How to Control Panic Attacks: 5 Management Tips

By Noelina R. | Updated: Jun 18, 2020


Repeated panic attacks are characteristic of a psychological disorder known as panic disorder. Because of hormonal fluctuations that taking place in their bodies, many menopausal women are prone to suffering from these recurrent episodes, making it essential for them to learn how to deal with them.

Continue reading to learn how to control panic attacks with five easy management tips so that you can finally get a grip on your anxiety for emotional stability.

how to control panic attacks
avoid triggers

Avoid triggers

Caffeine, alcohol, recreational drugs, and smoking can all trigger or worsen anxiety. Simply put, avoid their consumption by all means possible when managing panic attacks. If you suffer from an addiction to one of these substances, seek appropriate help from a trained professional.


Practice relaxation techniques

Deep breathing, progressive muscle relaxation, yoga, and tai chi are relaxation techniques renowned for helping women relieve tension and built-up stress. Regular participation in one or all methods will help women who are seeking effective panic attack management. 

get active

Get active

Physical activity has been proven throughout the years to have a stimulatory effect on the mood, thus alleviating anxious thoughts. Just 30 minutes a day, five days a week - which can include yoga or tai chi - will not only keep you in shape, but also help you learn how to handle panic attacks successfully.


Get a good night's sleep

Anxiety can cause sleeping problems, and sleep deprivation can cause an anxiety disorder. Research has proven there to be some form of sleep interference present in nearly all psychiatric disorders. Moreover, women with insomnia are at a heightened risk of developing an anxiety disorder.

find treatment

Find treatment

While methods for managing panic attacks will bring short-term reprieve for those suffering from panic disorder, lasting relief can only be achieved once the underlying cause is treated, which is hormonal imbalance.

Panic disorder treatments focus on many of the aforementioned tips while also implementing the use of alternative medicine, such as phytoestrogenic herbal supplements or hormone-regulating supplements, both of which can balance hormones naturally and efficiently.

Key Takeaways

In conclusion, menopause women who are trying to find how to manage panic attacks would do well by taking heed of the above-mentioned tips: avoid triggers, practice relaxation techniques, get active, sleep well, and find treatment. Keep in mind that long-lasting relief is only found by pursuing treatment that will balance fluctuating hormone levels causing the panic attacks to begin with. Without a doubt, little initiative can go a long way in controlling panic attacks once and for all.

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