With so much negativity happening around us—from the pandemic to hate crimes and the never ending crisis—feeling constantly stressed out, overwhelmed, and worried has become part of our new normal.

While the concept of worrying is not new to us, it definitely has been heightened in the past few months. In fact, according to Director of the National center for Mental Health (NCMH) Dr. Roland Cortez, more Filipinos are suffering from anxiety and depression after being placed under lockdown. For those who have already been struggling with their mental health, this might even lead to cases of panic attacks.

Dr. Cathy Frank, Director of the Outpatient Behavioral Health Services at Henry Ford Hospital explains that a panic attack can happen at any time, even without a stressor. They come with intense surges of fear, panic, or anxiety and they even have physical as well as emotional symptoms—such as difficulty in breathing, sweating, and trembling.

Some even experience chest pain and a feeling of detachment from reality or themselves during a panic attack.
Panic attacks can definitely be scary and overwhelming, but experts say there are ways to navigate through an attack. Whenever you feel like you’re about to experience one or are already in the midst of one, here are 10 strategies to help you deal with a panic attack.

1. Recognize that you are in a panic attack

When you experience your first panic attack, it can range from a momentary feeling of nervousness to extreme cases of minutes of anxiety and even physical pain. In both of these situations, it is important to realize that you are going to be okay and what you are feeling will pass.

By understanding the symptoms, you are able to remove some of that fear or sense of doom, and then you will be able to focus on other techniques to calm yourself down.