
Tips to help you cope better with panic attacks
Panic attacks are sudden episodes of fear and anxiety, with physical symptoms based on perceived threat or danger. Dr Paul Tank, consultant psychiatrist and therapist, Fortis Hospital, Mulund helps you understand the triggers and how to deal with it.
Panic attacks: Symptoms and causes
Physical symptoms comprise palpitations, dryness of mouth, tremors, headache, dizziness, diarrhea, sweating of palms, etc. Emotional symptoms can include feeling overwhelmed, feeling like crying or collapsing and depersonalisation. Identifying the signs can also help you prevent one from happening.
Guide to dealing with it
It’s vital to recognise and become aware of body sensations. Identifying the triggers that have caused a panic attack in the past is also helpful.
Try breathing exercises to keep calm
Learning some breathing exercises and self-calming strategies can also lessen the intensity of the attack.
Living in the moment
Often people can’t stop themselves from worrying about the future. Preparing for the worst-case scenario in all situations can also lead to a sense of panic setting in as you are not living in the present. Hence, an important aspect to preventing these attacks is to live in the moment instead of stressing about the future.
Don’t let fear take over your life
At times, when people panic fear takes over and paralyses their physical and emotional response. It’s not easy overcoming this and understandable that they would want to avoid it at all costs. However, it’s equally important to ensure that one does not let fear take over. It’s better to try not to ignore the symptoms and accept that this too will pass.
Approach a trained mental health expert for help
If the intensity of the attacks is only increasing with each passing day. It makes sense to seek professional help. Sometimes medication also helps to reduce the frequency and intensity of panic.

