Posted March 2, 2025.
We live in a world that has so many uncertainties, it is not surprising anxiety has increased dramatically since the onset of COVID. The World Health Organization (WHO) reported in 2022 that the pandemic triggered a 25% increase in prevalence of anxiety and depression worldwide. The same article also warns the negative effect of COVID-19 on mental health services resulting in the need for additional therapists who can support the growing mental health community. WHO stated, “90% of the countries surveyed…recognize gaps in their response plan.” With an increase in anxiety, it is hoped that new, creative, and impactful services that teach anxiety coping mechanisms (among other skills) are available to adequately support mental wellness.
If you’ve ever experienced a sudden wave of fear that seemed to come out of nowhere—your heart pounding, your breath shallow, your body gripped with an overwhelming sense of dread—you are not alone. Panic attacks can be incredibly distressing, but they are also a well-understood and treatable condition. Basically, many treatment interventions exist and are in the hands of professional therapists who help guide clients to learn methods for managing what can otherwise be devastating symptoms during panic attacks. Knowing ways to calm and control anxious symptomology can be very reassuring.
Critical knowledge in today’s trigger-prone-society is necessary, but it is important to identify anxiety is not a sign of personal weakness, nor something to be feared; rather, it is your body’s alarm system misfiring, a response that can be managed and eased with the right tools and support. Understanding anxiety is like an overprotective friend is the precursor to learning how to confront and even embrace a pounding heart, difficulty breathing, or racing thoughts. Applying these new skills to reduce anxious symptoms becomes a path to health and restoration from poor coping mechanisms that if left unaddressed become more entrenched and even increase their disabling effects on the anxious person. With compassionate guidance, practical strategies, and a deeper understanding of what’s happening, it is possible to regain a sense of peace and control.
Therapy with a professional who understands these concepts and can assist you to gain emotional and mental control of your tendency to worry, and other anxious behaviors, is reassuring. During exploration, the causes of panic attacks, effective treatment approaches, and adoption of empowering techniques that can help in moments of distress will be explored. Whether you are experiencing panic attacks yourself or supporting someone who is, know that relief is possible—and that every step toward understanding is a step toward healing.
Treatment Approaches for Panic Attack Syndrome include:
- Cognitive-Behavioral Therapy (CBT)
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- Identifying and challenging catastrophic thoughts.
- Gradual exposure to feared sensations or situations.
- Developing coping skills to manage anxiety-provoking triggers.
- Mindfulness-Based Therapy
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- Encouraging present-moment awareness.
- Practicing grounding techniques and acceptance strategies.
- Medication (when necessary, in collaboration with psychiatrists or PCPs)
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- SSRIs/SNRIs for long-term management.
- Benzodiazepines (short-term use for severe cases).
- Lifestyle Modifications
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- Regular exercise to reduce overall anxiety.
- Limiting caffeine, alcohol, and stimulants.
- Improving sleep hygiene.
7 Useful Tips for Patients During a Sudden Panic Attack:
- Acknowledge It – Remind yourself that it’s a panic attack, not a life-threatening event.
- Slow Your Breathing – Try the 4-7-8 technique: inhale for 4 seconds, hold for 7, exhale for 8.
- Ground Yourself – Use the 5-4-3-2-1 technique:
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- 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
- Relax Your Muscles – Use progressive muscle relaxation.
- Use a Mantra – Repeat reassuring statements like, “I am safe, this will pass.”
- Distract Yourself – Engage in a simple task (counting objects, holding ice, squeezing a stress ball).
- Exit the Cycle of Fear – Remind yourself that avoidance strengthens the anxiety loop.
Need to talk to a counselor? Schedule an appointment today.
IMPORTANT NOTE: This information is for informational purposes only and may not apply to everyone or every circumstance. It is not intended to replace diagnosis and treatment by a qualified medical or mental health professional. Please consult with a professional for personalized advice and treatment. If you have suicidal thoughts, thoughts about harming others, or are unable to care for yourself, you should seek immediate help from a mental health professional or crisis clinic.
Quotes Retrieved from: https://www.who.int/news/item/02-03-2022-covid-19-pandemic-triggers-25-increase-in-prevalence-of-anxiety-and-depression-worldwide
[Reviewed by Laurie Laine Steffens, MS, LPC]