your body into believing there is danger. I hope that your panic attacks stay away!

  7. Good tips and so very useful for folks suffering from panic attacks. This sounds to be the most precise definition – “During a panic attack your body and mind is trying to fight something that doesn’t exist.”

  8. As someone who suffers from anxiety – which currently it’s a bit of something that comes and go, and alternates between phases of my life , I do occasionally have panic attacks, and no matter how much I tell to myself is only my mind playing tricks, it’s difficult every time. I have been nervous and anxious in the past, but the first time I actually had a panic attack, I had the feeling I was actually going to die. I couldn’t breathe, I couldn’t feel my body, and my heart was racing like crazy (they do say that physically it’s basically as if you were having a heart attack). Such physical symptoms are overwhelming, and now I do think I can manage them better. Great post.

  9. Struggling with panic attacks is something I am very familiar with. They are terrifying and can be very consuming – these are great tips to help you get through them.

  10. I get Panick attacks almost everytime i cross the busy ring roads in kathmandu. I am always paranoid. But then i tell myself that i shouldnt be scared of my steps atleast. I trick my mind always when m in panic and reading your post gives me more tips to remember if i happen to have any panic attacks . Thanks 🙂

  11. Love this post …sign I’m currently in my therapist lobby waiting to be seen .its been like a year since I’ve been known that I’m socially anxious and I finally taking some steps to be better at life I guess

  12. Useful, thanks! They seem to be getting more common so it’s good to know more about them (my grand daughter (taking A levels) just got rushed to hospital with severe chest pains that turned out to be just a virus coupled with a panic attack – we were so relieved!)

      1. So sorry! Her’s were so bad she was rushed to emergency and my poor daughter thought she was dying. We were all so relieved, but surprised it was mostly panic. It’s crazy really as she’s a straight A student. I think she feels too great a need to be perfect. Good luck with your exams and remember what’s in your heart is far more important than exam results. Her mum never even passed a GCSE (not my most academic kid but she’s now an HR director for an large international firm (she got the credentials mostly on work experience and aced it). Realizing there are always other ways often takes the stress out of it. Good luck!

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